DAGGER DOLLS FOREVER!!!

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February 2

Bike
  • 1h 00m 01s
  • 17.32 miles
  • 17.30 Mi/hr

tempo intervals trainer workout

16:00 warm up
5:00 easy 90+ rpm (143)
5:00 alt :30 stand/sit (155)
6:00 alt 1:00 each leg 80%/20% (146)

38:00 main set
5 x 6:00 smooth 80-90 rpm (2:00 RI)

6:00 seated (159)
2:00 RI (147)
6:00 aero (158)
2:00 RI (148)
6:00 seated (155)
2:00 RI (140)
6:00 aero (154)
2:00 RI (142)
6:00 seated (153)

6:00 cool down (136)

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Incline sit-ups
    2
    25
    0
    0
    0
  • BACK - Bent-over DB row
    2
    15
    0
    10
    0
  • BACK - One Arm Row
    2
    15
    0
    10
    0
  • CHEST - Decline DB
    2
    15
    0
    10
    0
  • CHEST - Flat Dumbell Press
    2
    15
    0
    10
    0
  • CHEST - Incline DB
    2
    15
    0
    10
    0

okay, so i said no more weights, but last night i read in the 'triathletes bible' that its okay to do weights up to one week before an event. since tri-u-mah is more of a gauge than an all out race for me, i decided to stick with some weights up until this saturday.

Sport
  • Yoga
  • 30m

yoga class was cancelled tonight, but was able to sneak in 30 minutes of 'yoga for athletes' after the girls were in bed.

February 1

Swim
  • 28m 43s
  • 1500.00 yards
  • 01m 54s /100 yards

was supposed to gradually increase the speed of each 200, but all i did was swim the first and last fast and the rest at the same speed. oh well. must be the curse of the caramel corn ;)

400 warm-up:
100 swim (1:41)
100 kick/100 pull (3:53)
100 swim (1:49)

1000 main set (5 x 200 desc)
200 3:45 (1:52/100)
200 3:51 (1:55/100)
200 3:51 (1:55/100)
200 3:51 (1:55/100)
200 3:48 (1:54/100)

100 cool down 2:09

Sport
  • Walking
  • 45m

walking to the pool and back with cheryl.

fell off the calorie wagon into a puddle of caramel. does chewing carmel corn count as a workout? luckily, it ended up not being completely insane, just a little insane, and i know i will be back on track tomorrow - scratch that, back on track ALREADY! will try to put together a high-nurtition, low calorie, low fat snack after swimming, drink a bunch of water, and go to bed early. luckily i swim and walk tonight, and have at least 2 workouts tomorrow. may even get up early to do the short run i was supposed to do this morning (if we don't get freezing rain tonight - then again, why do i have yax trax if not for that kind of weather?)

January 31

Bike
  • 59m 04s
  • 16.70 miles
  • 16.90 Mi/hr

cruise intervals trainer workout

16:00 warm-up
5:00 easy 80+ rpm (133)
6:00 alt 1:00 reps 100/60 rpm (154)
5:00 easy 95+ rpm (151)

30:00 main set
5 x 6:00 steady at 90-95 rpm staying in zone 4 (146-165)
2:00 recovery interval

1. 163, RI 147
2. 159, RI 146
3. 159, RI 146
4. 159, RI 147
5. 162

5:00 cool down (134)

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Incline sit-ups
    2
    15
    0
    0
    0
  • BICEPS - DB Concentration
    1
    15
    0
    10
    0
  • BICEPS - Straight Bar Standing
    2
    15
    0
    10
    0
  • TRICEPS - Dumbell Kickbacks
    2
    15
    0
    10
    0

wanted to get in a little strength work before i really start to taper. won't do any more before tri-u-mah.

got in over 150 miles on the trainer for january. woo hoo! was hoping to get in over 50 run miles, and at least 10,000 yards in the pool, but hopefully the resistence of pushing the jogger and the upper body weight training will make up for what i lacked in milage/yardage. a good month overall!

January 30

Run
  • 1h 04m 55s
  • 6.29 miles
  • 10m 18s /Mi

i forgot how hard it is pushing both girls in the double jogger. up to como, around the lake, and back, via thomas instead of minnehaha. headwind on the way up to the lake, nice tail wind on the way back. surprised i was going as fast as i did, because it felt slow. wore the hrm because i want to see the difference doing the same run w/ the double, single, and solo.

first day of training for the buffalo olympic! taper starts soon for the tri-u-mah, so it won't be a hard week. its beautiful out today, so i think i may do a little longer than schedule run with the girls in the double jogger. tonight i'm supposed to swim, but it will depend on my swimming companions. if no one wants to go tonight, i'll go wednesday and friday instead.

January 29

Bike
  • 1h 25m 07s
  • 24.23 miles
  • 17.00 Mi/hr

tempo and aero mixed workout

16:00 warm up
5:00 90+ rpm easy (ahr 136)
5:00 alt :30 stand/sit (158)
6:00 alt 1:00 each leg 80%/20% effort (152)

66:00 main set
8 x 6:00 sets (5:30 tempo interval (90+ rpm), :30 all-out effort)
- 2:00 RI between sets -

2:00 RI (157)
6:00 seated set (163)
2:00 RI (159)
6:00 seated set (159)
2:00 RI (155)
6:00 aero set (157)
2:00 RI (158)
6:00 seated set (157)
2:00 RI (154)
6:00 aero set (155)
2:00 RI (153)
6:00 seated set (152)
2:00 RI (150)
6:00 aero set (151)
2:00 RI (150)
6:00 seated set (157)

5:00 cool down (140)

January 28

we went on a date last night! our babysitter was available and so we went out to dinner at one of our favorite local mexican places. i was pretty well behaved - i only ate a small amount of tortilla chips, and ordered a jimmy's burrito, which is baked and is filled with veggies, black beans, and a small amount of cheese - not covered in sauce or cheese or anything. i DID indulge in a bullfighter margurita. yum! we still had time after dinner, so we swung over to an irish pub not far from our house. i have a friend who tends bar there and she was working. i had a black and tan, and bill had a guiness. they are going smoke-free in march, so it was a bit smokey, but since it was early (8pm), it wasn't too bad. anyway, we had a fun time. we hardly ever get to go on dates, and the last few have been to movies or on bike rides, so it was nice to actually visit (of course, we ended up talking about bikes for most of dinner). i'm probably taking today as a rest day. i was listening to endurance radio, and one of the folks there said that having 2 rest days back to back can really help when you're sore, versus just taking two days off seperately during the week. since i normally only have one day off a week, i feel like i'm cheating, but my legs were a bit sore after the 80 minute spin-up/sprint workout and then the 10k pushing the jogging stroller in the wind. so, two days. i'm also trying to get good protein these two days and pull back on the carbs. tomorrow i'm going for a 400+ carb day, since i'll be doing 90 minutes on the trainer. this will include, of course, some sort of recovery drink or food (i'm getting some figs at the co-op - very high glycemic food!). we may head down to rei so i can get a headband and a jug of clif recovery drink. have a good weekend everyone!

January 27

ella has today off from school and we have all sorts of activities planned. i may be able to sneak in a bike ride in the afternoon, or some yoga, but its likely that today will end up being a rest day. weight is up 2 lbs today, but bf is down yet again by another percent. my diet has been dead on, so i have hope that my muscles are building up a bit.

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autumn's Training Log


 February 2006 
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