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View album1st things 1st...
December 11
December 10
- 1h 15m
- 21.06 miles
- 16.85 Mi/hr
WU: 15min build to high Z2. 3x30sec "on/off" at Z4 for the "on". 3min ez spin MS: 10min steady at ~240 watts, 3min ez, 15min steady at 220 watts, 5min ez, 15min steady at 200 watts, cadence near 100RPM. CD: 15min ez.
- 16m
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Trasition run
nice easy run. High zone 1. felt great!
- Health data: Sleep: 3 Stress: 3 Soreness: 4 Fatigue: 3 Hours slept: 9
December 9
- 40m
- 2000.00 yards
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WU: 4 x 100 swim done as 25s each of kick, R arm only, L arm only, swim.
MS:
50 (15") - 0:37.5
100 (30") - 1:18.8
200 (40") - 2:41.2
300 (60") - 4:08.7
200 (40") - 2:40.7
500 (60") - 6:54.3
CD: 5x50 as 25K/25E
Total: 2000
December 8
- 35m
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10 min high E1
20 min E2
5 min low E1
- 47m
- 2350.00 yards
- 02m /100 yards
WU: 200 swim golf, 500 drills, 100 kick.
MS:
6 x 100 descending times(20")
(1st - 1:18.8, 2nd - 1:20.6, 3rd - 1:19.0, 4th - 1:20.4, 5th - 1:19.0, 6th - 1:19.6)
50 kick easy.
6 x 100 descending times(30")
(1st - 1:20.2, 2nd - 1:21.8, 3rd - 1:19.8, 4th - 1:16.5, 5th - 1:17.4, 6th - 1:16.6)
CD: 100 kick easy, 200 pull easy.
Total—2350
December 7
- 1h 05m
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WU: 15 min build to Z2. The 3x30sec "on" 30sec "off" at 220 watts for the "on", spin 5min ez. The LT is done as 4x5min at 240 watts with 30sec ez between each. Nice and steady. CD: 15min Z1-Z2
*** Next Year (August 2006) we'll host the 2nd Annual Dash and Bash sprint Triathlon. In addition to that race I am working in a new venue for an Olympic Distance race. The details are still up in the air but it will be at some point in July 2006. I am also thinking to add a fun 5 miler for May. More info to come pretty soon ***
I am a F&*$ing idiot! just when I started my my 15 min of cool down I erased the memorey of my power tap and I lost my workout... duhhh! Oh, well it was a hard but fun workout...
December 6
- 35m
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walk 5 min eliptical
jog 5 min treadmill
RAN! 20 min E2
walked 5 min
- 50m
- 2550.00 yards
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WU:
50 swim, 50 kick, 100 swim, 50 kick, 200 drills, 50 swim fast.
MS:
3 x (5 x 100 very fast (30"), 50 kick easy).
1st set avg 100/yds - 1:19 min
1 x 100 fastest of workout. (1:13)
CD: 300 easy swim.
Total—2550
December 5
- 30m
Core strenght training. -> upper and lower body. 2 sets per muscle, 20 reps, very low weight. Combined one upper body muscle with one lower body muscle and work in a series going back and forward with little rest in between. worked: back (upper and lower), chest, biceps, triceps, shoulders, abs, hamstrings, calves, thighs, hips, butt, etc.
*** REST DAY *** arrrggghhhh I am so f&%*ing bored it's not even funny... I really need to speed up my transition to become a full time coach and race director cuz I dread going to work and I hate when I am not giving my best…
My friends
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Easy spin to warm up before the run E1