BIKE:
4 hours on the trainer. Got in 3 x 30 minutes at a low (for me) rpm of 75-80 with high watts. Lungs and HR were comfortable but the legs were killing.
SWIM:
4000 yards (1 hour)
600 free
600 pull
6 x 100 one arm drill
12 x 100 fast @ 1:50
Came in at 1:05-1:10 for all 12.
1000 pull with paddles
Friday, February 26, 2010
Wednesday, February 24, 2010
Wednesday, February 23rd
This has been an EZ day in my schedule so far this year. I am going to switch that up. Monday and Thursday will be EZ/off, Sunday will be long run, the rest will be hard.
BIKE:
2 hours on the trainer. I have a serious leg strength discrepancy. My left leg needs work so I did 1 minute of left leg only every 10 minutes. It was really hard!
SWIM:
4000 (1 hour)
1000 free
1000 pull w/paddles
10x 100 build to fast on each 100
10x 100 mix of head up drill, one-arm, and sculling.
RUN:
30 minutes
My stomach was all f'd up? I did 15 minutes, waited for it to settle and then did 15 more.
BIKE:
2 hours on the trainer. I have a serious leg strength discrepancy. My left leg needs work so I did 1 minute of left leg only every 10 minutes. It was really hard!
SWIM:
4000 (1 hour)
1000 free
1000 pull w/paddles
10x 100 build to fast on each 100
10x 100 mix of head up drill, one-arm, and sculling.
RUN:
30 minutes
My stomach was all f'd up? I did 15 minutes, waited for it to settle and then did 15 more.
Tuesday, February 23rd
BIKE:
2 hours on the trainer inside. This was the first ride in a while so I just tried to keep the pedals moving.
RUN:
1:15 run. Felt sooo much better than yesterday. This was done on the treadmill at 8.5mph (7:05) the last 15 minutes I moved it up to 10.5 mph (5:46) I will admit the last 4 minutes we not as fun as I hoped;)
SWIM:
4000 yards (1 hour)
First swim in a while so I wanted to get the distance in.
1000free
1000pull w/paddles
1000 free
10 x 100 pull w/no paddles
2 hours on the trainer inside. This was the first ride in a while so I just tried to keep the pedals moving.
RUN:
1:15 run. Felt sooo much better than yesterday. This was done on the treadmill at 8.5mph (7:05) the last 15 minutes I moved it up to 10.5 mph (5:46) I will admit the last 4 minutes we not as fun as I hoped;)
SWIM:
4000 yards (1 hour)
First swim in a while so I wanted to get the distance in.
1000free
1000pull w/paddles
1000 free
10 x 100 pull w/no paddles
Monday, February 22nd
RUN:
1 hour run. I felt pretty beat up from taking time off. My legs and lungs felt too labored for the effort.
1 hour run. I felt pretty beat up from taking time off. My legs and lungs felt too labored for the effort.
I'm Back
There have not been any updates since LAST Tuesday! What is going on? Well TARGETRAINING conducted the vo2 tests for the Timex Multisport Team at the NY Giants/Timex High Performance Center in New Jersey. On Wednesday and Thursday I was preparing for the event. The event itself was on Friday and Saturday (which was awesome) Then Sunday I was BEAT! Pretty much slept all day. So starting Monday I was able to get back on track for the last big week of February.
Friday, February 19, 2010
Tuesday, February 16th
RIDE: 2hours
I did 2 hours on the trainer. I built into each hour increasing the wattage to a mid z3 effort by the end.
RUN:
30 minutes. The PWG will not let you on the treadmills for more than 30 minutes. Did the last 10 at 5:45 light tempo pace.
SWIM:
3200 1 hour
This was to be an ez swim b/c yesterday was hard.
It is friday now, my brain is fried from work, I dont remember what I did, but it was 3200 and my shoulders were sore.
I did 2 hours on the trainer. I built into each hour increasing the wattage to a mid z3 effort by the end.
RUN:
30 minutes. The PWG will not let you on the treadmills for more than 30 minutes. Did the last 10 at 5:45 light tempo pace.
SWIM:
3200 1 hour
This was to be an ez swim b/c yesterday was hard.
It is friday now, my brain is fried from work, I dont remember what I did, but it was 3200 and my shoulders were sore.
Monday, February 15, 2010
Monday, February 15th
RUN:
1:05 run. After day off yesterday my legs felt fresh. Did not want to push it too hard, so I went hilly and long-ish.
SWIM:
4000 yards (1:20)
600 free
200 kick
500 "indian swim" with 5 swimmers in my lane.
2x [3 x 100 build x 25 @ 1:30]
[300 @ threshold pace]
[600 pull]
200 kick
100 ez.
The 100's and the 300 felt better than any set all season. Came in on 3:35 for both 300's. This was the best swim workout of the year so far.
1:05 run. After day off yesterday my legs felt fresh. Did not want to push it too hard, so I went hilly and long-ish.
SWIM:
4000 yards (1:20)
600 free
200 kick
500 "indian swim" with 5 swimmers in my lane.
