Spin 130228

Rode the trainer while watching TV.  Good solid steady state for 45 min.

Run 20130227

Ran 4.41 in 30:13 (6:53 pace) Ran after work because I needed to decompress.  It felt really good to go fast again and definitely helped my mood and training mindset.  I was spending too many workouts just cruising and not pushing.

Spin 130226

Rode trainer for 30 min.

Warm up 5 Min
Pyramid of Pyramids:

4 5 Min Pyramids, first three progressively harder, last one came back

Cool down 5 Min

Spin 130222

Another day on the trainer.  30 min.

5 min warm up
20 min of pyramid on the gears. Two minutes at each step
5 Min cool down.

Spin 130221

Rode trainer for 30 minutes.

5 Min warm up
7 Intervals of 2 Min Hard in TT position, 1 min easy spin
5 Min cool down

2 Min intervals were in low gear, high cadence.  I went off feel and tried to gauge my effort so that at the two min mark I was at my limit.

Run 130220

Ran 5.01 miles in 38:42 (7:43).  Pace was off my usual 7:25 which I could tell as I ran.  I think it was a combination of legs were still a little tired from my long Monday run and the course I covered was very hilly.

Spin 130219

Rode the trainer for 30 min.  Legs were tired from yesterday so I took it relatively easy.  Mixed in a few intervals out of the saddle and at higher tempo.

Run 130218

Ran 7.56 miles in 56:57 (7:32) that includes being stuck at an intersection for 25 seconds.  This was the first time I was really able to get MapMyTri tracking working on my phone and I really liked it.  It was great hearing splits every mile.

This was also my longest run in 6 months.  Aerobically I felt good, my legs were definitely the limiting factor of my split.

Swim 130217

Jacob’s Ladder: 2000 swim workout

Warmup
200 swim
100 streamline kick
200 pull
2×50 drill of choice

Main Set
Two rounds of the following, with 10 secs rest between each interval, 40 secs between each round. All freestyle (minus the noted 100 kick at the end of each round) with a hard but clean effort.

25 / 50 / 75 / 100 / 100 / 75 / 50 / 25 / 100 ( 50 kick 50 pull)

Cooldown
200 easy

Modified from : triathlon.competitor.com

Run 130215

Ran 3.34 miles in 24:19 (7:16)  quick run of my usual 5k course.

Run/Spin 130214

Ran 2.11 miles in 15:33(7:22)

Immediately got on the trainer and did 15 min of steady state in big chain ring.  The run did wonders for arming up my legs for the bike. Didn't struggle at all with pushing the peddles.

Spin 130213

Rode the trainer for 45 minutes

10 Min warm-up
5 Min big gear high cadence
5 Min recovery
5 Min climbing
5 Min recovery
5 Min combo alternate 1 min high cadence, 1 min climb
10 Min recover.

Run 130210

Ran 5.6 miles in 41:30 (7:25) to my in-laws. Great day for a run.

Spin 130208

Rode for 30 min this morning while listening to Chris McCormack's new podcast which is very entertaining.

5 Min warm up
22 min on the big chain ring with 5 min in the middle out of the saddle.
3 min cool down.

Run 130207

Tempo Run of 2.62 miles in 19 min.

5 Min normal pace
3x 2Min 5k pace, 2 min normal pace
2 Min normal pace

Spin 130206

Rode the trainer for 35 min.:

Warm up 5min
3x
6 Min hard
4 Min easy

Run 130205

Ran 4 miles in 29:46 (7:24).  Felt good and tackled lots of hills.  I need to keep on the hills as my 70.3 this year is the Tinman in Tupper lake and I know there will be lots of hills.

Spin 130204

30 mins on the trainer.  I have continued to focus on cadence and spent most of the time rolling through the gears.

Run 130202

Ran 4.72 miles in about 36 min. Tried to use map my run but my phone died so the time is a guesstimate. Only 10 degrees out, coldest run I have done in a long time.