Bike 130329

Rode 36.35 miles in 2:11:28.  Windy and cold.  Average speed was way below where I would like but a good chunk of that had to do with the wind.

Very tired at the end.

Spin 130326

Rode the trainer for 45 min:

Warm up:
5 Min

Main
10 Min steady state
5 x 2 min out of saddle/1 min recovery
10 Min steady state.

Cool Down:
5 Min

Bike 130323

Rode 19.88 miles in 1:07  (17.8 mph) slower that I would have liked but wind was not in my favor.

Spin 130322

Rode Trainer for 30 min

Warm up 
5 min

7 Intervals of
2 min out of saddle, 1 min in

Cool down
5min

Spin 130321

Rode the trainer, listened to a conference call for work while riding versus a podcast.  The podcast is more distracting.

Warm up
5 Min

Main
15 Min Steady state - 80 PRM
5 Min out of saddle

Cool Down
5 Min

Spin 130319

Back on the trainer.  My workouts over the weekend consisted of laying hardwood floors in my bedroom - my body felt like I did back to back 70.3's after that.

Warm up
5 Min easy
5 Min steady state

Main
Set 1 - 5 reps of
1 Min hard spin - high cadence, big ring, low cassette
2 min recovery

Set 2 - 5 Reps of
2 Min - climb our of saddle
1 min recovery

Cool down 
5 Min

Spin 130314

Rode for 30 min.

5 Min warm up,

20 Min of in and out of saddle work.

5 Min cool down

Legs felt tired, at about 10 min I almost stopped for the day but refocused and kept going.

Run 130313

Ran 4.5 Miles in 34:16 (7:38 pace)  Run did not feel good, whole body felt sluggish and didn't want to respond.  Hip is still sore so running will stay limited for awhile.

Swim 130312

Swam with my kids after dinner

200 yard warm up
500 yard pull
4x50 with 10 sec rest
100 yard cool down

1000 total.

Swimming after eating wasn't the best move.

Spin 130312

Rode trainer today.  Debated running but rain this morning tipped the scales.

30 Min

5 Min warm-up

2 x:
5 Min steady
5 Min Climb

5 Min Cool-down

I need to get more time out of the saddle based on my weekend ride results.

Spin 130311

I have continued to focus on the bike as I try and limit the inflammation in my hip. Spent another 30 min on the trainer this morning: I need to get to the bike store to get my cadence meter for the trainer.

5 Min warm

6 X
3Min on 1 min off

2 Min cool down.

Bike 1301310

First real outdoor ride of the year.  Rode 18.68 miles in  1:01:09- a 18.3 pace.  Really enjoying the MapMyTri tracking for rides with split times and courses. Legs felt good on the road, average speed needs to go up but ride went great.

Spin 130307

Rode for 30 min:

5 Min Warm up
25 Min Steady state.

Spin 130306

Rode the trainer for 45 min.

Warm up 10 min.

15 Min Ladder, big ring in front dropped a gear in the back each min, spent 5 min at the lowest gear then back up up.

5 Min steady state

10 min pyramid


Cool Down 5min

Run 130305

Ran 5.77 Miles in 42:33 (7:22 Pace)  A good hilly course, my hip is still bothering me.  I need to start with the foam roller.

Spin 130304

Rode for 30 min with focus on keeping high cadence. Definitely feel that I have much better control with the big chain ring versus smaller.

5 Min Warm up
3 x 5 min High cadence, 2.5 min lower gear with lower cadence.  All with big chain ring.
5 Min Cool Down

Swim 130302

400 warm up
3×150 w/ 15 sec rest (50 kick/50 free/50 non-free)
9×50 swim (2 strong w/:10 rest, 1 easy w/:20 rest, repeat)
300 pull (build by 100)
4×75 pull w/ 10 sec rest
6×50 w/ 10 sec rest (25 FAST!/25 easy)
100 cool down

Felt good to get in the pool again.  

Pull-ups

Broke 20 pull-ups for the first time in a awhile. 21 in a max set, I think 22 is my all time high.

25 is doable .

Run 130301

Ran 3.51 in 25:37 (7:18 pace).  A little tired after last nights late ride on the trainer.