Swim 120229

Swim:
wu: 4 x 75, last 25 in each is backstroke. 
main: 3 x 400, 1 is RPE 3, 2 is RPE 4, 3 is RPE 5 
cd: 150 easy


Core:
120 SBP
50 Sit-up
25 MBT 15#
15 SPR


3x10 Preacher Curl Bar+50/60/65


Today was a reminder that I need to put 15 min into basic core/strength training.  Swim was ok, during the cool down I practiced sighting in the water. 

Bike/Run 120228

Spin:
53:00
23.5 Miles
707 Cal

Run:
30 min 3.76 Miles

Legs felt heavy on the bike.  Today's spin class did a lot of high  cadence intervals.  Run was good, after about 10 min, I worked the bike fatigue out of them and was able to move my pace closer to 7:30.

Bike/Swim 120227

Run:
40:00 Min 5.04 Miles

Swim:
wu: 200swim, 200kick, 200pull, 200swim 
main: 1 x 1000, RPE 4 


Need to get up earlier but the snooze button is too easy.  Run was tough for the first 2 miles, then I was able to get in a groove at just over 7:30 pace.


Swim felt good but I REALLY hate kick drills.

Bike 120226

Spin:
91:00 min
1452 Cal
38.1 Miles

Felt great today.

BP @155# 8/6/6 - doing this after spin was a lot tougher than doing it before.

Bike 120224

Spin
 55:00
725 Cal
26.6 Miles

Core:
120 SBP
50 Situps
25 MBT 20#
15 SPT

Today was about keeping the RPM's higher than usual so the distance was up.  I skipped swimming because the pool was supposed to be closed for maintenance - but I got there and the maintenance was re-scheduled !@#@#!.

Run 120223

Run
5.1 Miles in 40:00

I had hoped to get outside this morning but I didn't make it.  Instead I went during my daughters soccer practice.  I had time for 50 min but my GI track was cooperating after 30 min. I did do 20 strides every 2:30 from 15:00 min mark to the 30:00 min mark.

Bike\Run 120221

Spin:
57:00
21.5 Miles
704 Cal

Run
30 Min
3.38 Miles
388 Cal

Today was mentally tough.  I did not want to get up - even though I was in bed asleep by 10.  On the bike I thought about stopping and going home and going back to bed and on the run for the first ten minutes I just wanted to walk.  Glad today is over.  I did end up doing a little bit of speed work during the run but not much.

Run\Swim 120220

Core:
105 SPB
20 Sit-Up
25 MBT 15#
15 SPR 15#

3 Supersets
5 SP @ 105#
10 Reverse Curl @ 45#

Run:
Easy pace - 40 min, 4.86 Miles.

Swim:

4 x 500, odds are RPE 3, evens RPE 5

Left shoulder was sore during the swim, run felt good.

Bike 120219

Strength:
3 Super Sets
8 BP 155#
8 Pull-ups

Spin
90 Min
35.6 Miles
1140 Cal

Got to the gym so had to do the first 30 min on the bike outside of a class - boring, especially since I didn't have headphones.

Swim\Bike 120217

Swim:
wu: 300 continuous. concentrate on form weaknesses. 
main: 10 x 100 descend 1-5 and 5-10 (every 1:55)
cd: 50

Spin:

52 Min

20 miles

790 Cal

Swim was good, bike was ok.

Run/Gym 120216

Core/Strength

3x10 Preacher Curls 60# +bar
2x25 Back Ext.
LSits 15/10/5 sec.

Run:
7 Miles
60 min
809 Cal

Run was good and kept a low pace, but one I am sure will feel tough at the end of my tri.

Swim\Gym 120215

Core:

105 SBP
25 MBT 15#
50 SU
15 SPT

Gym

3 Super Set
8 x 150# BP
10 Pull-ups

5 x95 Hang Clean -> SP
5 x105 Hang Clean -> PP
5 x115 Hang Clean -> PJ

Swim:
wu: 5 x 50 continuous, odds are breathe every side, evens bilateral. 
main: 2 x 500, 1 is RPE4(9:30), 2 is RPE 6 (9:10)
cd: 250 easy (50 Kick, 50 Pull, 25 Back, 25 Breast,100 Free)


Took me a while to warm up for the swim.

Run/Spin 120214

Spin:
53:30
23.5 Miles
785 Cal

Run
30 Min
3.35 Miles
388 Cal

On the run I kept reminding myself the goal wasn't to go as fast as I good but at a good pace.  Tomorrow's run should be better than last week's 1 hour run.

