22 March 2008

Week 1 Utah 1/2 IM Training

March 24, 2008

BIKE - I completed this ride while watching "Planet Earth." I burned 847 calories and my average HR was 131. I really need to work on this whole HR thing while cycling.

Power intervals 7x20s. (1 h. 10 m.) - 20 s. intervals done in a high gear @ speed intensity with 2 m. active recoveries; warm up and cool down long enough to reach total time

March 25, 2008

SWIM - I had a great swim this morning and finished the workout in 39 min. I really need to work on my speed, but that will come. During my drills and intervals I worked on breathing on both sides and I also worked on kicking from the hips which is definitely a workout.

Warm-up 300 yds. Drill set 8x25 yds. Base intervals 5x100 yds. Kick set 8x25 yds. Cooldown 300 yds. Total 1600 yds.

RUN - I just got back from my run and it was tough. It was a gorgeous day, but really windy. I ended up running north on the Constitution Trail with a strong crosswind out of the west. I was a little overdressed, but it was okay. My average HR was 166 and I burned 769 calories.

Fartlek 6x30 s. (41:50 m.) Foundation run with 30 s. bursts at VO2 max/speed intensity

March 26, 2008

BIKE - I just got off the bike and I think that was one of the hardest rides I've done in awhile. I'm not sure why I struggled so much, but I was ready to get off the bike after 20 min. The good news is that I stuck it out and talked myself into finishing this workout. I rode for 60 min, with an average HR of 126, and burned 670 calories. It was definitely mentally challenging, but hopefully that will pay off in August.

60 m. foundation ride at moderate aerobic intensity

YOGA - I did yoga with Sherry and Diana today. It was not as tough as last week and I was able to do my chatarungas without putting my knees down. I struggled with the balance poses, but I think I'm getting better.

March 27, 2008

SWIM - I had a good swim this morning, although I should have looked at my workout before I went to the pool. I ended up doing 5 fartlek intervals, an 8x25 kick set, so I ended up doing 1500 in 34 min.

Warm-up - 300 yds. Drill set - 8x25 yds. Fartlek intervals - 8x100 yds. (25 easy, 25 hard, 10 s. rest) Cool down - 300 yds. 1600

RUN - Well, I'm being a slacker and skipping my run today. It's raining and cold and I despise running in the rain and it will take me until Sunday to be warm after being outside in this weather. I'm tired...physically tired. I'm not sure I have the mental energy to get this run in after fighting so hard to get the trainer ride in last night. It is thundering, so at least I can acknowledge that there may be lightning. So, here's my first cancelled workout...

Foundation run (60 m.) at moderate aerobic intensity

March 28, 2008

SWIM - Apparently today is a great training day. I just did my swim in 35:12. I guess the music this morning must have carried over into my day.

Warm-up - 300 yds. Base intervals - 1200 yds. Cooldown - 300 yds. 1800

BIKE - I did my trainer ride before work this morning and while it did take me 45 m. to get out of bed, I did get up and do it. I worked hard on keeping my HR up and ended up having an average HR of 140. I listened to my ipod instead of watching a movie and it was amazing how powerful music is. I definitely need to remember that for the next ride.

Foundation ride (1 h. 45 m.) at moderate aerobic intensity

March 29, 2008

RUN - Well, I finished my 1/2 IM training with a not so great run. I ended up doing 6 miles or so in 1:02. My average HR was 164, but got up to 174 so I slowed down a bit. I burned 1144 calories. I'm just glad I made it through this first week of training.

Foundation run (55 m.) at moderate aerobic intensity

March 30, 2008


STRETCH - I completed 55 m. of "The Athlete's Guide to Yoga."