Recovery
S: Off. Need to get to the pool this weekend.
B: 2+ hour recovery ride in the morning. 30+ minutes super easy in the evening after running.
R: 2 miles easy.
W: abs.
Friday, August 7, 2009
Thursday, August 6, 2009
Thursday: 78 mile bike; 6 mile run
Bike Overgear + Intervals; Run Endurance.
S: Off.
B: 78 miles. 3:45 w/90 min overgear and then 2x15 min intervals, full recovery between.
R: 6 miles.
W: abs.
S: Off.
B: 78 miles. 3:45 w/90 min overgear and then 2x15 min intervals, full recovery between.
R: 6 miles.
W: abs.
Wednesday: 56 mile bike; 30 min swim
Overgear
S: 30 minutes.
B: 2:30 w/90 min Overgearing.
R: Off.
W: Off.
S: 30 minutes.
B: 2:30 w/90 min Overgearing.
R: Off.
W: Off.
Tuesday, August 4, 2009
Tuesday: 45 mile bike; 6 mile run
S: Off.
B: 45 miles in 2:05. I'm pissed at myself. This was meant to be a recovery ride but landed up being far from it, with one sub lactate threshold interval and 2 max efforts. I'm not sure what I was thinking. I actually wasn't thinking at all and now hope I haven't messed up my workouts for later in the week. The one good thing is that the ride was short enough hopefully not to have taxed me too much. We'll see.
R: 6 miles. Not easy.
W: abs.
B: 45 miles in 2:05. I'm pissed at myself. This was meant to be a recovery ride but landed up being far from it, with one sub lactate threshold interval and 2 max efforts. I'm not sure what I was thinking. I actually wasn't thinking at all and now hope I haven't messed up my workouts for later in the week. The one good thing is that the ride was short enough hopefully not to have taxed me too much. We'll see.
R: 6 miles. Not easy.
W: abs.
Monday, August 3, 2009
Monday: 56 mile bike; 2 mile run
Recovery
S: Did some untimed swimming. Not sure how long or far, but wasn't very long.
B: 2:45 recovery ride.
R: 2 miles easy.
W: abs.
S: Did some untimed swimming. Not sure how long or far, but wasn't very long.
B: 2:45 recovery ride.
R: 2 miles easy.
W: abs.
Sunday: 56 mile bike
Steady State Intervals
S: Off.
B: 2:35 w/2 x 10min Intervals, 10 min full recovery. Intervals were done at 300-320watts. The first 2 minutes of each inteval hurt some, but then I felt lactate buffering kick in and felt decent.
R: Off.
W: abs.
S: Off.
B: 2:35 w/2 x 10min Intervals, 10 min full recovery. Intervals were done at 300-320watts. The first 2 minutes of each inteval hurt some, but then I felt lactate buffering kick in and felt decent.
R: Off.
W: abs.
Saturday, August 1, 2009
Saturday: 19 mile bike.
Travel to Los Angeles and Rest
S: Off.
B: 1 hour recovery ride before leaving.
R: Off.
W: Off.
S: Off.
B: 1 hour recovery ride before leaving.
R: Off.
W: Off.
Friday, July 31, 2009
Friday: 56 mile bike; some swimming
Bike Overgearing/Tempo
S: Pool swim. Ocean swim.
B: 2:27. 56 miles. 254w avg.
Workout was:
- Warmup (~200 avg) for 30 minutes (10 min easy/10 min at 220w/10 min easy);
- 30min overgearing (240-250w);
- 87min Tempo (280-300w)
R: Day Off.
W: abs.
S: Pool swim. Ocean swim.
B: 2:27. 56 miles. 254w avg.
Workout was:
- Warmup (~200 avg) for 30 minutes (10 min easy/10 min at 220w/10 min easy);
- 30min overgearing (240-250w);
- 87min Tempo (280-300w)
R: Day Off.
W: abs.
Thursday: 25 mile bike; 6 mile run
Recovery and Run Endurance
S: Off. No swimming today.
B: 75 min. 25 miles recovery. Wanted to ride longer but ran out of time.
R: 6 mile run after bike. Also did 2+ hours of kayaking and then hiking.
W: Off
S: Off. No swimming today.
B: 75 min. 25 miles recovery. Wanted to ride longer but ran out of time.
R: 6 mile run after bike. Also did 2+ hours of kayaking and then hiking.
W: Off
Wednesday, July 29, 2009
Wednesday: 70 mile bike; some swimming; strength
Bike Overgearing
S: Some swimming and messing around in the pool.
B: 3:10 w/2 hrs overgearing. 1 hour warmup; then 2 hours overgear (~250w avg); then 10 min cool down.
