Spin 130131

Rode 30 min on the trainer. No gear change except for middle 5 min. Focused on higher cadence.

Run 130129

Run - 3.8 miles in 28:04 (7:22).  Weather was just how I like it this morning - cool(40 degrees), overcast, and wet.  Pace was comfortable.

Spin 130128

Rode the trainer for 30 min:

10 Min warm up varying gears
10 Min climb dropped gears for first 5 move back up the cassette for last 5 - all big ring
10 Min cool down varying gears

Swim 130126

500 warm up
6×50 w/ 10 sec rest (0:45 or less)
3 x 100 swim easy w/:10 rest
2×100 swim hard w/:10 rest
4×100 pull w/ 15 sec rest
200/150/100/50 cool down

2200 Total

Good swim, modified a workout from;

http://triathlon.competitor.com/2013/01/training/quick-set-friday-descending-100s_69400

Spin 130124

Rode on the trainer for 30 min,

2 x
10 min big chain ring high cadence
5 min small chain ring high cadence

30 min total.

Felt good

Spin 130123

Rode for 30 mins

10 Min - High cadence, first 5 in small front chain, second 5 in big
10 Min - Climbing - 30 sec seated, 30 sec out of saddle
10 Min - High cadence,  first 5 in big front chain, second 5 in small

Swim 130121

Warm up:
400 Yards

Main:
3x150 (25 Kick/25 Free/25 Breast
9x50 (25 hard/25 easy)
300 Pull

Cool Down:
100/50

Total 1750

Swim 130116

Swam with my boys again:

Warm up:
50/100/200

Main:
5 Sets of:
100 - Race Pace
50 - Easy Recovery
30-60 Rest

Cool Down:
100/50

Total 1250

I wanted to use the swim recovery after a harder effort to help control my breathing, and it kept me from going all out on each set.

Bike 130115

Rode for 30 min on the trainer.  Kept a higher gear and higher cadence, need to keep building on my volume.

Run 20130114

Ran 3.2 Miles in 24:29 (7:42) , wasn't pushing it but felt harder that a 7:42 pace.  I am still feeling this cold I can't seem to shake.

Bike 20130113

Rode 21.4 miles in about 1:18 (~16.5 mph) with another dad from scouts.  Nice to be out on the roads in January, they were wet but with temps in the 50s it was a nice ride.  Took it easy and thank goodness I did because I do not have my cycling legs under me.  This did answer my question of whether or not spin classes have help the last too winters.

Swim 20130112

Swim:

Warm up
50/100/200

Main:
1000 (~18:30)

Cool Down:
100/50

Long steady state today, just trying to get back into the rhythm of it again.  The swim felt good, did a few accelerations during the steady state.

Bike 130107

Rode Trainer for 15 min: 5 Min steady, 5 Min of 1 Min hard 1 Min steady, 5 Min steady

Still battling cold that has plagued me since the start of the new year.

Swim 130105

Swam with my boys, Rode the trainer for 15 Min.

Warm up:
50/100

Main:
4x75 Build each 25
500 - 8:40 first 250 in 4:00

Cool Down:
50

Welcome 2013

Well, it is 2013 and it is following an pretty good year(2012) for me athletically. Competitively, I completed another sprint triathlon(Marshman), and Olympic Distance triathlon(Red Bank), 3 5k's (One with A), a 5 miler, and most importantly a half Iron Man(Syracuse). I even brought home some hardware - 1st overall in one of the miler and 1st in my age group in a 5k (same one as last year).  Although both wins were in smaller runs.

My goals were listed here.  My Crossfit and strength goals continue to fall to the side as I shifted my training to get ready for my half Iron Man. However over the last three months I have shifted to a higher protein and lower carb diet while I have dramatically increased my pull-up and push-up routines.

This year I am hoping for:

Competitively:

• Break 5:30 in half Iron Distance race - looking at Tupper Lake's Tinman in June
• Finish another olympic distance triathlon
• Place in a sprint triathlon in my age group.

Other:

• Get my body fat back to 7%
• 5k in under 18min
• Bench 200

Other than that I am sure I will compete in a few other road races but right now that 70.3 is all I am worried about.  I am also kicking around the idea of going to the Olympic Distance age group nationals  which I qualified for this year.