Week 5 Utah 1/2 IM Training

April 21, 2008

Last night, after arriving home from tri-camp, I typed up my weekly workouts, knowing full well that today would be a rest day. You'll see why when you see what my weekend looked like. I'm pretty fatigued from the weekend, so while I actually did consider going swimming this morning, I reminded myself that I was in the pool for 1:45 yesterday and I didn't need to swim. I'll probably do alot of stretching tonight and some work on the foam roller.

SWIM - Warm up (300), Drill set (8x25), Base Intervals (6x100), Sprint Intervals (9x25), Kick set (3x25), Cooldown (300) - Total 1825 yds.

BIKE - 9x1 m. hill climbs (1 h. 10 m.) - 1 min. hill climbs at VO2 max/speed intensity with 2 min. active recoveries; warm-up and cool down long enough to reach total time

April 22, 2008

SWIM - My swim got cut short this morning for a variety of reasons. I arrived at the pool a little late. I got through the warm up, drills, and intervals, but as I was doing my kick set, with the new TI drills I learned at camp last weekend, a couple of the ladies stopped me to ask how to do them because, "I looked like a fish." So, I showed them and then ended up doing a 50 yd cool down. I think I ended up doing 1600 yds in 31 26.

Warm up (300), Drill set (6x50), Fartlek intervals (8x100), Kick set (8x25), Cooldown (300) - Total 1900 yds.

RUN - I left work with the intention to head out for a run, but by the time I drove home, I realized how tired I was that my lower legs are still a little achy from the camp, so I decided to skip the run.

Speed intervals 11x30 sec. (50 m.) - 30 s. intervals run at speed intensity with 2 m. active recoveries; warm up and cool down long enough to reach total time

April 23, 2008

BIKE - I did this ride using a spinervals dvd and my clipless pedals. I had a little bit of numbness in my feet, so I'll have to watch that. My average HR was 135 and I burned 995 calories.

Foundation ride (1 h. 15 m.) steady ride at moderate aerobic intensity

YOGA - Yoga was tough tonight and I really struggled to get through the workout. I think I am getting stronger though. Swimming should be interesting tomorrow morning...

April 24, 2008

SWIM - Here I was all proud of myself for having a great swim, and I realized I cut it short 150 yds. Once again, I need to remind myself to LOOK at the workout before I get to the pool. However, I did feel good in the water this morning. I completed 2150 yds in 40:15 and felt great. Of course, now I'm feeling sleepy, but that's because it's 86 degrees in my office.

Warm up (250), Base intervals (1800), Cool down (250) - Total 2300 yds.

RUN - I ran out of time and energy yesterday so I skipped this run. I did buy some new running shoes and yankz laces, so I'm all ready to go for tri-season and Saturday.

Foundation Run (45 m.) - steady run at moderate aerobic intensity - Running strides (2x20s.) - 20 s. relaxed sprints at speed intensity with 40 s. active recoveries

April 25, 2008

BIKE - I struggled with this ride this morning and actually tried a variety of things to get through it. I started off by watching "Pride and Prejudice" but that wasn't working for me, so I turned on my ipod, which got me through about 28 min. Then, I decided to try a spinervals dvd which got me through an hour. By the time I got to this point, I had to get ready for work because I spent too much time fooling around trying to find a way to stay on the trainer. So, I did 1:28, my average HR was 130, and burned 1058 calories. I think I'll be on the bike tomorrow after my run.

Long bike ride (2 h. 15 m.) - long, steady ride at moderate aerobic intensity

April 26, 2008

RUN - I ran with the team this morning and ended up running 1:22. I think that we got in a little over 6 miles, maybe more. We headed east on the trail which felt great, but when we turned around, we were running smack into the wind, which was tough. My average HR was 145, so I guess I wasn't really working very hard. I burned 1207 calories.

Long run (1 h. 5 m.) - long, steady pace at moderate aerobic intensity