2x [3 x 100 build x 25 @ 1:30]
[300 @ threshold pace]
[600 pull]
200 kick
100 ez.
The 100's and the 300 felt better than any set all season. Came in on 3:35 for both 300's. This was the best swim workout of the year so far.
Sunday, February 14, 2010
Saturday, February 13th
RIDE:
3 hours on the trainer. Pushed some good wattage the last hour. Watched most of season 1 of lost. Which is still the best season of them all...I could go on, but this is the Training Blog and not the Lost blog.
-namaste and good luck
3 hours on the trainer. Pushed some good wattage the last hour. Watched most of season 1 of lost. Which is still the best season of them all...I could go on, but this is the Training Blog and not the Lost blog.
-namaste and good luck
Saturday, February 13, 2010
Can't wait for Summer!!!
This is where TARGETRAINING swims during the summer. It looks warm and nice in Connecticut in this video. Only 6 more months.....
Friday, February 12, 2010
Friday, February 12th
SWIM:
5000 yards (1.5 hours)
Wanted to go long and ez.
800free/200kick
800pull w/paddles/ 200kick
6.5 x 200 @ 3 minutes. Left shoulder started to hurt so I stopped halfway through #7 to kick
200 kick
5 x 100 just swam ez to see how my shoulder felt. Felt fine
200 kick
10 x 50@ :45
200 kick
100 ez
RUN:
45 minutes. Calves are sore from stupid running yesterday. Played around with drills/form again and think it is a little better now.
5000 yards (1.5 hours)
Wanted to go long and ez.
800free/200kick
800pull w/paddles/ 200kick
6.5 x 200 @ 3 minutes. Left shoulder started to hurt so I stopped halfway through #7 to kick
200 kick
5 x 100 just swam ez to see how my shoulder felt. Felt fine
200 kick
10 x 50@ :45
200 kick
100 ez
RUN:
45 minutes. Calves are sore from stupid running yesterday. Played around with drills/form again and think it is a little better now.
Thursday, February 11th
BIKE:
Rode indoors for 2 hours. Tried to mimic a course ride with variable efforts and cadence. Felt tough on the legs, the resistance may have been off.
RUN:
1 hour. Went for 30 minutes, and played with running form. Then went out a few minutes later because I was feeling OCD and wanted to play with running form some more. I will be sore!
Rode indoors for 2 hours. Tried to mimic a course ride with variable efforts and cadence. Felt tough on the legs, the resistance may have been off.
RUN:
1 hour. Went for 30 minutes, and played with running form. Then went out a few minutes later because I was feeling OCD and wanted to play with running form some more. I will be sore!
Thursday, February 11, 2010
Tuesday, February 9th
SWIM:
4000 (1 hour)
5 x [400 free, 4x 100]
same setup as Monday, but the focus was on the 400's. Held sub-1:15 for all of them.
100's were ez pull @ 1:30
BIKE:
Just under 2 hours. I'll call it 1:50. Headed out on the Canal Trail and then found a nice hill on the way home. Did some sustained hard pulls on the flats on the way home. Good ride.
RUN: 30 minutes on the treadmill at PWG. Did 2 x 1 mile @ 5:45 pace. Form felt funny for the entire run?
4000 (1 hour)
5 x [400 free, 4x 100]
same setup as Monday, but the focus was on the 400's. Held sub-1:15 for all of them.
100's were ez pull @ 1:30
BIKE:
Just under 2 hours. I'll call it 1:50. Headed out on the Canal Trail and then found a nice hill on the way home. Did some sustained hard pulls on the flats on the way home. Good ride.
RUN: 30 minutes on the treadmill at PWG. Did 2 x 1 mile @ 5:45 pace. Form felt funny for the entire run?
Monday, February 8, 2010
Monday, February 8th
SWIM:
Only 2500 yards. (40 minutes)
3x[400 free/4 x 100 build x 25]
100 ez
The last 100 I did just fast, not build, and came in at 1:05. That is the fastest I have been so far this year!...but still a long way to go. Exitied to swim tomorrow.
Only 2500 yards. (40 minutes)
3x[400 free/4 x 100 build x 25]
100 ez
The last 100 I did just fast, not build, and came in at 1:05. That is the fastest I have been so far this year!...but still a long way to go. Exitied to swim tomorrow.
The Winter Training Bike
Here are a few shots of the Winter Training Bike I have been using on all my indoor and outdoor rides. I built it up to be nice enough to handle the miles, but not too nice considering the salt, sand, ice, and winter wetness found in Connecticut. * I am not sponsored by any of the companies listed
Frame and Fork: Redline Conquest Aluminium Cyclocross. Size 56 (CX bikes run one size large)
Tires: Michelin Pro Race 25c
Wheels: Shimano/Mavic/DT swiss
Brakes: OLD Shimano XT
Shifters/Derailleurs: SRAM Rival
Crank: Bontranger Race X lite
Rings: FSA 39/44
Bars/Post/Stem: RitcheyPedals: Crank Bros
Rear Fender: Headland
Sunday February, 7th
RUN:
Long(ish) run. 1.5 hours. Did the first 45 minutes with Catherine and Bailey at a pretty ez pace and then ran the roads back home at normal long run pace.