Run\Swim 120213

Core:
105 SPB
45 Sit-Up
25 MBT 15#
15 SPR 15#

3x5 105 SP

Run:
Easy pace - 40 min, 4.71 Miles.

Swim:
wu: 6 x 100, focusing on staying long in the water and kick 
main: 3 x 400, keeping each 400 even pace, ~7:20
cd: 1 x 100 pull


Run felt a lot harder than it should have.  I can feel the fatigue in my legs from yesterday and I really hate the treadmill.  Swim felt good once I warmed up.

Spin 120212

3 Supersets:
8 BP @ 155#
8 Pull-ups

Spin:
90 Min
39.2 Miles
1316 Cal

Spin was a long time on the saddle but it felt good overall, glad there was a rest day on Saturday.  Tomorrow's run is going to be a pain.  Spent some time looking at old Crossfit WOD trying to find a good 3-4 I can use for strength training while training for the Tri.

Swim/Bike 120210

Swim:
WU: 3x100 3rd length backstroke
Main: 3x400 6:52/6:54/6:58

Bike
45:00
20 Miles
716 Cal

Core/Strength:
105 SBP
15 SPR 15#
3x5 Hang Cleans 95/115/125

Felt great today - good night's sleep helped.  I felt fast in the water which is why I did the workout above.  I wasn't sure what I was going to do when I started but once I was in the water I knew what I wanted to do.  Bike was great and it was good to feel the transition from swim to bike.

Run 120209

Core:
105 SWB
25 MBT 15#
15 SPT
2x25 Back Ext.

3x5 OHSP/PP @ 105#

Run:
5 Miles in 41:12

Today was tough. My body is definitely fatigued after the last few hard days.  My core was sore, the OHSP were tough, and the run was supposed to be an hour but even at a reduced pace I had to cut it short. I am glad that I successfully forced my ass out of bed when I knew it was just a run day. I really hope another week of early mornings will get me back into a groove of going to bed early and getting up early.

Run/Swim 120208

Run:
20:00 Min 2.52 miles

Core:
105 SWB
45 Sit-ups
15 Side Plank Raises
25 MBT

3x8 BP @ 150# (8/8/6)

Swim:
wu: 2 x 75, last 25 in each is backstroke. 
main: 3 x 400, 1 is RPE 3, 2 is RPE 4, 3 is RPE 5 
cd: 150 easy


Tried to do super-sets but my legs were not willing to participate in dumbbell hang cleans.  So just did one set.  Today was supposed to be only swim but I am trying to make up the 40 min of run I missed on Monday.

Spin/Run 120207

Core:
105 SWB
45 Sit-ups
25 MBT 15#
14 SPT

Spin:
60 min
757 Cal
23.1 Miles

Run:
30 min
3.6 Miles

Got up early for a long workout and still ran out of time, need to be more efficient getting out of the house.  This was my longest aerobic workout since my Tri in October.

Super Bowl 5k

Ran a Super Bowl 5k in West Chester, finished in 21:07.  Full results here. Race felt good, should have started closer to the front, lost time for the first 1/4 mile getting through the starting traffic.  Slowest 5k I have run in a while. I ran the same course when I did the Dash for Diabetes in 2010(log entry)

Swam later in the day with my family, first full swim workout in two weeks tomorrow morning.

Spin/Gym 120204

Spin:

53:00
25 Miles
899 Cal

Core:
105 SBP
45 Sit-ups
25 MBT 15#
15 SPR 15#

Gym:
3 Supersets
6 BP @ 155#
5 Hang Clean 95#

Lifting after a hard spin definitely affected my strength.  Overall felt very good today. Also, great article from Inside Triathlon:

http://triathlon.competitor.com/2012/02/features/inside-triathlon-archives-no-fear_47244?utm_source=rss&utm_medium=rss&utm_campaign=http://triathlon.competitor.com/2012/02/features/inside-triathlon-archives-no-fear_47244

It discusses the mental aspects of competing and having to confront the fears of pushing yourself.  In all the sports I have done whether it is long distance canoeing/running/biking or short distance rowing or wrestling they all have moments where your body wants to quit but you have to go a little further.

Spin/Gym 120202

Spin:
50Min
700 Cal
18.3 Miles

Core
105 SBP
45  Sit-ups
15 SPT
25 MBT 15#

Gym
3 Supersets
5 OHSP @ 105#
8 Pull-ups

3x5 DL @ 225#

Spin class was tough as they kept the gear high - 16-18 for the majority of the ride. Starting next week I am going to be following a training plan I found but plan to keep up the 15 min of strength training.