Tuesday:
Bike
Planned Time: 1:15:00Workout Description:
Run
Planned Time: 0:20:00Workout Description:
Strength
Planned Time: 1:00:00Actual Time: 1:00:00Calories: 425 caloriesWorkout Description:
Bodyshaping
Post Activity Comments:
Bodyshaping with Heather - stretching, lifting;
Wednesday:
Run
Planned Time: 1:10:00Actual Time: 1:00:00Distance (A): 6.2 miles
Calories: 880 caloriesWorkout Description:
Warm up: 10-15 min easy running,
3-4 faster efforts of :20-:30 w/equal recovery time
Main Set:
3 x 10:00 HARDER efforts 80-90 %
(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: 3-4 faster efforts of :20-:30 w/equal recovery time
Main Set:
3 x 10:00 HARDER efforts 80-90 %
(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
Ran after swim;
Swim
Planned Time: 1:00:00Actual Time: 0:50:00Distance (A): 2000 yards
Calories: 583 caloriesWorkout Description:
WU: 200 swim/kick/pull;
Main Set:
45-minutes continuous swimming effort.
Work on sighting every 4th 25.
Try and get your times by 500 and record.
CD: easy pull w/paddles & buoy
Post Activity Comments: Main Set:
45-minutes continuous swimming effort.
Work on sighting every 4th 25.
Try and get your times by 500 and record.
CD: easy pull w/paddles & buoy
500s: 10:32, 11:15, 11:30, 11:32 - swam 2000 yards continuous;
Thursday:
Bike
Planned Time: 1:15:00Workout Description:
60-90 minutes
Outdoors if weather permits. Ride in Zones 1-2 on a flat to rolling course. How you distribute the time by zone depends on how you feel. But keep it on the easy side. Don't exceed Zone 2 for more than a few seconds at a time as when accelerating from a stop light or going up a short hill. Comfortably high rpm.
If indoors, keep it to the shorter side and change gearing frequently to simulate riding outdoors.
Outdoors if weather permits. Ride in Zones 1-2 on a flat to rolling course. How you distribute the time by zone depends on how you feel. But keep it on the easy side. Don't exceed Zone 2 for more than a few seconds at a time as when accelerating from a stop light or going up a short hill. Comfortably high rpm.
If indoors, keep it to the shorter side and change gearing frequently to simulate riding outdoors.
Didn't ride;
Friday:
Bike
Actual Time: 0:45:00Calories: 638 caloriesWorkout Description:
Spin Class
Post Activity Comments:
Spin class with Heather before swim;
Swim
Planned Time: 1:00:00Actual Time: 0:40:00Calories: 467 caloriesWorkout Description:
WU: 200 swim/kick/pull
MS: 20-40 minute continuous swim effort. Easy smooth strokes. Work on some sighting and include the pull buoy towards the end.
Post Activity Comments: MS: 20-40 minute continuous swim effort. Easy smooth strokes. Work on some sighting and include the pull buoy towards the end.
Swam 500 yards (20 minutes); worked on trying to rotate face back into water after breath before the return pull with opposite hand;
Run
Planned Time: 0:45:00Workout Description:
Best done on a hilly course such as the Ravines, or random setting on treadmill.
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.
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.
Saturday: Wisconsin Half-Marathon
Race
Planned Time: 2:45:00Actual Time: 3:02:58Distance (A): 64.92 miles
Calories: 3599 caloriesWorkout Description:
Warm up: at 10 min at Z1
Main Set:
2 hrs 30 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: Main Set:
2 hrs 30 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
Hah. I guess I forgot to turn off the Garmin so this includes my drive home (on which I made good time.) Actual race time was 1:50:54
Sunday: OFF - legs are sore today; especially left leg and knee; not sure why.
Duration: 20 minutes
Intensity: Z1 - Z2
Cadence: 90 - 95
Specificity: After bike - focus on form
Include: Directly after the bike, focus on your cadence and form. Stay hydrated, light stretch after.
Intensity: Z1 - Z2
Cadence: 90 - 95
Specificity: After bike - focus on form
Include: Directly after the bike, focus on your cadence and form. Stay hydrated, light stretch after.
Group Ride
Zones 3-4
Zones 3-4
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