Long(ish) run. 1.5 hours. Did the first 45 minutes with Catherine and Bailey at a pretty ez pace and then ran the roads back home at normal long run pace.
Saturday, February 6, 2010
The Haunted Pleasure Beach
Friday, February 5th
RUN:
1 hour. Same run in West Rock with Bailey. Up to the top of the paved road and back.
BIKE:
4 hours ride time to Pleasure Beach and back. Good ride, 1 flat tire, bonked and then recovered. Put in some good efforts on the way home.
1 hour. Same run in West Rock with Bailey. Up to the top of the paved road and back.
BIKE:
4 hours ride time to Pleasure Beach and back. Good ride, 1 flat tire, bonked and then recovered. Put in some good efforts on the way home.
Thursday, February 4, 2010
Thursday, February 4th
BIKE:
2.5 hours outside in and around New Haven/East Haven with T. The ride was "playful" with some solid leg burning above-threshold climbs and flats, but also some stoplight sprints and exploring gravel and snowy roads/trails. (yes this was done on a road bike)
RUN:
45 minutes around the 'hood. Finished with the first real tempo effort of the year, 6 minutes. My running form improves as I go faster...I like that.
*note it was 35 degrees and windy on the bike but we were totally comfortable. Getting used to winter!
2.5 hours outside in and around New Haven/East Haven with T. The ride was "playful" with some solid leg burning above-threshold climbs and flats, but also some stoplight sprints and exploring gravel and snowy roads/trails. (yes this was done on a road bike)
RUN:
45 minutes around the 'hood. Finished with the first real tempo effort of the year, 6 minutes. My running form improves as I go faster...I like that.
*note it was 35 degrees and windy on the bike but we were totally comfortable. Getting used to winter!
Wednesday February 4th
RUN:
60 minute run in the AM with Bailey. We went up the paved road in West Rock and back. Had the weird dizzy, dehydrated, bonking feeling from minute 20-25, then it went away and run was good.
SWIM:
5400 (1.5 hours)
600free,200pull,200kick,200 build
3x [500free @ threshold 6:15 pace, 500 pull w/paddles]
200 kick
1000pull no paddles, left side(bad side) only breathing
60 minute run in the AM with Bailey. We went up the paved road in West Rock and back. Had the weird dizzy, dehydrated, bonking feeling from minute 20-25, then it went away and run was good.
SWIM:
5400 (1.5 hours)
600free,200pull,200kick,200 build
3x [500free @ threshold 6:15 pace, 500 pull w/paddles]
200 kick
1000pull no paddles, left side(bad side) only breathing
Wednesday, February 3, 2010
Tuesday, January 2nd
BIKE:
2 hours on the Canal Trail with T. As we went North the paved trail became covered with an icy layer of snow. Pretty fun to ride on the snow on road tires!! Here is a video...
SWIM:
2400 (45 minutes)
800 free
200kick
5 x 200 @ 3:30 Lots of rest. Averaged 2:25-2:30. In 3 weeks I will be doing the 200's on 2:30 interval
200 kick
200 pull w/paddles.
Arms/lats were sore from yesterday's swim.
2 hours on the Canal Trail with T. As we went North the paved trail became covered with an icy layer of snow. Pretty fun to ride on the snow on road tires!! Here is a video...
SWIM:
2400 (45 minutes)
800 free
200kick
5 x 200 @ 3:30 Lots of rest. Averaged 2:25-2:30. In 3 weeks I will be doing the 200's on 2:30 interval
200 kick
200 pull w/paddles.
Arms/lats were sore from yesterday's swim.
Monday, February 1, 2010
Monday, February 1st
BIKE:
30 minutes on the trainer. I was 30 minutes into the ride and lost all resistance from the trainer. Looks like I killed it. Cycleops has a lifetime warranty so I will send it back. So for now it is outside only!
RUN:
After the trainer broke I got in 30 minutes on the treadmill at PWG. I did a 1 minute tempo interval of 5:45 pace every 5 minutes.
SWIM:
(2250) 45 minutes
Not a huge workout, but it is good to back after last weeks 20 minute session. I felt good on the first lactate set of the season. 5 x 100 @ 2 min. Came in under 1:10 on all, but closer to 1:10 than 1:05.
30 minutes on the trainer. I was 30 minutes into the ride and lost all resistance from the trainer. Looks like I killed it. Cycleops has a lifetime warranty so I will send it back. So for now it is outside only!
RUN:
After the trainer broke I got in 30 minutes on the treadmill at PWG. I did a 1 minute tempo interval of 5:45 pace every 5 minutes.
SWIM:
(2250) 45 minutes
Not a huge workout, but it is good to back after last weeks 20 minute session. I felt good on the first lactate set of the season. 5 x 100 @ 2 min. Came in under 1:10 on all, but closer to 1:10 than 1:05.
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