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March 2
March 1
- 1h 00m
- 3300.00 yards
- 01m 49s /100 yards
2000 straight (33:30) (1:41 pace)
1:30 rest
4X100 on 1:45
1:00 rest
3X100 on 1:40
200 IM
1:00 rest
400 free hard effort(6:15) (1:32 pace)
No CD...rain and had to head home to wake up the kids.
- Stretching
- 50m
I missed my window of opportunity to workout at lunch today. Instead, I'll lift tomorrow morning and try to do some Pilates before the gym tomorrow.
February 28
- 2h 09m
- 40.00 miles
- 18.60 Mi/hr
First outdoor ride this year. Started a 7 am and 36 degrees. Hands were cold though not too bad. Feet were pretty much frozen. Took it out a little slow for the first 10 minutes and then picked up the pace averaging 20-21 for the next 50 minutes, then slowed back down again (16-18) and stopped once reaching the turning point. Took it back a little quicker on the way back averaging 21-22 most of the way back with some 2 minute sprints at 24-25 mph.
TE=2.7
kcal=1575
AHR==71%
- Stretching
- 35m
February 27
- 3h 00m
- 53.00 miles
- 17.67 Mi/hr
Steady state, flat, even cadence b/t 75-95 rpm. Long, slow endurance ride.
TE=1.9
kcal=2225
AHR=69%
February 26
- Stretching
- 30m
I skipped the morning swim workout today. Calf muscles stopped twitching while asleep but they were still prone to cramps/charlie horses and would have made swimming difficult. Taking lunchtime workout too so I can attend a father's lunch/hoedown at my son's preschool. Looking forward to it.
Weigh-in this morning....at 187.8 and total loss of 18.8 lbs in 57 days (4.2 lbs lost this past week). Expecting a gain next week. I can tell I'm a bit dehydrated after yesterday's workouts so that 187 is not a true measure. I'll weigh again tomorrow once my fluids balance out.
February 25
- 1h 15m
- 24.80 miles
- 19.84 Mi/hr
Spinning at the gym after working late. What I thought would be a recovery ride turned out to be a pretty tough ride. Did five minutes sprints (100-120) followed by five minutes of high gear/low cadence (40-60) out of the saddle for the first hour. Last 15 minutes was in the saddle at 90 rpm. Knew it was pretty hard when I was laying in bed at 11 pm and the calves were twitching like crazy and was getting charlie horses in my calves and in my feet.
- 05m
- 0.62 miles
- 08m 03s /Mi
After the ride. I spent 5-10 minutes on the treadmill to see how the foot felt. Still not perfect but better than a month ago. I will continue to rest it and maybe start walking more on the treadmill over the next few weeks.
- 1h 18m
Morning Workout. All supersets. Lunges, bodyweight squats and step-ups in between supersets for the first half of workout. All abs/crunches between sets on second half.
TE=2.2
AHR=71%
kcal=1046
- Spinning Class
- 1h 00m
February 24
- 1h 14m
- 4100.00 yards
- 01m 48s /100 yards
Stretched for 15 minutes at home before heading to the pool.
1800 straight swim (30:20; 1:41 pace)
MS:
3X100 Declining
Pyramid (RPE=7)
1X400 (6:20) w/:15 rest
2x200 (3:20s) w/:10 rest
4X100 on 1:45
8X50 on :50
CD
4X100 kick
- Stretching
- 1h 15m
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Upper body workout. Supersets. Pull-ups and push-ups warm-up for first 8 minutes. Chest/back and shoulders/arms. Abs sets for 1 minute between supersets (15 sets).