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View albumYou'll never walk alone
March 27
March 26
- 41m 43s
- 4.35 miles
- 09m 35s /Mi
Run Base
Endurance
45
Run 45' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
March 25
- 4h 01m 25s
- 77.04 miles
- 19.14 Mi/hr
Bike Base
Endurance
180
180' ride on a flat to rolling course. Keep HR in Zone 1-2.
March 24
- 2h 00m 01s
- 12.76 miles
- 09m 24s /Mi
Run Base
Endurance
120
Run 2 hours on a flat to rolling course. Keep HR in Zone 1-2 for 1:30. The last 30' pick up the pace. Think about form and running pretty. Stay hydrated and eat! Stretch when done and add in Core 1, 2
March 23
- 55m 13s
- 17.19 miles
- 18.67 Mi/hr
Outside
High RPM Spin
90
90' at 105+ RPMS average.
Ugh. Just could not wake up this morning. So tired. Would have been the 3rd two-a-day in a row. Don't remember the last time I did that many, if ever (not counting football in HS). Body needed the extra hour of sleep. Oh well, a missed 4.5 mile run won't kill me too much in July. ;)
Later in the day: Ummmmm.... sooo...... yeah. Ride cut short because of some severe weather hitting. I was actually close to my turnaround. 15 minutes away, when I look up and this wicked squall line is coming in. And just as I'm getting ready to turn around, a quick flash of lightening hits. Knocked off 5 minutes from how long it took me to get to this point getting home. I laid down the hammer. Glad I did. It got nasty.
March 22
- 1h 01m 10s
- 17.36 miles
- 17.02 Mi/hr
Recovery
Very Easy
60
Easy spin for 60' in small chain ring.
- 1h 05m 28s
- 2800.00 meters
- 02m 20s /100 meters
Speed/Endurance
65
2800
WU: 400
MS:
12x25 on 20" rest - odds are easy (1,3 etc) - the evens (2,4) are fast!
8x100 on 1:30 rest. These are fast and are Best Posible Average*.
200 easy.
Swim 12x75 on 15" rest.
CD: 200
March 21
- 24m 55s
- 1280.16 meters
- 01m 56s /100 meters
Swim TT
Assess Fitness
35
1400
WU: 200 warm up (wu). 8 x 50 on 15 sec rest.
MS: 500 yd TT (time trial) for time.
CD: 300
- 50m 01s
- 5.51 miles
- 09m 04s /Mi
Speed
Strength
50
WU: 10' includes 4x20" strides.
MS: Then 30' tempo run at LT or 8k could be substituted.
CD: 10'
Stretch when done.
Swam this morning. Will run tonight.
Nice swim, though. did the 500 TT in 7:55. Not bad for this early in the year. Not bad at all.
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Bike Hill Repeats
Strength
70
WU: 15'
MS: 10x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
CD: 15'
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.
The biking is always an estimate since I lost my sensor last year in a race. That's ok, I know that I'm throwing down faster than this outdoors. So if anything I'm underestimating the distance and speed.
Oh, I'm also now down to 184.5. I've lost 12.5 Lbs since January 16. And with the upping of workouts, I can see it will continue to go down. Hopefully I can reach that 175 mark.