R: Off.
W: 4x15 legs; 5x30 pushup; 3x10 lat pulldowns; abs.
S: Some swimming and messing around in the pool.
B: 3:10 w/2 hrs overgearing. 1 hour warmup; then 2 hours overgear (~250w avg); then 10 min cool down.
R: Off.
W: 4x15 legs; 5x30 pushup; 3x10 lat pulldowns; abs.
Tuesday, July 28, 2009
Tuesday: 56 mile bike; 4 mile run; some swimming
Bike Recovery
S: Some swimming in the ocean. Fun.
B: Recovery ride w/3 min at 300-320 watts to open the legs, full recovery for 5 minutes. 2:42 total. 199w.
R: 4 miles. Running just seems very foreign to my body right now. Went hiking as well. Very beautiful place.
W: abs.
S: Some swimming in the ocean. Fun.
B: Recovery ride w/3 min at 300-320 watts to open the legs, full recovery for 5 minutes. 2:42 total. 199w.
R: 4 miles. Running just seems very foreign to my body right now. Went hiking as well. Very beautiful place.
W: abs.
Monday: 39 mile bike; some swimming; strength
Recovery
I love Hawaii and in particular Kauai. All are good, but Kauai is the best of the islands that I have been to. Just a beautiful place.
S: Did some swimming in the pool and the ocean. More structured than yesterday, but not sure how long or how far.
B: 1:30 recovery ride in the morning. 183w. Then 30 min ride high cadence (90+) after lifting to get the blood flowing to my legs.
R: Off.
W: 4x15 legs; 3x10 lat pull downs (the gym here doesn't have a pull up bar); 5x30 pushups; abs.
I love Hawaii and in particular Kauai. All are good, but Kauai is the best of the islands that I have been to. Just a beautiful place.
S: Did some swimming in the pool and the ocean. More structured than yesterday, but not sure how long or how far.
B: 1:30 recovery ride in the morning. 183w. Then 30 min ride high cadence (90+) after lifting to get the blood flowing to my legs.
R: Off.
W: 4x15 legs; 3x10 lat pull downs (the gym here doesn't have a pull up bar); 5x30 pushups; abs.
Monday, July 27, 2009
Sunday
Tempo
S: Some swimming in the large hotel pool. Not a lap pool, so didn't do a workout - too many people around. Just swam a little for fun.
B: 4 hours with 60 min @ Tempo. Good ride.
R: 3 mile run. I frickin suck. I'm super slow and felt like my heart was about to pound out of my chest going 9:30 - 10 min/mi. But am glad I was able to run.
W: abs.
S: Some swimming in the large hotel pool. Not a lap pool, so didn't do a workout - too many people around. Just swam a little for fun.
B: 4 hours with 60 min @ Tempo. Good ride.
R: 3 mile run. I frickin suck. I'm super slow and felt like my heart was about to pound out of my chest going 9:30 - 10 min/mi. But am glad I was able to run.
W: abs.
Sunday, July 26, 2009
Saturday
Travel to Hawaii - Day Off
Flew to Kauai. Got a massage upon arriving at the hotel, but otherwise didn't do any training.
Flew to Kauai. Got a massage upon arriving at the hotel, but otherwise didn't do any training.
Friday, July 24, 2009
Friday: 87 mile bike
Bike Overgearing
S: Pool closed on me. Missed swim.
B: 4 hours w/overgearing work. Workout was: 1 hour warmupw/10 min Tempo; 2:26 for 56 miles, 255w, 74rpm; cool down. I am not in Ironman shape yet, but I still want to reap the benefits of riding hard at low cadence without compromosing recovery. The purpose of Tempo is to increase strength at upper aerobic zones. Since I can't yet ride for 2+ hours at Tempo, I'm going to start incorporating Overgearing work, which serves the same purpose as Tempo, but not as hard.
After having done Tempo this week and then with the warmup before the ride, the 255w for 56 miles was easy.
R: Off.
W: abs.
S: Pool closed on me. Missed swim.
B: 4 hours w/overgearing work. Workout was: 1 hour warmupw/10 min Tempo; 2:26 for 56 miles, 255w, 74rpm; cool down. I am not in Ironman shape yet, but I still want to reap the benefits of riding hard at low cadence without compromosing recovery. The purpose of Tempo is to increase strength at upper aerobic zones. Since I can't yet ride for 2+ hours at Tempo, I'm going to start incorporating Overgearing work, which serves the same purpose as Tempo, but not as hard.
After having done Tempo this week and then with the warmup before the ride, the 255w for 56 miles was easy.
R: Off.
W: abs.
