Sporadic moments of focus and purpose.

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El Cajon,CA 
Today
Overcast High 74FLow 61F
  • Temp: 70F
  • Hum: 38%
  • W: 9mph WSW
WEDNESDAY
Sunny
High 64F
Low 59F
THURSDAY
Sunny
High 66F
Low 52F
FRIDAY
Sunny
High 68F
Low 48F
SATURDAY
Sunny
High 67F
Low 48F

April 11

Bike
  • 1h 52m 52s
  • 35.50 miles
  • 18.87 Mi/hr

35 miles at EA (120-131 HR)

Run
  • 19m 03s
  • 2.00 miles
  • 09m 31s /Mi

20 minutes at E pace (10 min/mile)

Swim
  • 10m
  • 250.00 yards
  • -----

Swim Buddying at tri club race

I decided to Swim Buddy at the club race, then ride after that. It was very cool as the club had Fiesta Island closed for the race, so I had the whole island to myself after eveyone was on the run. It was hard staying in the HR zone. I really had to work to keep it up there and I drifted back under when I lost focus.
The run was supposed to be a 20 minute run at 10 min/mile. I marked off 1 mile from my car and brought my GPS so I could track my pace, but it wasn't working, so I ran to the 1 mile mark and negative split my run by one minute on the way back. I did see a HR of 160! can you believe it?

April 10

Much needed rest day

April 9

Bike
  • 1h 00m
  • -----
  • -----

EA 120-131 HR
with 4 X
3 minutes standing at 60 RPM
3 minutes seated at 75 RPM
3 minutes seated at 90 RPM

Run
  • 24m 46s
  • 2.50 miles
  • 09m 54s /Mi

MAF 141-152

Brick tonight: 1 hour ride, 25 minute run

Good lord, my legs are I really am not used to training with intensity. I can ride and run forever at MY pace, but to step up and get my HR up is a different story. I wanted to walk after 8 minutes. Thankfully, I didn't and my legs felt better after 15 or so. At least this time I didn't have to worry about keeping my HR up during the run :)

April 8

Swim
  • 40m
  • 2000.00 yards
  • -----
Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CHEST - Pushups (FB)
    1
    12
    12
    0
    0
  • CORE - Elbow Bridge (FB)
    1
    0
    0
    0
    0
  • CORE - Side Planks
    2
    0
    0
    0
    0
  • LEGS - Hamstring curl
    1
    12
    12
    0
    0
  • LEGS - Hip Swing
    1
    12
    12
    0
    0
  • LEGS - Lunges, Side
    1
    24
    24
    0
    0
  • LEGS - Single Leg Squats
    1
    24
    24
    0
    0
  • LEGS - Vertical Jumps
    1
    12
    12
    0
    0
  • SHOULDERS - Face Pulls
    1
    24
    24
    0
    0
  • TRICEPS - Bench Dips
    1
    7
    7
    0
    0

Functional Movement and swim tonight:

The FM set took longer than I thought. I was supposed to do 2 sets, but only got in one. I will try to do the other this afternoon. The Physioball is no joke :)

Swim:

The plan was to just swim around for a while, then go to Masters swim. But the Master's coach was sick. I'm glad I decided to do the workout that my coach gave me, because once I found out there wasn't class, I left, so it wasn't a wasted trip, just shorter thanI planned.

Warm up: 500 (swim, pull, kick)
Main set:
11 x 100 with :20 rest.
This ended up being 11 x 100 on the 2:00. The last 5 or 6 were my fastest 100's, which is encouraging. I am starting to get my form back and my breathing is getting back to normal.
Cool down: 400 (mostly kick and pull)

April 7

Run #1
  • 19m 40s
  • 2.20 miles
  • 08m 57s /Mi

MAF Zone (142-151 HR)

Bike
  • 30m
  • -----
  • -----

EA Zone (120- 131 HR)

Run #2
  • 30m 46s
  • 3.20 miles
  • 09m 37s /Mi

MAF Zone (142-151 HR)

Run/Bike/Run tonight:

Ok, now I remember why I don't train with intensity...it's hard. I must have an usually low heart rate because I was dying just trying to get to the minimum HR zones. Like side stitch dying. Oh well, it's good for me, right?

April 6

Swim
  • 1h 10m
  • 3100.00 yards
  • -----
Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches, Lying Oblique
    2
    40
    40
    0
    0
  • ABS - Knee Raise, Flat bench
    2
    20
    20
    0
    0
  • BACK - Hyperextensions
    2
    20
    20
    0
    0
  • BACK - Pulldowns - Wide Grip
    2
    15
    15
    8
    8
  • CHEST - Flat Bench Press
    2
    15
    15
    95
    95
  • LEGS - Leg Extensions
    1
    15
    15
    8
    8
  • LEGS - Leg Press
    2
    15
    15
    10
    10
  • LEGS - Lunges
    2
    30
    30
    30
    30
  • SHOULDERS - Alternate Standing DB Press
    2
    15
    15
    30
    30

First day of training. Swim tonight

Swim:

Warm up (600 as 200 swim, 200 pull, 200 kick)
Main Set:
 2x (50, 75, 100, 150 , 150, 100, 75, 50) :10 rest after each set
200 kick between the main sets
Cool down (800 as 200 kick, 200 pull, 200 drills, 200 kick)

April 5

Sport
  • Walking
  • 9h 00m

Disneyland.

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madcow's Training Log


 April 2009 
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