09 March 2008

Week 2 Pre-Training Utah 1/2 IM

March 9, 2008

Well, I was feeling ambitious this morning, so I hopped on the treadmill thinking I would get my run in. I HATE the treadmill and only made it for 31 min. However, I did get a run in and then did my 40 min. stretching dvd which felt glorious.

REST - 40 min. stretching

RUN - 31:10 min. foundation run at moderate aerobic intensity (burned 544 calories)

March 10, 2008

I went to the gym this morning to get this workout done on the stationery bike. The seat was definitely more comfortable than my skinny seat. I ended up burning 853 calories in 70 min, but I need to figure out how to get work harder/better on the bike, according to my HR.

BIKE - power intervals 7x20 s. (1 hr. 10 min.) 20 sec. intervals done in a high gear at speed intensity with 2 min. active recoveries. warm up and cool down long enough to reach total time

March 11, 2008

SWIM - I could not drag myself out of bed this morning to get to the pool, partly because I woke up 3 different times in the night and I was just tired. So, I went to the pool tonight during "open swim" which turned out to be Scout night at the pool. I did manage to get in 800 yds, which was better than nothing, but not exactly what I had in mind. Note to self...go to the pool in the morning!

SWU - 300 yd.
SDS - 8x25 yd.
SBI5 - 3x100 yd.

RUN - When I got back from the pool, I jumped on the treadmill and did 4.25 miles in 39:53 and burned 769 calories. My average HR was 171. My 30 s. intervals were completed at 8mph and 9mph. I also managed about 15 s. doing 10mph. Oh, and I found a race to run on Saturday.

Fartlek run - 8x30s. (40 min) foundation run with 30 s. bursts at VO2 max/speed intensity

March 12, 2008

I woke up this morning and hit the gym for a great ride. I did 60 min at 110rpm and ended up doing 19.25 miles. I was also able to keep my HR at 143, with some concerted effort. I focused on my HR throughout the workout, which paid off. I also worked on using my core, to mimic what it's like to ride the bike when I'm out on the road. I cut my ride short so that I could do my yoga workout this morning. I'm really enjoying my Wednesday evening yoga, so I wanted to keep that up.

BIKE - foundation ride 1 hr steady ride at moderate intensity

YOGA - 50 min. Inhale

March 13, 2008

REST - Today ended up being an unplanned rest day. My body is tired and I'm tired, so I figured it might be a good day to get some rest and then do the long hard workout tomorrow. I'm also planning on running in a 5K on Saturday so it might be good to feel refreshed or at least not as tired. My legs are also shot, so like I said, it is probably a good idea to rest.

March 14, 2008

REST - Today turned into another rest day. I was up in the night a couple of times with Simon and Sassy and my body is just achy. I'm not sure if it was the nursery work or just getting used to DST, but I'm completely wiped out. Tomorrow is the Shamrock Shuffle 5K, so I should be back on track with my training then.

March 15, 2008


RUN - I ran in the Shamrock Shuffle at a higher intensity. My race report is posted above. I think my average HR was in the high 170s.