This week's workout have been:
Monday: 2hr bike, 1 hr swim, 1 hr soccer
Tuesday: 37min run, 1 hr pilates
Wednesday: 1 bike, 1 hr yoga
Thursday: 1hr swim
Total training time: 5 specific training and 3hrs non-specific
Last week:
Friday: 55min run
Saturday: long run 1.5hr (hard and I was tired)
Sunday: off
Total training time:2.5 + 3.5 = 6 (really? is that all...I might be forgetting something because I certainly felt tired enough to take Sunday off)
Thursday, April 1, 2010
Thursday, March 25, 2010
March 22 to 28
Last week was Jeremy time, went snowboarding, had very little left for training. Still managed to do a workout thursday (swim and run), snowboard fri and sat. Recover sunday. Monday was run, tuesday was 1.5hr bike and 30 min run, with 20 min hard right after getting off of the bike, managed 5:15 pace, nice!. wed to sat was more snowboarding.
monday hard swim. 1hr.
tuesday 45min run
wednesday 1 hr hard swim. 2.9km. 300 warmup. 10 x 100 pull with paddles, 5 x 50 at 90% with 10s rest, 1km continuous. 100cool. too tired to do another workout, moved bike to am.
thursday 1 hr bike, can't find hr monitor, tried to keep pace up
total time this week: 3:45 so far.
monday hard swim. 1hr.
tuesday 45min run
wednesday 1 hr hard swim. 2.9km. 300 warmup. 10 x 100 pull with paddles, 5 x 50 at 90% with 10s rest, 1km continuous. 100cool. too tired to do another workout, moved bike to am.
thursday 1 hr bike, can't find hr monitor, tried to keep pace up
total time this week: 3:45 so far.
Thursday, March 11, 2010
Intense week #2 -March rocks my training socks
so...I'm adapting training to life as best as I can in the following ways.
Angela says that the long run is a staple and important to do. So instead of doing it on Saturday, I did it Wednesday night, 1:41 run in 3 loops. I ate a banana and drank water, as instructed ("eat real food"). Felt great. Not too tired, but then its not like I ran hard. I ran slow and easy.
Tuesday was a bad ass swim in the morning (pyramid)1:15 (2.7km), and a 40 min run at lunch.
Monday was a bike ride. Not the one prescribed by my plan, but it was about breaking an important psycological barrier...ie, the one I have with getting on the bike. Its easy to get used to not biking. The fact that I rode for 45min should be worth something.
And today, Thursday was a 1.7km swim (fairly easy, but I was slow cuz I was tired from the long run the night before). I taught a ski lesson and went for a 20min ski. I woulda went longer but the snow wasn't great (yeah, I'm a snow snob), and I had ants in my pants for an important phone call I was to make and then I had to get my brother at the airport and I'm blabbing.
Tomorrow (Friday) and Saturday is snowboarding with the bro, so there will be no scheduled exercise, although I will not be sitting on my butt the whole time (hopefully). There's a party Saturday night, so Sunday's brick might feel like a ten ton concrete block. I'll pretend I'm 18...that'll work.
Angela says that the long run is a staple and important to do. So instead of doing it on Saturday, I did it Wednesday night, 1:41 run in 3 loops. I ate a banana and drank water, as instructed ("eat real food"). Felt great. Not too tired, but then its not like I ran hard. I ran slow and easy.
Tuesday was a bad ass swim in the morning (pyramid)1:15 (2.7km), and a 40 min run at lunch.
Monday was a bike ride. Not the one prescribed by my plan, but it was about breaking an important psycological barrier...ie, the one I have with getting on the bike. Its easy to get used to not biking. The fact that I rode for 45min should be worth something.
And today, Thursday was a 1.7km swim (fairly easy, but I was slow cuz I was tired from the long run the night before). I taught a ski lesson and went for a 20min ski. I woulda went longer but the snow wasn't great (yeah, I'm a snow snob), and I had ants in my pants for an important phone call I was to make and then I had to get my brother at the airport and I'm blabbing.
Tomorrow (Friday) and Saturday is snowboarding with the bro, so there will be no scheduled exercise, although I will not be sitting on my butt the whole time (hopefully). There's a party Saturday night, so Sunday's brick might feel like a ten ton concrete block. I'll pretend I'm 18...that'll work.
Monday, March 8, 2010
second week of March-grand master plan
So many distractions! How do I stay on schedule? I will be creative and I will make this happen. Last week was my first week back from resting after the iceman. I didn't do so hot that week. I think I got used to the lazy lifestyle and didn't want to let it go. My spirit animal might as well be the sloth.
