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View albumJuly 28
July 27
- 1h 10m
- 3100.00 yards
- -----
Easy swim
Endurance
70
3100
WU:
2x200 on 20" rest
3x100 on 10" rest
4x50 on 10" rest
MS:
6x100 on 10" rest: bi-lateral breathe
8x75 on 10" rest: breathe every 4th stroke
12x50 on 10" rest: breathe every 5th stroke
CD:
2x200 pull bi-lateral breathe on 20" rest
July 26
- 1h 20m
- -----
- -----
Trainer ride. I was going to do a track workout, or at least attempt one and see how my knee fared, but the timing didn't work out. My poster is not in good shape (despite the fact that I'm meeting my advisor about it at 10:30 tomorrow), Steve called from Paris at a point when I particularly felt like talking to relieve stress, and I was having dinner at my parents' house.
So, trainer ride it was. I was thoroughly entertained by Anthony Bourdain's show, No Reservations, and the cats' antics. Now it's time to shower, and then back to work on the poster. It's going to be a long night.
- Yoga
- 25m
July 25
- 1h 20m
- -----
- -----
Muscular Endurance spin:
15 min warmup
4x(10 min @ 65-70rpm, 5 min recovery)
10 min cooldown
- 25m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- ABS - Bicycles1151500
- ABS - Crunches2202000
- ABS - Crunches, Knee Up1151500
- ABS - Crunches, Lying Oblique2202000
- ABS - Obliques2151500
- CORE - Back Bridges2151500
- CORE - Heel Touches1202000
- CORE - Hip lifts1151500
- CORE - Prone Planks1101000
- CORE - Pushups (FB)1101000
- CORE - Russian Twist (FB)2151500
- CORE - Side Planks2151500
- CORE - Superman1151500
Oof. It's 4:30am and I haven't been able to get back to sleep for half an hour. I thought for sure that all of yesterday's working out was going to make me dead to the world for at least six or seven hours, but apparently I was wrong. The cats aren't helping--they're feeling playful and being fairly disruptive. Argh.
I eventually got back to sleep and got another 3 hours or so. Kinda tired, though. Fortunately I don't have a huge day planned, workout-wise.
July 24
- 1h 45m 34s
- 30.23 miles
- 17.18 Mi/hr
Pretty good ride. Went up Foothill to Page Mill and did the Portola Loop with the Mountain Home Rd extension. Got to Robert's Market at 1 hour and ate a gel.
Started off a little sluggish, and wasn't really at the top of my game at any point during the ride, but it was still a solid ride. Pretty pleased. I was sort of hoping that the whole ride would take me two hours, just so that I'd have that much time in the saddle, but I'm not exactly complaining that it took me less time.
And I LOVE my saddle. No pain, no numbness. Felt good to stand up now and then, but I never felt like I needed to. Also: no back pain. Excellent.
- 1h 10m
- 3000.00 yards
- -----
3x100
4x50 builds (each one gets faster) on 30" rest.
2x(4x100):
#1 RI = 20"
#2 RI = 15"
#3 RI = 10"
#4 RI = 5"
200 easy pull
4x75 20" rest.
Odds: last 25 is sprint.
Evens: last 50 is sprint.
4 x (2x25 kick, 100 swim, 50 recovery)
200 easy
100
2x50 easy
- Stretching
- 10m
It occurred to me this evening as I was swimming in my very conveniently located, but very crowded local pool that one of the things that might have contributed to my faster pace in Sunday's open water race is that I'm getting more practice swimming in turbulent water. Usually my pool has three or four people (or more) per lane, every lane, so the water gets pretty choppy. At first I was annoyed by it but now I think it might actually be beneficial to my open-water swimming. Silver lining! Yes!
Meanwhile, stick a fork in me. I'm done for today!
July 23
- 20m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- ABS - Bicycles1151500
- ABS - Crunches1303000
- ABS - Crunches, Knee Up1202000
- ABS - Crunches, Lying Oblique2151500
- ABS - Obliques2101000
- CORE - Heel Touches1202000
- CORE - Hip lifts1151500
- CORE - Prone Planks1101000
- CORE - Pushups (FB)1101000
- CORE - Russian Twist (FB)1202000
- CORE - Side Planks2101000
- CORE - Superman1151500
Wow, my core is weak.
- Yoga
- 20m
July 22
- 1h 17m
- 21.75 miles
- 16.95 Mi/hr
Did the Portola Loop (w/ Arastradero Preserve and Mtn Home Road sections) from my parents' house. Not a bad ride! I was surprised at how little time it took me, given that a) this was my first time on the Portola loop (or any real hills) since the end of last summer, and b) it was the extended version of the Loop. Ate a gel at Robert's Market and only went through one water bottle. Pretty darn pleased with my aerobars, but I need to work on my core strength.
Things I had forgotten about the Portola Loop:
- The Arastradero hill along 280 is $%&@#* steep.
- The Sand Hill hill is $%&@#* long.
- It's $%&@#* scary merging through freeway on/offramp traffic at Sand Hill & 280.
- 35m 34s
- 2112.00 yards
- 01m 40s /100 yards
Swim race! I believe this is a new pace PR for an OWS, which is sort of unbelievable as my training has slumped and I've not gotten much sleep the last few nights. So... odd, but hooray!
Adding the following goals:
- Make a serious effort to work on core strength.
- Add in more yoga/stretching.
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