Thursday: 61 mile bike; 3100 meter swim; strength
Bike Tempo
S: 60 min. 3100 meters. Main set: 5x(100 hard, R:10 sec; 100 easy).
B: 3 hours w/ Tempo. First two hours very easy. Then Tempo. Felt very good starting halfway through Tempo.
R: Still no running.
W: 4x15 legs; abs.
S: 60 min. 3100 meters. Main set: 5x(100 hard, R:10 sec; 100 easy).
B: 3 hours w/ Tempo. First two hours very easy. Then Tempo. Felt very good starting halfway through Tempo.
R: Still no running.
W: 4x15 legs; abs.
Wednesday, July 22, 2009
Wednesday: 56 mile bike
Bike Endurance
S: Off.
B: 2:35. 56 miles.
R: Off. Hip not perfect but may try to run tomorrow.
W: Abs.
S: Off.
B: 2:35. 56 miles.
R: Off. Hip not perfect but may try to run tomorrow.
W: Abs.
Tuesday: 63 mile bike
Bike Tempo
I tried to take a quick power nap last night but landed up sleeping through the entire night. Missed evening workouts.
Taking off last week was the best thing I have done for my training. My hip is still not pefect, but feels the best it has in almost two months.
S: Off.
B: 3 hours w/Tempo. Legs opened up a little more than Monday.
R: Off.
W: Off.
I tried to take a quick power nap last night but landed up sleeping through the entire night. Missed evening workouts.
Taking off last week was the best thing I have done for my training. My hip is still not pefect, but feels the best it has in almost two months.
S: Off.
B: 3 hours w/Tempo. Legs opened up a little more than Monday.
R: Off.
W: Off.
Monday, July 20, 2009
Monday: 56 mile bike; 3000 meter swim
Bike Endurance + Masters Swimming
S: 3000 meters? I went to my first masters swim class tonight. I surprised myself with how much I have improved over the last few weeks. I am certainly not fast, but I caught and overtook some swimmers that appeared faster to me when I first started out.
The big differences between what I have been doing and tonight's class are that during the class (1) the time flies by much quicker and (2) I swim faster, but there is much more rest. Despite swimming faster though, I actually feel like I get a better workout swimming alone, but I'll try to go to masters as much as possible.
I lost track of how far the swim was, but I'm pretty sure it was at least 3000 meters. I'll count it as that.
B: The first real bike ride back after some time off always hurts for sure. Amazing how much I feel "off" when I stop biking. (I'm not sure where that saying "It's just like riding a bike" comes from!) I knew I just had to get through this ride, but it was pretty painful, especially the first 90-100 minutes. 2:40. 203w.
R: Off.
W: Abs.
Overall, I'm feeling pretty fit, motivated, and ready to take it up a notch.
S: 3000 meters? I went to my first masters swim class tonight. I surprised myself with how much I have improved over the last few weeks. I am certainly not fast, but I caught and overtook some swimmers that appeared faster to me when I first started out.
The big differences between what I have been doing and tonight's class are that during the class (1) the time flies by much quicker and (2) I swim faster, but there is much more rest. Despite swimming faster though, I actually feel like I get a better workout swimming alone, but I'll try to go to masters as much as possible.
I lost track of how far the swim was, but I'm pretty sure it was at least 3000 meters. I'll count it as that.
B: The first real bike ride back after some time off always hurts for sure. Amazing how much I feel "off" when I stop biking. (I'm not sure where that saying "It's just like riding a bike" comes from!) I knew I just had to get through this ride, but it was pretty painful, especially the first 90-100 minutes. 2:40. 203w.
R: Off.
W: Abs.
Overall, I'm feeling pretty fit, motivated, and ready to take it up a notch.
Preparation Week 6 - Summary
I had two radiologists look at my MRI (the benefit of having both my dad and brother as doctors) and neither found anything wrong with my hip, groin, back, spine, pelvic area, etc. So good news. Unfortunately, I still have some pain when I walk, but I think by not really riding (or running) last week has helped.
On Saturday, I biked easy for an hour. On Sunday I swam 3000 meters w/1 hard set of 2x100, R:10s, in 60 min. The rest of the weekend was spent hanging out with my brother and nephew.
I'm back at full-blown training today. I still may land up not running again this week, depending on how I feel, but it would be nice to get some miles in. I really can't wait to run again.
On Saturday, I biked easy for an hour. On Sunday I swam 3000 meters w/1 hard set of 2x100, R:10s, in 60 min. The rest of the weekend was spent hanging out with my brother and nephew.
I'm back at full-blown training today. I still may land up not running again this week, depending on how I feel, but it would be nice to get some miles in. I really can't wait to run again.
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