15 min pre bike warm-up (Core)
Biked 80 mins trainer, low to mid zone 2, 150 to 175 watts, at 85 to 95 rpms...Following warm-up worked 4x1min single leg @ 80-90 rpms.
20 min yoga/stretch
Tuesday, December 7, 2010
Monday, December 6, 2010
Monday Week 2
AM - 4 mile run easy zone 1/2 (Treadmill), included 4x1min hills at 5% incline.
PM - 2800 meter swim, including a main set of 300 (5:15), 3x100 (1:38 w/2 min send off), 400 (7:10 fell off pace a little on last 100m), 4x100 (1:35 to 1:40...#4 got pretty tough), 500 (9:00 again fell of pace to about 1:50/100m on last 150 or so), Bounced back and hit my 5x100 (1:35 pace w/2min send off).
40 min strength session to follow
Note - Didn't get to bed as early as I wanted so decided to run in the AM and Swim/Lift in the PM. It definitely made the swim harder in the PM after early morning run.
PM - 2800 meter swim, including a main set of 300 (5:15), 3x100 (1:38 w/2 min send off), 400 (7:10 fell off pace a little on last 100m), 4x100 (1:35 to 1:40...#4 got pretty tough), 500 (9:00 again fell of pace to about 1:50/100m on last 150 or so), Bounced back and hit my 5x100 (1:35 pace w/2min send off).
40 min strength session to follow
Note - Didn't get to bed as early as I wanted so decided to run in the AM and Swim/Lift in the PM. It definitely made the swim harder in the PM after early morning run.
Sunday, December 5, 2010
Sunday Week 1 (Weekly Totals)
OFF - REST
Weekly Totals
Swim - 3 swims, 7200 meters, 3 hours
Bike - 2x90min trainer (equivalent to appox. 25 miles ea.) + 29 miles out = 80 miles, 5 hours
Run - 2 runs, 8 miles, 1.5 hours
Strength - 2 sessions, 1.5 hours (including yoga/stretching)
Total - 11 hours
Notes - For the most part recovered well off this week...energy level real good. Few little aches here and there, but usually gone by end of day or next morning...Nothing out of the norm for 1st week back.
To be honest any fatigue usually comes from being on my feet all day at school, not from training.
Weekly Totals
Swim - 3 swims, 7200 meters, 3 hours
Bike - 2x90min trainer (equivalent to appox. 25 miles ea.) + 29 miles out = 80 miles, 5 hours
Run - 2 runs, 8 miles, 1.5 hours
Strength - 2 sessions, 1.5 hours (including yoga/stretching)
Total - 11 hours
Notes - For the most part recovered well off this week...energy level real good. Few little aches here and there, but usually gone by end of day or next morning...Nothing out of the norm for 1st week back.
To be honest any fatigue usually comes from being on my feet all day at school, not from training.
Saturday, December 4, 2010
Saturday Week 1
15 min Pre Bike Warm-up (Core)
Bike 29 miles, total ride time 2 hour 5 mins, Hilly. 2 climbs (1st=20 mins, 2nd=10mins) total elavation gain for ride 2ooo ft. Kept Power under control. Tried to keep watts between 250-275 on climbs....Did a little of everything as far as cadence (seated/standing, etc...just good base strength)
Avg. Watts for ride including warm-up, cool down, coasting - 155 watts
Normalized Watts (average power without zero watts) - 185. Between 175 and 195 watts (low to middle zone 2) was where I was trying to ride at when I wasn't climbing. (cadence @ 85-90 rpms)
Bike 29 miles, total ride time 2 hour 5 mins, Hilly. 2 climbs (1st=20 mins, 2nd=10mins) total elavation gain for ride 2ooo ft. Kept Power under control. Tried to keep watts between 250-275 on climbs....Did a little of everything as far as cadence (seated/standing, etc...just good base strength)
Avg. Watts for ride including warm-up, cool down, coasting - 155 watts
Normalized Watts (average power without zero watts) - 185. Between 175 and 195 watts (low to middle zone 2) was where I was trying to ride at when I wasn't climbing. (cadence @ 85-90 rpms)
Friday, December 3, 2010
Friday Week 1
Swim 2400 meters, including main set of 5x200 (on 3:30) w/4x50's (on 50 sec) following each 200.