This week I began with a solid bike ride (I can't find my HR monitor. ack. Its so hard to measure bike intensity without it). I did a 40min bike today. It felt great and I will try to follow Angela's plan to the 'T' for the next bike ride. I was apprehensive getting back on the bike because I haven't touched it since Xmas. I'd been skiing and skating instead in iceman prep.
Based on my schedule, I was to swim this morning, but I'm switching it to tomorrow. Tomorrow is the pyramid swim ( I will have to modify it because it is written for a 25m pool) and I will run also. All before lunch so that I may have my evening for cooking. I love cooking. And eating.
Wish I had more time for both ;)
My brother arrives Thursday and we should out and skiing/snowboarding all day Friday and Saturday. How to accomodate this and do my planned brick?? This'll be tough. I wasn't on schedule last week and I won't be this week. I guess its' all because I have an awesome life and get to do these great things, so I shouldn't complain. It'll just be tough to not party Saturday night and save my strength for a hard bike and hard run on Sunday instead of Saturday.
The plan then is:
Monday: intro bike (not Angela's plan for me)
Tuesday: pyramid swim, 30min run (or more)
Wed: hard swim and bike intervals
Thurs: swim
Friday: gone skiing. something in the evening? supposed to be a longish run...I'll do as much as I can after we get back.,
Sat: another day of downhill. Won't do anything more that day because it will be a long one. Then a St. Paddy's party. I never want to drink... but lately...I've been wanting to drink. funny that. Perhaps it was all that good time at the Olympics! I drank more during those two weeks than I have cumulatively in the last 6 months (that being said, it was probably a total of like 10 drinks).
Sunday: barring hangover (I will not drink, I will not drink), do the brick: hard bike 1-2hrs, followed by hard 30min run.
As is my tradition, I finish with hours trained today: 40min. and this week: 40min
This week I began with a solid bike ride (I can't find my HR monitor. ack. Its so hard to measure bike intensity without it). I did a 40min bike today. It felt great and I will try to follow Angela's plan to the 'T' for the next bike ride. I was apprehensive getting back on the bike because I haven't touched it since Xmas. I'd been skiing and skating instead in iceman prep.
Based on my schedule, I was to swim this morning, but I'm switching it to tomorrow. Tomorrow is the pyramid swim ( I will have to modify it because it is written for a 25m pool) and I will run also. All before lunch so that I may have my evening for cooking. I love cooking. And eating.
Wish I had more time for both ;)
My brother arrives Thursday and we should out and skiing/snowboarding all day Friday and Saturday. How to accomodate this and do my planned brick?? This'll be tough. I wasn't on schedule last week and I won't be this week. I guess its' all because I have an awesome life and get to do these great things, so I shouldn't complain. It'll just be tough to not party Saturday night and save my strength for a hard bike and hard run on Sunday instead of Saturday.
The plan then is:
Monday: intro bike (not Angela's plan for me)
Tuesday: pyramid swim, 30min run (or more)
Wed: hard swim and bike intervals
Thurs: swim
Friday: gone skiing. something in the evening? supposed to be a longish run...I'll do as much as I can after we get back.,
Sat: another day of downhill. Won't do anything more that day because it will be a long one. Then a St. Paddy's party. I never want to drink... but lately...I've been wanting to drink. funny that. Perhaps it was all that good time at the Olympics! I drank more during those two weeks than I have cumulatively in the last 6 months (that being said, it was probably a total of like 10 drinks).
Sunday: barring hangover (I will not drink, I will not drink), do the brick: hard bike 1-2hrs, followed by hard 30min run.
As is my tradition, I finish with hours trained today: 40min. and this week: 40min
Monday, February 8, 2010
Last weekend before the Iceman
SUNDAY
30min skate
still finding the technique difficult, my plan for the iceman is to stand up and rest when I need to on the skate. When I am in position, my back tends to get sore. I don't need a sore back for the rest of the race.
1 hr ski
Felt great and wanted to climb more hills, love those black diamonds!
30min skate
still finding the technique difficult, my plan for the iceman is to stand up and rest when I need to on the skate. When I am in position, my back tends to get sore. I don't need a sore back for the rest of the race.
1 hr ski
Felt great and wanted to climb more hills, love those black diamonds!
SATURDAY
Brick: 45min ski, 1 hr run, 30min swim.
Total training time this week: 7:55 + 3:45 = 11:40
MONDAY day off, was supposed to swim, couldn't bear the thought of it...teaching skiing tonight, should be equivalent effort-wise...I guess
Saturday, February 6, 2010
First week of February
Monday: day off, ski instructor get together resulting in perhaps 15min of actual skiing. Mostly, it was talking about skiing.
