Bike

• 1h 20m
• 23.00 miles
• 17.25 Mi/hr

me4 tempo interval w/ alternating cadence

15:00 warm up = 5:00 @ 90 rpm, 5:00 pull backs, 5:00 @ 95+ rpm

60:00 main set = alternate every 5:00 seated @ 70 rpm, aero @ 100 rpm

5:00 cool down

felt the need to be liberated from the heart rate monitor today.

Sport

• Snow Shoveling
• 30m

yes, more snow. where monday's snow was plentiful, heavy, and sticky; today's snow was plentiful, light, and airy. on monday, i would pull up the shovel and toss it away, only to have half of it stick to the shovel; today half of it came billowing back into my face. i love winter! i actually like shoveling and winter, but the vernal equinox is just a few days away and i have new sandals!

Run

• 26m 43s
• 2.85 miles
• 09m 22s /Mi

planned on doing 4 miles, but its really tough to run on the sidewalks, even with yax trax. the ice isn't the issue, its tha hard, chunky, packed snow thats an issue. almost sprained my ankle several times. other than that, it was a pleasant enough run.

Swim

• 25m 46s
• 1400.00 yards
• 01m 50s /100 yards

E8 - B (modified) went out a little too fast on the warm up (maybe because the masters swimmers were still hanging out and i felt like i had to swim faster? hee hee ;) ).

200 warm up (3:17 - 1:38 pace)

1100 main set

2 x 250 - 100 mod, 50 fast, 100 mod, :30 rest (4:38/1:51 pace, 4:44/1:53p)

4 x 150 - 50 mod, 50 fast, 50 mod (2:45/1:50p, 2:48/1:51p, 2:50/1:53p, 2:46/1:50p)

100 cool down (1:56)

didn't do the last 400 of the main set because i didn't have time. i miss my old pool :(

i may look into the masters group that is swimming there before the lap swim. the time crunch of lap swim not starting until 7am, but having to be home by 8am to get ella off to school is really taking the joy out of the early morning swim.

Bike

• 1h 24m 01s
• 23.60 miles
• 16.85 Mi/hr

2nd round of the m7 'fruit loops' trainer workout, although a better name might be the 'poke my quads with a red hot poker' workout! ;) at least i was able to do the whole thing this time, unlike last week. at the bottom of the page it even says 'if it's too tough to stand during the final 3:00, that's okay; try to at least stand for 1:00'. bah! i stood for the whole thing! woo hoo! i was determined to finish the whole thing this time. really, it got easier as it went on...or at least i got used to it. i also started out a bit easier than i did last week, which probably helped.

15:00 warm up
5:00 90+ rpm (134)
5:00 alt :30 @ 100, :30 @ 80 (153)
5:00 95+ rpm (157)

SET 1 = 3 x 4:00 (2:00 stand @ 70 rpm, 2:00 sit @ 100+ rpm), 2:00 RI between

4:00 stand@70/sit@100+ (170), 2:00 RI (150)
4:00 stand@70/sit@100+ (168), 2:00 RI (152)
4:00 stand@70/sit@100+ (166), 2:00 RI (146)

SET 2 = 3 x 6:00 (3:00 stand @ 80 rpm (yea, right!), 3:00 sit @ 100 rpm), 2:00 RI between

6:00 stand@80/sit@100 (170), 2:00 RI (151)
6:00 stand@80/sit@100(171), 2:00 RI (151)
6:00 stand@80/sit@100(171), 2:00 RI (148)

SET 3 = 3 x 6:00 (3:00 stand @ 70 rpm, 3:00 sit @ 90 rpm), 2:00 RI between

6:00 stand@70/sit@90(168), 2:00 RI (150)
6:00 stand@70/sit@90(167), 2:00 RI (147)
6:00 stand@70/sit@90(162)

5:00 Cool down (140)

Strength

• 15m

didn't have enough time to do a whole routine today, but at least i got in some hip abductor raises. its the one things i SHOULD be doing all the time, but never end up doing.

Sport

• Walking
• 30m

hey, sledding isn't on the list!!!!! went sledding with ella and her friend ben. fi fell asleep on the way over, so my friend sara (ben's mom) watched the babies (fi and sara's 1 year old daughter) while i took the 'big' kids across the street to sled. we had SO much fun. ben's sled was a two person sled, since he usually sleds with his dad, and ours is a single. e & b went down together the first time (against my better judgement), and they were screaming and laughing and having a grand time. ben went down by himself a few times, and ella tried it solo once. every time they went down together, i got to go down on our sled and weeeee! it was FUN! haven't gone sledding since before fiona was born. we took ella when fi was VERY little, but she was asleep in the sling so i never got to go. anyway, we had a great afternoon.

oh, and i JUST noticed that shoveling is on the list. i should have added that for yesterday!