15 min pre-bike warm-up (core)
Biked 22 miles, total ride time 83 mins, avg. 195 to 210 watts (85 to 95 rpms). Hit some stretches on the flats at 260 to 280 watts.
Probably pushed a little too hard on the last 2 rides (since it is only December), but got a little excited when I finally got to ride outside and get on it a little. Good steady ride for me is at 185 to 200.
Tuesday, December 21, 2010
Monday, December 20, 2010
Monday Week 4
AM - Swim 2800 meters, including main set of 6x400's (200 fast, 50 easy, 50 fast, 50 easy, 50 fast) 7:45 send off.
200's (strong building through sets from 3:25-3:30ish to 3:10-3:15)
50 easy (55 to 60 secs)
50 fast (45 secs)
400's at 6:45 to 7:00 min...send off at 7:45...5th 400 was my toughest fell off a little to 7:05 (200's fell off to 1:45 pace and 50's easy were pretty slow)...Still hit send off and then bounced back for a strong 6th and final set.
Overall good strong swim for me.
Finished w/40 min Strength
PM - Run 6 miles easy/steady (trail)...9:45 to 10 min pace
200's (strong building through sets from 3:25-3:30ish to 3:10-3:15)
50 easy (55 to 60 secs)
50 fast (45 secs)
400's at 6:45 to 7:00 min...send off at 7:45...5th 400 was my toughest fell off a little to 7:05 (200's fell off to 1:45 pace and 50's easy were pretty slow)...Still hit send off and then bounced back for a strong 6th and final set.
Overall good strong swim for me.
Finished w/40 min Strength
PM - Run 6 miles easy/steady (trail)...9:45 to 10 min pace
Sunday, December 19, 2010
Saturday, December 18, 2010
Saturday Week 3
15 min pre bike warm-up (core - Crunches, Superman, Planks, Rotational Trunk Twists)
Bike 37 miles, total ride time of 2 hours 15 mins, Normalized average watts (205)
Strong ride today zone 2/3...rode with Aaron spent most of the time averaging 210 to 22o watts. 2 strong, but controlled climbs.
Climb 1 - 5 mins @ 330 to 350 watts, 75 to 80 rpms
Climb 2 - 10 mins (not very steep, but long and gradually into a very strong headwind) @ 250 to 275 watts, 80 to 85 rpms.
Feel pretty good tonight and feel like I will recover off this week.
Bike 37 miles, total ride time of 2 hours 15 mins, Normalized average watts (205)
Strong ride today zone 2/3...rode with Aaron spent most of the time averaging 210 to 22o watts. 2 strong, but controlled climbs.
Climb 1 - 5 mins @ 330 to 350 watts, 75 to 80 rpms
Climb 2 - 10 mins (not very steep, but long and gradually into a very strong headwind) @ 250 to 275 watts, 80 to 85 rpms.
Feel pretty good tonight and feel like I will recover off this week.
Friday, December 17, 2010
Friday Week 3
AM - Run 5 miles easy/steady (TM)...switched run and swim because I have more time to swim and get a little lift in after school.
PM - Swim 2200 meters (had to edit this...added wrong) including main set of 10x50's (55 sec send off @ 44 to 45 secs w/10 sec rest). 5x200's alternating 50's fast/slow (3:25 to 3:30 w/4 min send off)...
30 min strength included the following
Should Press + Lateral Raises (2x12)
Adductors/Abductors (2x12)
Single Leg Press (2x20)
Wall Slides (shoulders mobility...2x12)
Pull downs/ups (2x12)
Push-ups (2x12)
Split Squat (lunges) 2x10
Squats (1x20)
Hamstring Curls (2x20)
PM - Swim 2200 meters (had to edit this...added wrong) including main set of 10x50's (55 sec send off @ 44 to 45 secs w/10 sec rest). 5x200's alternating 50's fast/slow (3:25 to 3:30 w/4 min send off)...
30 min strength included the following
Should Press + Lateral Raises (2x12)
Adductors/Abductors (2x12)
Single Leg Press (2x20)
Wall Slides (shoulders mobility...2x12)
Pull downs/ups (2x12)
Push-ups (2x12)
Split Squat (lunges) 2x10
Squats (1x20)
Hamstring Curls (2x20)
Thursday, December 16, 2010
Thursday Week 3
15 min pre-bike warm-up (core)
Biked 80 mins trainer after warm-up avg. 185 to 195 watts (zone 2/steady) at 85 to 90 rpms. Included 4x3 min intervals (just bumped it up a little to slightly below HIM effort/stronger effort but controlled) w/some lower cadences to simulate hills.
1,3 = 90 to 95 rpms at 220 watts
2,4 = 70 to 75 rpms at 220 watts
Biked 80 mins trainer after warm-up avg. 185 to 195 watts (zone 2/steady) at 85 to 90 rpms. Included 4x3 min intervals (just bumped it up a little to slightly below HIM effort/stronger effort but controlled) w/some lower cadences to simulate hills.
1,3 = 90 to 95 rpms at 220 watts
2,4 = 70 to 75 rpms at 220 watts
Wednesday, December 15, 2010
Wednesday Week 3
AM - Swim 2600 meters, including following main set of 1x300 w/6:00 min send off (hitting these at 5:15 to 5:20...right around 1:45 to 1:48/100m), followed by 2x50's on 55 sec send off (coming in around 43 sec)...Did this 6 times then finished with 150 kick. Swimming is feeling really good.
PM - 6 mile run easy/steady. Started off with a warm-up around 10:00 min pace and then gradually picked it up and was at 9:00 to 9:15 pace from mile 3-5, then brought it back down for a cool down at 10:00/mile. Run felt pretty good...just trying to keep things consistent and start knocking down some runs.
PM - 6 mile run easy/steady. Started off with a warm-up around 10:00 min pace and then gradually picked it up and was at 9:00 to 9:15 pace from mile 3-5, then brought it back down for a cool down at 10:00/mile. Run felt pretty good...just trying to keep things consistent and start knocking down some runs.
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