Biked - 60 mins trainer...20 min warm-up including 4x30 sec single leg at 80-90 rpms each leg. Then easy/steady at 150 to 175 watts.
Scheduled for 90, but ran into a few things after school + Domo's swimming. By the time I got on my bike it was late and I didn't want to back up my ride to close to bed time and AM Swim on WEDS. Little out of sorts today, but back on track tomorrow.
Tuesday, December 14, 2010
Monday, December 13, 2010
Monday Week 3
AM - 4 mile run easy/steady (Treadmill)
PM - 2800 meters...Main set (see last Monday). Legs/core and generally more fatigue swimming in PM
Followed by 40 min strength
PM - 2800 meters...Main set (see last Monday). Legs/core and generally more fatigue swimming in PM
Followed by 40 min strength
Sunday, December 12, 2010
Sunday Week 2 (Weekly Totals)
15 min Pre Bike Warm-Up (Core, leg lifts, etc.)
Biked 21 miles (outside), total ride time of 80 mins, zone 2 (steady)
20 min warm-up + 10 min cool down at 125 to 150 watts (zone 1)
50 mins - 1st half at 185 to 200 watts (alternating cadence every 5 to 10 mins between 90-95 rpms and 70-75 rpms).
- 2nd half at 200 to 215 watts (upper zone 2) at 85-90 rpms. Also included 1x5 min climb at 300 watts @ 70 to 80 rpms (strong, but controlled).
Glad I was able to get outside today. Noticed a big change in biking today. 2nd half of the ride felt very comfortable at 200 to 215 watts (both in and out of Aero)...wish I would have had my HR monitor on today. Had to be in the low 140's at 200 watts.
Weekly Totals
Swim - 3 swims, 9100 meters, 3 hours
Bike - 3 bikes, 2x90 min trainer + 21 miles out = 75 miles, 4.5 hours
Run - 3 runs, 14 miles, 3 hours
Strength + Yoga - 1.5 hours
Total - 12 hours
Biked 21 miles (outside), total ride time of 80 mins, zone 2 (steady)
20 min warm-up + 10 min cool down at 125 to 150 watts (zone 1)
50 mins - 1st half at 185 to 200 watts (alternating cadence every 5 to 10 mins between 90-95 rpms and 70-75 rpms).
- 2nd half at 200 to 215 watts (upper zone 2) at 85-90 rpms. Also included 1x5 min climb at 300 watts @ 70 to 80 rpms (strong, but controlled).
Glad I was able to get outside today. Noticed a big change in biking today. 2nd half of the ride felt very comfortable at 200 to 215 watts (both in and out of Aero)...wish I would have had my HR monitor on today. Had to be in the low 140's at 200 watts.
Weekly Totals
Swim - 3 swims, 9100 meters, 3 hours
Bike - 3 bikes, 2x90 min trainer + 21 miles out = 75 miles, 4.5 hours
Run - 3 runs, 14 miles, 3 hours
Strength + Yoga - 1.5 hours
Total - 12 hours
Saturday, December 11, 2010
Saturday Week 2
Bike (Trainer) 90 mins, after a warm-up included 4x30 secs single leg at 80 rpms, then followed it with 4x10 mins blocks at 190 watts (upper zone 2 @ 90 rpms), with 5 min recovery zone 1 at 125 to 150 watts.
Schedule a little hectic with Steph gone last 3 days, so focus wasn't great today, but ended up being a solid ride. Would like to get outside, tired of record setting rain.
Schedule a little hectic with Steph gone last 3 days, so focus wasn't great today, but ended up being a solid ride. Would like to get outside, tired of record setting rain.
Friday, December 10, 2010
Friday Week 2
AM - Swim 3500 meters, 400 warm-up, 5x400 (400=1x200 w/4min send off, followed by 4x50 w/55 sec send off), 10x100 w/1:55 send off, 100 cool down
200's - Felt great at 3:30 with 30 secs rest on all 5 sets
4x50's - 44 to 45 secs (tried to stay steady around 1:28/100m pace on all), 10 secs rest...Hit all send off's
10x100's - Tried to stay strong on all ten, but have to admit I was getting pretty tired on these. Goal was to hold 1:35 w/20 secs rest. Hit all my send off's, but #7,8,9 fell off to 1:40 to 1:45 pace...Was able to pick it back up a little and finish #10.
The good...Strong effort today with longest swim in 2 years, but felt really good about the consistency and keeping moving through entire workout and hitting send off's. I think my pacing for my workouts are right on with respect to perceived effort. Paces don't appear blazing fast, but it is tough to maintain good form and stay strong through all sets.
30 min strength session afterwards
PM - 5 mile run easy/steady (Treadmill)
200's - Felt great at 3:30 with 30 secs rest on all 5 sets
4x50's - 44 to 45 secs (tried to stay steady around 1:28/100m pace on all), 10 secs rest...Hit all send off's
10x100's - Tried to stay strong on all ten, but have to admit I was getting pretty tired on these. Goal was to hold 1:35 w/20 secs rest. Hit all my send off's, but #7,8,9 fell off to 1:40 to 1:45 pace...Was able to pick it back up a little and finish #10.
The good...Strong effort today with longest swim in 2 years, but felt really good about the consistency and keeping moving through entire workout and hitting send off's. I think my pacing for my workouts are right on with respect to perceived effort. Paces don't appear blazing fast, but it is tough to maintain good form and stay strong through all sets.
30 min strength session afterwards
PM - 5 mile run easy/steady (Treadmill)
Thursday, December 9, 2010
Thursday Week 2
Off - Recovery today, but got some videos of Dominic swimming (age 5) uploaded to youtube
Wednesday, December 8, 2010
Wednesday Week 2
AM - Swim 2800 meters, including main set of 4x400 (7:00-7:05 w/45 secs rest) followed by 4x50 on 50 sec send off (Hit these at 42 to 45 secs with 10 secs rest). Good strong swim today...Still trying to focus on staying strong on the longer sets late in the workout...
PM - Run 5 miles...Zone 1/2 HR (145 to 150), but perceived effort was much higher (5 or 6). Definitely feeling the cumulative effects of a strong swim in the AM and then running later in the day.
AVG. Pace 9:45-10:00 (felt slow and heavy)
PM - Run 5 miles...Zone 1/2 HR (145 to 150), but perceived effort was much higher (5 or 6). Definitely feeling the cumulative effects of a strong swim in the AM and then running later in the day.
AVG. Pace 9:45-10:00 (felt slow and heavy)
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