Swim\Bike\Run 120330

Swim:
4x300 (abt. 5 min per set)

Spin:
50 Min
23 Miles
700 Cal

Run
3.25 Miles @9:13 (30:14

I pushed it in the swim even though it was supposed to be recovery.  I was trying to make sure I finished in time for the spin class. Spin class was good but it is tough to take it easy in the class, fortunately I had no issue taking it easy on the run.  I figured I did a little more than the Rumpass in Bumpass this morning - not a bad way to start the day.

Swim\Bike 120328

Swim:
wu: 50
main: 5x200(50 easy/50 build/50 easy/50 hard)
cd: 150

Spin:
30 min
345 Cal 13.3 miles

Swim was blah, I couldn't get a rhythm going and just felt out of sync.  Bike was easy, did 2 and half minutes on low gear, 2 and half on a high gear to keep off the boredom.

Bike\Run 120327

Spin:
30 Min
14.3 Mile
305 Cal

Run
3.2 miles in 30 min (9:13 pace)

Recovery Week in the training plan so it was nice and easy. Road rash is healing, elbow and knee are still sore.

Bike 120324

Rode 35 miles in about 1:45?  Bike said I had an average speed of 19mph which I am ok with as it is still early in the season.  I really need to get it up over 20 before the Tri in June.  The bad news is that I crashed when slowing to go over railroad tracks and pavement and skin don't mix well.  Also, had issues earlier in the ride with the cleats on my shoes.  They keep coming loose so I need to figure something out.

This is where my knee hit the road(post clean up), my jersey and under armor saved my back and arm (jersey is toast) under armor survived with only two tiny holes  The rest of my leg is just minor road rash and bruises.  Fortunately this happened right before a recovery week in my training cycle.  First bike wreck in 20 years . . .

Swim 120323

wu: 2 x 150, last 50 in each is backstroke. 
main: 3 x 500, 1 is RPE 3, 2 is RPE4, 3 is RPE 5 
cd: 150 easy


Times for the 500s 9:20/9:00/8:20.  Last one was a little faster than it should have been but I felt good.  

Run\Swim 120322

Run
10.3 Miles in 90 min (just under a 9 min pace)

Swim
WU: 100 swim/50 kick/100 swim/50 kick
Main: 10x100 (25 easy/25 build/25 easy/25 hard) on 1:50

Long day.  Run was at a good pace, one I should be able to maintain after a long bike.  Swim after was tough as I was fatigued.  I did eat a granola bar before the run and a pack of chews 45 min in.

Bike\Run 120320

Spin:

55 min
22.2 Miles
930 Cal

Run:
30 min 3.45 Miles

Felt good today

Swim 120319

Swim


wu: 4 x 75 
main: 500swim, 250kick, 250pull, 250swim, all RPE 4 


Blah workout today

Run 1203017

Ran a home course of 3.35 miles in 22:47, just under a 7 min pace.   Felt good to be getting outside again.

Swim 120316

Swim


wu: 200swim, 200kick, 200pull, 200swim 
main: 1 x 1500, RPE 4 (alternate 1 x 1000) 
cd: 50swim, 50kick, 50pull, 50swim


Shoulders are tired from the last swim workouts.

Run\Swim 120315

Run:
Long run combined with tempo effort. 
Wu: 20 minutes easy 
Main: 7 x (3t, 2r) 3t efforts should be RPE 6-7. 2r at RPE 2. 
Cd: 20 minutes easy

Covered 8.76 Miles

Swim:
wu: 300 continuous- (50/50 pull/50/50kick/100) 
main: 20 x 75 hold constant pace for each-so judge pace in the first few, RPE 5 
cd: 200 easy 50/50 pull/50 kick/50

Run was tiring, last 20 was definitely at an  easy pace.  Temp was at 7:24/8:57.  Swim started really rough and didn't think I would complete the whole thing. In the end I was pleased as the 75's were at a constant 70-75 sec interval.  I need to figure out some morning nutrition to keep my energy level up.

Swim 120313

Swim:
wu: 5 x 50 
main: 2 x 1000, both are RPE 4 

Swim felt great, first 1000 in 17:28, second in 18:14. At that pace my goal of a 40 min swim in the tri is a realistic goal. 

Daylight savings time is killing me, getting up this morning(and yesterday for that matter) has been rough and my last 2 workouts have not been complete. I missed yesterday and didn't bike tomorrow.

Bike 120311

30.1 miles at a 18MPH pace (1:40 min)

First ride outside.  Need to work on getting my climbing legs back,the legs were spent on the last hill or two.  Pace felt good and I was excited to get out on my new bike.

Run 120309

Run:

3.88 Miles in 30:48

Ran outside today at a nice easy pace.  Felt great to be outside and out of the gym for a run. I had to focus on lengthening my stride a little since I was off the treadmill.

Bike\Run 120308

Bike:
30 Min
14.3 Miles
360 Cal

Run:
60 Min
7.02 Miles

my iPod was reset and didn't have any music for the hour on the treadmill.  GI track is not liking these long runs.

Run\Swim 120307

Run:
30 Min 3.25 Miles.  Easy recovery

Swim:
2000 Yards in 35:00 min

Cut swim short was supposed to be 45 min. Run was kept easy as per my training plan.  Legs definitely felt heavy from the ride yesterday.

Bike\Swim 120306

Bike:
52 Min
853 Cal
21 Miles

Swim
30 Min continuous - 1500yards

Bike I kept in a hard gear because according to my training plan it was supposed to be a hard bike day. Swim was definitely a recovery.  Shoulders were a little sore from last night's swim.

Swim 120305

Core:
120 SWP
50 Situps

15 SPR

25 MBT 15#

3 Super Sets:

6 BP @ 155#

10 Reverse Curl 45#

Swim:
wu: 250 alternating each 50 swim and kick 
main: 400, 4 x 100, 300, 3 x 100, 200, 2x100 
long intervals are RPE 4, 100s are at RPE 7-8(alternate, remove 1st 400) 
cd: 3 x 75, each slower than last


Swim felt good, question is will tomorrow's bike and swim feel good in 7 hours?

Swim 120302

Swim:

WU: 100/100/200
Main: 8 x 100(25 easy/25 build/25 easy/25 hard)
CD: 6 x50

Today was supposed to be a swim bike but I was lazy and slept.  I got to pool later in the day.  This was the last week of prep and the road goes up from here for the next 4 weeks.  I will need to get disciplined and get to bed early.

Run 120301

Run
75 Min  - 9 Miles

Ran @ 8 min avg pace for the first hour then had to slow it way down for the last 15 including 5 min of fast walking.