Not sure if 50's were supposed to be on 50 sec send off. That is a little fast for me right now in a meter pool to sustain through entire workout. With a 10 to 15 sec rest interval that would put me at 35 to 40 secs which is a 1:10 to 1:20 100m pace...(pretty fast for me)
200's all on pace @ 3:30 (settling in to this pace)
4x50's on 1 min cycle (coming in at 43 to 45 secs...1:25 to 1:30 100m pace)
40 min strength immediately afterwards
Not sure if 50's were supposed to be on 50 sec send off. That is a little fast for me right now in a meter pool to sustain through entire workout. With a 10 to 15 sec rest interval that would put me at 35 to 40 secs which is a 1:10 to 1:20 100m pace...(pretty fast for me)
200's all on pace @ 3:30 (settling in to this pace)
4x50's on 1 min cycle (coming in at 43 to 45 secs...1:25 to 1:30 100m pace)
40 min strength immediately afterwards
Thursday, December 2, 2010
Thursday Week 1
Bike 90 mins trainer zone 1/2 at 135 to 150 watts, HR 125. Included 3x30 sec high cadence intervals at 110-115 rpms, at 320 to 330 watts (HR climbed to 149, but interval was over before it could really get very high).
Also included 4x3 min intervals (w/equal recovery) at 220 to 230 watts:
1st - 220 to 230 at 85-90 rpms, HR 152-153
2nd - 220 to 230 at 70-75 rpms, HR 152-153
3rd - 220 to 230 at 90-95 rpms, HR 153-155
4th - 220 to 230 at 90-95 rpms, HR 154-155
I really feel like these efforts on the trainer feel more like 240 to 250 when I am outside...anyways, definitely feeling the last minute of the last two intervals. 90 min trainer rides are really solid training efforts for me right now...especially throwing in a few intervals. I notice a transition happening on the bike with my HR between 148 to 152...big difference in terms of perceived effort at HR < 148 vs. HR above 148. Just FYI, HR in low 150's is just slightly below HIM effort.
Lactic Threshold HR on the bike is 164-168...Didn't have power meter when I did this test 2 years ago...
Also included 4x3 min intervals (w/equal recovery) at 220 to 230 watts:
1st - 220 to 230 at 85-90 rpms, HR 152-153
2nd - 220 to 230 at 70-75 rpms, HR 152-153
3rd - 220 to 230 at 90-95 rpms, HR 153-155
4th - 220 to 230 at 90-95 rpms, HR 154-155
I really feel like these efforts on the trainer feel more like 240 to 250 when I am outside...anyways, definitely feeling the last minute of the last two intervals. 90 min trainer rides are really solid training efforts for me right now...especially throwing in a few intervals. I notice a transition happening on the bike with my HR between 148 to 152...big difference in terms of perceived effort at HR < 148 vs. HR above 148. Just FYI, HR in low 150's is just slightly below HIM effort.
Lactic Threshold HR on the bike is 164-168...Didn't have power meter when I did this test 2 years ago...
Wednesday, December 1, 2010
Wednesday Week 1
AM - Swim 2400 meters, including main set of 4x300's (5:15 w/send off on 6 min), after each 300 followed 2x100 (1:35 to 1:40 pace w/2 min send off). Hit all paces, and felt settled in better today then Monday.
15 min stretch
PM - 4 mile run easy/steady. First 2 miles at 9:40 to 9:45 pace...last 2 miles picked it up to 8:45 to 9:00 pace....Pace felt fine...pain free...did feel a little awkward (heavy on my feet) when I first started to pick it up. Run fitness is getting better, but still weak...legs felt strong, but was probably breathing a little heavier than normal at that pace.
15 min stretch
15 min stretch
PM - 4 mile run easy/steady. First 2 miles at 9:40 to 9:45 pace...last 2 miles picked it up to 8:45 to 9:00 pace....Pace felt fine...pain free...did feel a little awkward (heavy on my feet) when I first started to pick it up. Run fitness is getting better, but still weak...legs felt strong, but was probably breathing a little heavier than normal at that pace.
15 min stretch
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