Monday April 16 to Sunday April 22

Monday:

Bike

Planned Time: 1:15:00Actual Time: 1:15:00
Distance (A): 21 miles
Calories: 1062 caloriesWorkout Description:

Run

Planned Time: 0:45:00Actual Time: 0:42:29
Distance (A): 4.37 miles
Calories: 650 caloriesWorkout Description:

Aerobic Z1-2. 10-15:00 easy running, include several short :15-:20 second high cadence efforts to wake the legs up. Settle into Zone 2 effort. Check HR and listen to your breathing to help control effort. Check cadence and form several times throughout the run. Enjoy.

Post Activity Comments:

Usual course. Legs feel good. No after effect from long bike ride.

 

Tuesday:

 

Swim

Planned Time: 1:00:00Actual Time: 1:10:00
Distance (A): 2300 yards
Calories: 817 caloriesWorkout Description:

Strength

Planned Time: 1:00:00Actual Time: 1:00:00
Calories: 425 calories

 

Workout Description:

Body Shaping

Post Activity Comments:

Good strength workout;

 

Wednesday:

 

Bike

Planned Time: 1:15:00Actual Time: 1:15:00
Distance (A): 22 miles
Calories: 1062 caloriesWorkout Description:

CT Cadence

Post Activity Comments:

Warmup 10 minutes; 5 x 1 minute hard, 1 min easy; main set: 3 x 5 mins zone2, 4 mins zone 3, 3 minutes zone 4, 2 minutes 150%, 1 min zone 1; cool down;

 

Run

Planned Time: 1:15:00Actual Time: 1:10:14
Distance (A): 7.47 miles
Calories: 1106 caloriesWorkout Description:

Fartlek. Run how you feel.
Warm up: 10-15 min easy running,
3-4 faster efforts of :20-:30 w/equal recovery time
Main Set:
4 x 5:00 HARDER or Build efforts 80-90 %
(1-3 min jog recovery)
Listen to your body. Harder is relative to how your feeling on this day. If feeling sore or tired, okay to cut back on intensity and time of the overall run.
Cool Down: 5-10 min easy

Post Activity Comments:

Felt pretty good throughout run; this was a sustainable pace - i pushed it mildly a few times but mostly worked on trying to keep my stride shorter and my cadence faster;

 

Thursday:

 

Other

Actual Time: 0:15:00
Calories: 125 caloriesWorkout Description:

Chiro

Post Activity Comments:

regular two week session with Tony;

Other

Actual Time: 1:00:00
Calories: 500 caloriesWorkout Description:

Massage

Post Activity Comments:

one hour of torture from Rachel; lots of knots in back/shoulders, quads, hamstrings, calves;

Swim

Planned Time: 1:00:00Workout Description:

WU: 200 swim/kick/pull. Drills: 8 x 50 triple switch;
Main Set:
1 x 900 @ RI 20 smooth
2 x 300 @ RI 20 Build within each 300
3 x 100 @ RI 30 FAST efforts
CD: long pull w/buoy

Strength

Planned Time: 0:30:00Actual Time: 0:30:00
Calories: 212 caloriesWorkout Description:

No Legs
Core and Stretching

Post Activity Comments:

No legs means lots of arms and abs; 3 x 30 secs jumprope, 30 second plank; 3 x 30 seconds push up on discs, pull knees to chest; weight room: 3 x rowing (15, 30, 15) then arm extensions (12, 10, 10) with 5 lb weights; triceps pulldown- 25x;

 

Friday:

 

Bike

Actual Time: 0:45:00
Calories: 638 caloriesWorkout Description:

Spin class

Post Activity Comments:

Used this as a warmup for my Long run. Easy spin to get legs warmed up.

Run

Planned Time: 1:45:00Actual Time: 0:34:37
Distance (A): 3.25 miles
Calories: 494 caloriesWorkout Description:

Warm up: at 10 min at Z1
Main Set:
90 min Long Run Pace
Include 4-6 x :60-90 second surges (up to 85-90%) randomly throughout the long run pace effort.
Cool Down:
5 min at Z1

Post Activity Comments:

I had this great plan to break up the monotony of running around my neighborhood. Got up early went to spinning to warm up, brough along my gatorade, headset, food, etc. Planned to run from Y over to bike path along lake. Leave bag on one of the picnice tables and then run south to Howard and then come back, stop for drink/food and then run north to NW and then back again. etc.

Unfortunately I got about half way to Howard St. and decided I needed a bio break (as Pam calls them) so I turned around and ran back to the Y, but by then it was raining, windy and cold and I decided to bag the run.

 

Saturday:

 

Brick

Planned Time: 2:30:00Actual Time: 2:11:45
Distance (A): 27.29 miles
Calories: 2936 caloriesWorkout Description:

Brick Session
Do this someplace where you can quickly transition back and forth between the bike and run.
5 x (5 mile bike pace/1 mile run endurance)
Keep your HR in cycling Zone 3 for the bike segment and running Zone 2 for the run segment. Be sure to consume fluids and carbohydrates during the workout. You will end up biking a total of 25 miles and running 5 miles. The duration shown for this session is an estimate of how long it will take to do both the bike and run portions. It may take you slightly more or less time.

Post Activity Comments:

Good workout. I averaged about 16.8 mph on bike, worked on using aerobars more; felt good on the runs; ran with Kolar for the first segment and avgd a 7:56 pace; ran with Amy on second run at a 9:16 pace and ran by myself on last leg at 8:42 pace. I guess I should try and run with Kolar more.

 

Sunday:  Day Off

 

 

Masters

Post Activity Comments:

200 warmup; 4 x 75 (right arm, left arm, both) total yards 300; main set: 300 pull, 2 x150; 300 pull; 3 x100; 300 pull; 6 x 50

total yards: 2300

CT Intensity

Post Activity Comments:

10 minutes warmup; 4 x cadence increase 85 to 105; main set: 4 x 3min zone 1, 3 min zone 2 , 3 min zone 3; 4 x 1 minutes zone 2, 2 minutes zone 3, 30 sec zone 4, 30 secs all out; cool down 5 minutes; avg watts 170;

Felt pretty good; no real residual soreness from long bike ride on Saturday;