Saturday - 1600 meter easy swim, mostly drills.
Sunday - Off
Sunday, January 2, 2011
Friday, December 31, 2010
Friday Week 5
AM - Biked 37 miles, (moderate hills), total ride time 2 hours 20 mins.
Good steady ride in zone 2, Normalized Power 207 watts, Avg. 197 watts (tried to keep these numbers close even with climbing...didn't hammer climbs and then recover for extended periods of time), cadence at 80-90 rpms
PM - 3 mile run easy zone 1/2
Good steady ride in zone 2, Normalized Power 207 watts, Avg. 197 watts (tried to keep these numbers close even with climbing...didn't hammer climbs and then recover for extended periods of time), cadence at 80-90 rpms
PM - 3 mile run easy zone 1/2
Thursday, December 30, 2010
Thursday Week 5
20 min core/stretch
Biked 20 miles, total ride time 75 mins, zone 1/2...Capped watts at 200...Most of ride 175-185 watts at 80 rpms
Biked 20 miles, total ride time 75 mins, zone 1/2...Capped watts at 200...Most of ride 175-185 watts at 80 rpms
Wednesday, December 29, 2010
Wednesday Week 5
AM - Swim 2000 meters, including main set of 200,300,500,300,200 pyramid at 1:45/100m pace w/2:00min avg. send off (example 200 at 3:30 w/4:00 min send off)
PM - 3 mile run, easy/steady 10:00min pace.
PM - 3 mile run, easy/steady 10:00min pace.
Tuesday, December 28, 2010
Tuesday Week 5
AM - 3 mile run easy (TM) 10min/pace
PM - Bike 23 miles, 90 mins including a 20 min TT all out to determine FTP. Thought I would do this test to see exactly where my training power zones are. Probably not the best conditions, it probably wasn't even 40 degrees out and it was pouring down rain. Anyways things shook out like this:
1st 10 min - Started off conservative at 270 watts 80 to 85 rpms
2nd 10 mins - Held between 295 to 305 at 90 to 95 rpms
Normalized Power for 20 min TT = 283 watts
FTP 95% of 283 = 270 watts
PM - Bike 23 miles, 90 mins including a 20 min TT all out to determine FTP. Thought I would do this test to see exactly where my training power zones are. Probably not the best conditions, it probably wasn't even 40 degrees out and it was pouring down rain. Anyways things shook out like this:
1st 10 min - Started off conservative at 270 watts 80 to 85 rpms
2nd 10 mins - Held between 295 to 305 at 90 to 95 rpms
Normalized Power for 20 min TT = 283 watts
FTP 95% of 283 = 270 watts
Monday, December 27, 2010
Monday Week 5
Swim 3000 meters, including main set of 4x600 (400 @ 8 min send off followed by 4x50's on 1 min cycle).
400's - 7:00 mins
50's - 43 to 45 secs
Strength x 45 mins to include:
Single Leg Press (2x20)
Shoulders Press/Lat Raises (2x20)
Inner/Outer Thigh (2x10)
Wall Slides (3x10)
Pull-ups/downs (3x10)
Push-ups (3x10)
Hamstring Curls (2x20)
Squats including 1/4 squat warm-up (2x20)
Calves (2x20)
400's - 7:00 mins
50's - 43 to 45 secs
Strength x 45 mins to include:
Single Leg Press (2x20)
Shoulders Press/Lat Raises (2x20)
Inner/Outer Thigh (2x10)
Wall Slides (3x10)
Pull-ups/downs (3x10)
Push-ups (3x10)
Hamstring Curls (2x20)
Squats including 1/4 squat warm-up (2x20)
Calves (2x20)
Sunday, December 26, 2010
Sunday Week 4 (Weekly Totals)
Sat - OFF
Sunday - 6 mile run easy/steady at 9:40 to 9:45 pace. Actually didn't feel too bad considering the nutrition (or lack of it) over the last week.
Weekly Totals
Swim - 2 swims, 6000 meters, 2.5 hours
Bike - 2 rides, 50 miles, 3 hours
Run - 3 runs, 17 miles, 3 hours
Strength + Stretch - 1 hour
Total - 9.5 hours
Sunday - 6 mile run easy/steady at 9:40 to 9:45 pace. Actually didn't feel too bad considering the nutrition (or lack of it) over the last week.
Weekly Totals
Swim - 2 swims, 6000 meters, 2.5 hours
Bike - 2 rides, 50 miles, 3 hours
Run - 3 runs, 17 miles, 3 hours
Strength + Stretch - 1 hour
Total - 9.5 hours
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