Tuesday: swim 1.5hrs, 1hr pilates, 1hr skate (using improper technique, got a sore back).
swim was pyramid:
100m at 85%, 10s rest
200m
300m
400m
500m at 90%, 15s
500m
400m at 85%, 10s rest
300m
200m
100m
Wednesday: double run day. am=1:06, pm=45min
felt great, coulda run longer if life and responsibilities didn't get in the way
Thursday: 40min run, 1hr easy classic ski
Friday: swim 55min
10 x 50m at 95%, 15s rest
800TT=14:41 (1:50/100m, not great)
10x 50m at 95%, 15s rest
1hr ski
1hr soccer game
Weekly total: 7:55
Weekly total other activity: 2hr
Tuesday: swim 1.5hrs, 1hr pilates, 1hr skate (using improper technique, got a sore back).
swim was pyramid:
100m at 85%, 10s rest
200m
300m
400m
500m at 90%, 15s
500m
400m at 85%, 10s rest
300m
200m
100m
Wednesday: double run day. am=1:06, pm=45min
felt great, coulda run longer if life and responsibilities didn't get in the way
Thursday: 40min run, 1hr easy classic ski
Friday: swim 55min
10 x 50m at 95%, 15s rest
800TT=14:41 (1:50/100m, not great)
10x 50m at 95%, 15s rest
1hr ski
1hr soccer game
Weekly total: 7:55
Weekly total other activity: 2hr
Monday, February 1, 2010
Alcoholic brick
Given that I don't ever drink, it would be fallacious to think that I could go out and drink on a Friday and then miraculously do a brick the following day. But that's what I did:
1:13 run (helluva slow 10km)
20min skate (improper technique out the wazoo, I was to find out the following day...)
47min (even slower 5km).
This does not bode well for the iceman. I know I'm a slow runner, but that's pathetic even for me. I guess I should check the route to make sure that indeed it was that long, but really, if NAR says it is, who am I to judge. And really, I'd only be looking for excuses.
I went to bed after that effort and had pizza and watched hockey. Something I haven't done this season. Toronto vs Vancouver (how could I loose?). Toronto was up 3 and lost like the wusses they are. Even I can't resist hockey day in Canada.
Sunday was the speed skating clinic (1hr). I've learned tons about proper technique and am still struggling with cross overs; I can't wait to try them out again on Tuesday. And I can't wait to feel what sharpened skates feel like! That'll be thursday.
Weekly total: 5:05 + 2:20 + 1 = 8:25
hmmm...short week. Gotta blow out this week in prep for iceman taper.
My ass still hurts from skating on Sunday. Tonight (Monday) was ski instructor get-together night. I may have clocked 15min on my feet. We mostly just stood around and talked and got cold. My mind wasn't in it. My mind is just not in a happy place today. Its been hard to focus on everything. I've also been feeling extra cold today. Every little wind gust makes me chilly. I don't want to do stuff around the house because I'll get chilly, I'd rather sit in bed with the covers on being lazy and reading.
Might as well hit the hay for a long ass swim in the morning. G'Nite.
1:13 run (helluva slow 10km)
20min skate (improper technique out the wazoo, I was to find out the following day...)
47min (even slower 5km).
This does not bode well for the iceman. I know I'm a slow runner, but that's pathetic even for me. I guess I should check the route to make sure that indeed it was that long, but really, if NAR says it is, who am I to judge. And really, I'd only be looking for excuses.
I went to bed after that effort and had pizza and watched hockey. Something I haven't done this season. Toronto vs Vancouver (how could I loose?). Toronto was up 3 and lost like the wusses they are. Even I can't resist hockey day in Canada.
Sunday was the speed skating clinic (1hr). I've learned tons about proper technique and am still struggling with cross overs; I can't wait to try them out again on Tuesday. And I can't wait to feel what sharpened skates feel like! That'll be thursday.
Weekly total: 5:05 + 2:20 + 1 = 8:25
hmmm...short week. Gotta blow out this week in prep for iceman taper.
My ass still hurts from skating on Sunday. Tonight (Monday) was ski instructor get-together night. I may have clocked 15min on my feet. We mostly just stood around and talked and got cold. My mind wasn't in it. My mind is just not in a happy place today. Its been hard to focus on everything. I've also been feeling extra cold today. Every little wind gust makes me chilly. I don't want to do stuff around the house because I'll get chilly, I'd rather sit in bed with the covers on being lazy and reading.
Might as well hit the hay for a long ass swim in the morning. G'Nite.
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