I'm delusional

Thursday - February 27

Bike
  • 1h 00m
  • 17.00 miles
  • 17.00 Mi/hr

spin cycle
15 min wu w/ 5 min of one leg drill
5 x 4(30/30) w/ 2 min recovery
15 min z3

thursday morning spin.  mental battle as well as physical battle to get through this one.  somewhat proud of myself for staying with the plan.  was ready to just spin it out.  had difficulty getting the heart rate up this morning, though the legs and stomach say the effort was there.  body is tired.

Wednesday - February 26

Run
  • 48m 44s
  • 6.20 miles
  • 07m 51s /Mi

2 mile wu w/ 4 x 30 sec pickups
4 x 200 meters z5 w/ equal distance recovery
2 x 400 meters z5 w/ equal distance recovery
2 mile cd

Strength
  • 05m

2 x 12 leg lifts w/ 5lb medicine ball
2 x 10 russian twists w/ feet raised w/ 15 lb medicine ball

a sort of glass half empty/half full morning.  the half empty part is that i cut about 2.5 miles of intervals and recovery off the run.  just didn't have it in the legs or body for that matter this morning.  the half full part is that the workout i did complete was tough and i worked hard.  there was some walking after the 1/4 mile intervals.  

Did some brief core work before the run.  

Tuesday - February 25

Bike
  • 1h 00m
  • 17.00 miles
  • 17.00 Mi/hr

15 min w/u w/ 5 min of one leg drill
5 x 4(30/30) w/ 2 min recovery
remainder z3

Run
  • 25m
  • 3.13 miles
  • 07m 59s /Mi

brick run
treadmill .5 incline
1st half z1
2nd half z2

tuesday morning brick.  tough but good workout.  legs are trashed.  it will be interesting to see how they behave tomorrow morning during the run

Monday - February 24

Swim
  • 34m 14s
  • 1500.00 yards
  • 02m 17s /100 yards

300 swim for wu
500 kick w/ zoomers alt 25 easy/25 hard
500 pull w/ paddles
200 swim for cd

Strength
  • 20m

bird dog x 20
push ups on bosu ball x 12
squats w/ 30 lb dumbells x 15
leg lifts w/ 6lb medicine ball x 12
incline push ups on bosu ball x 10
side step ups x 10 each leg
russian twist w/ feet off floor and 15lb medicine ball x 10
assisted pull ups x 8 w/ 30lb assist
leg dips w/ 20 lb dumbells x 10 each leg
v-ups x 10

monday morning strength training and swim.  did the strength training before the swim.  I think that is why the first 300 is so fast.  just felt good.  with the strength training i went as far as i could with each exercise.  With the swimming the kick was an alternating 25 easy, 25 hard.  my legs are not happy with me right now.

weight is up.  not sure if that is because of the weekend, or because i am actually getting some muscle back.  probably a bit of both.  don't feel as thick as i have, so that may be a good sign

Sunday - February 23

Run
  • 1h 00m 24s
  • 8.00 miles
  • 07m 32s /Mi

2 mile wu w/ 4x 30 sec pickups in second mile
2 x 2mile z4 w/ 1 mile recovery after each interval

sunday's long run.  could not get the heart rate into z4 despite the legs feeling like they were ready to quit.  Heck, look at the 2 mile warm up with an average hr of  127 but a pace below 8 min/mile.  overall a good run.  body is tired.  

Saturday - February 22

Bike
  • 1h 25m
  • 25.00 miles
  • 17.65 Mi/hr

spin cycle
15 min wu including 5 min of one leg drill
2 x 12 min z4 w/ 4 min recovery
2 x 15 min 3 w/ 4 min recovery

Run
  • 15m
  • 1.84 miles
  • 08m 09s /Mi

brick runn
tread mill .5 incline
first half z1
second half z2

Saturday morning long ride w/ short brick run.  Wilson did this one with me.  he may have issues walking to morrow :)  Still getting his tail bone re-acclimated to the bike seat, so he did some standing during the ride.  heh.  

overall a good workout.

Friday - February 21

Swim
  • 35m 21s
  • 1500.00 yards
  • 02m 21s /100 yards

300 wu
500 kick w/ zoomers
500 pull w/ paddles
200 cd

Strength
  • 15m

plank w/ hip abductors x 10
pushups on bosu ball x 10
squats w/ 30lb dumbells x 10
leg lifts with 8 lb medicine ball x 10
incline pushups on bosu ball x 7
side step ups x 10 each leg
russian twist on exercise ball w/ 15lb medicne ball x 10
assisted pull ups w/30 lbs assist x 10
leg dips w/ 20 lb dumbell x 10 each leg

strength training prior to swimming.  good swim workout.  arms may not move tomorrow after all that.

spot's Training Log


 February 2014 
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