SPRINT & OLY FOCUS - closed (Page 4)

The best triathlon motivation video of the year: http://youtu.be/OpiDGvgQ7bs


GCN youtube channel has a bunch of training videos for those looking for interval sets for the trainer.

from 13 min to 60 min

Watch "Quick HIIT Workout - Indoor Cycling Training" on YouTube
Quick HIIT Workout - Indoor Cycling Training: http://youtu.be/aI_nSzypjO4

Spinning® Workout - Get Fit With GCN's 60 Minute …: http://youtu.be/lFbjsRvjF-A

and in lots in between.

HIIT - 40 Minute Intense Cycle Training Workout -…: http://youtu.be/04-VoVzOiSg

Some 5 / 10 k key workouts

Signed up for a sprint with hossnfeffer for June 20! It's go time!

Yes we did!!!

Have you been talking to my Wife? ;-)

All right,
diet- check; back onto my plan, and doing pretty well increasing water

swim- 2 X this week, and I got 900 yards on Friday's swim

run- 3 X this week, did 5X1 run/walk. will move up to 6X1 next?

bike- haven't gotten the trainer set up, but I hopped on hubby's bike on his rollers. Those things are squirrely! Any suggestions to make it easier?
(we can ride the same bike generally, just moving the seatpost, so if we can don that it's easier and puts less wear on my bike/tires.

cross- did strength, and fencing is tomorrow! had an addition cardio workout just watching the Patriots almost loose!

Got my first work out in for the week!

30 min. on the bike: muscle through a high gear for 5 min then 2 min in a low gear. Repeat for 30 min. Then ran 3.5 mile immediately off the bike at a moderate pace. Trying to get used to the feeling of running when my legs feel like rubber.

Evaluating Last weeks goals:

Met- using spin class videos. Definitely a better workout. Will try Bo's recommendations on you tube this coming week.
Did well on more specific run workout.
Good on diet.
Successful on no wine!
Bike picked up. Short ride. And ordered the indoor trainer. Should arrive late this week.
Did not accomplish finding a pool to swim in.

This weeks goals:

Further evaluation of pool options
Bike 3x this week with spin class. 20 min
Run 3x-sprints/hills/long 30 minutes each
Strength workout 3x.
Core and stretching 6x
Continue current diet.
No wine this week either.

Nancy,

I'm with you on the Patriots game. Was a bit of a stressor wasn't it!!!

Stress Free on the trail today.




Quick swim, pack the car, drop our youngest at Grandmas, lunch on the fly and then XC Skiing at the Canmore Nordic Centre (Home of XC and Biathlon during the 88 Winter games).

Treadmill is in the house!

Excellent...

Craigslist or Kijiji?

http://youtu.be/A_HVvudjsRM

Some video from the first bits of our 100x100 swim day.

Been scouring kijiji for a while now but it turns out my mom has given up on the treadmill in favour of a recumbent exercise bike, so it was mine for the taking.

That rubber feeling eventually went away for me been a long time since I remember coming through T2 and feeling that unnatural sesnsation.

Mine came almost the same way

It sat dormant for quite a while and I am going to use it to increase my run frequency this winter. Still running outside and at the track but will use it for some post ride mini bricks or when I'm stuck at home.

Putting my goals for the week up on Monday, that works better for me at least!

Diet (in the eating plan sense of the word):
-drink more water
-stay with quasi-paleo plan, going well so far

Run:
-3 X this week
-increase run vs walk times. 6/1 this week. Plan is to be completely jogging/running by mid Feb; better by end of Jan.

Swim:
-2-3 X this week
-go for 1000 yards total next swim in 25s/50s.

Bike:
-try riding on rollers more

Cross:
-continue with core strength training
-have fun at fencing!

Wow, that's an incredible view! I wish I had something to compete! Do you normally take a phone on runs with you?

Workout for tonight should be pretty solid: 1k swim; 1k pb; 500 swim; 500 pb+paddles...efforts ez-mod w choice rests

No kicking yet...still getting through a really tight hip flexor that won't go away. Left shin is still bugging me after this weekend's 50 minute run off the bike on Saturday. I take it real slow, but that shin still starts bugging me after a few miles. Not serious pain...just nagging.

Didn't make it to the pool today as partner is ill and needed attn. managed 30 min hill training on turbo this afternoon. Hoping to run around the local reservoir tomorrow. Gentle pace for base miles. Some cardio / core in the evening.


Joining the local cycle club for their annual reliability trial on Sunday (70 miles) . Hope I do better than last year!!
My goal for this week is to continue to up increase my time training, preparing me for the end of the month.

Awesome....not sure I could handle 70 miles right now! Hope your partner is doing better.

I was out in Canmore cross country skiing on Sunday.

http://en.m.wikipedia.org/wiki/Canmore_Nordic_Centre_Provincial_Par...


A fantastic year round facility. For triathlon they host Bike/T2/Run for Xterra and T2/Run for road tris in the summer. Swim and T1 are just down the hill in a town park about 2km away.

Lots of trail runs, high school xc runs, xc mountain biking from local to world cup.

World and Nor Am Cup Ski and Biathlon races are common.

https://www.youtube.com/watch?v=mpFSFKBLZd4&feature=youtu.be

Nicely groomed trail system. We haven't seen too much snow in the Northeast quite yet, but I'm sure it is on its way.

They have some serious snow making capacity as well as snow storage during the summer. The national teams for xc and biathlon are on home snow starting on or around October 18.

Its not free to ski there (mountain biking in summer is free however). $10/day for adults and passes are available. Usually open into early to mid April. I know some that have trained on snow into May. One of the girls on our summer club swim team is a top youth xc racer and biathlete.

The boy is running at his first track meet on Sunday (indoor). So no day trip then.

Sounds great....good luck to him! I can't wait to attend athletic events and such. It'll be a few years, but I'm already pumped about it.

Did the quick HIIT cycling today. It was great. I def plan on doing more of those videos.