Week 14 Utah 1/2 IM Training

The goals this week are to dig deep in the tough lactate interval session on the bike, swim, and run. This might be an interesting week with training since I've been out of my groove with the training the past 3 weeks. The good news is that I'm feeling ready to go, so hopefully it will be a good week trainingwise.

June 23, 2008

BIKE - I just finished this workout and it's 10:30pm. We got home from Lagoon (an amusement park) at 8:30pm and by the time I got the bike set up on the trainer on the deck outside, it was 9pm. This was a tough workout for me, but I got through it. Have I mentioned how much I like my new saddle? I burned 1348 calories and my average HR was 148.

Lactate intervals 7x3 min. (1 h. 30 m.) - 3 min. intervals at VO2 max intensity with 3 min. active recoveries; warm up and cooldown long enough to reach total time.

June 24, 2008

RUN - I did not get this workout done last night, but I'm hoping to fit it in either today (Wed) or later in the week.

Lactate intervals 4x3 min. (44 min.) - 3 min. intervals run at VO2 max intensity with active recoveries with 3 min. active recoveries; warmup and cooldown long enough to reach total time.

June 25, 2008

SWIM - I made it to the pool this morning for the first time in a couple of weeks. It was definitely hard to wake up this morning, but I did it and made it to the pool. I ended up cutting the workout short (100 yds cooldown and 50 yds kicking) because it was time for water aerobics to start. I finished 2250 yds in 55:58 and I did all 6 lactate intervals. I hate lactate intervals, but I'm thinking they may pay off.

Warmup (300), Drill set (8x25), Base intervals (8x100), lactate intervals (6x100, 1 min. rest), Kick set (8x25), Cooldown (300) - Total 2400 yds.

BIKE - I got this workout done today after work. I thought about taking my bike out, but it was over 90 degrees and it was high traffic time, so I decided to stick with the trainer, which was probably a bad idea. The first 30 minutes flew by, but the next hour was torture. I actually had to talk myself into staying on the bike and the only thing that was working was reminding myself that I have a 1/2 IM in 6 weeks and that I need to be able to stay on the bike for 3+ (hopefully just 3) hours. My average HR was 136 (yes, I wasn't motivated) and I burned 1558 calories. This was definitely a small victory for me, both mentally and physically.

Foundation ride (2 h.) - Steady ride at moderate aerobic intensity

June 26, 2008

SWIM - I missed this workout. I wish that the pool was open later than 6:30am.

Warmup (300), Drill set (8x25), Threshold intervals (4x300, 45 sec. rest), Sprint intervals (6x50, 20 sec. rest), Kick set (8x25), Cooldown (300) - Total 2500 yds.

RUN - I was talking myself into going for this run and when I ran upstairs to check on something, I realized that my legs were completely done because I couldn't even get up to the top.

Foundation run (1 h.) + Strides (6x20 sec.)

June 27, 2008

SWIM - I slept through my alarm this morning and missed my swim. Apparently I'm still tired from my week of traveling. I hope that I can get over this tiredness.

Warmup (200), Base intervals (2400), Cooldown (200) - Total 2800 yds.

BIKE - I ended up skipping this workout because by the time I got time to do it, it was evening and I was planning on the brick early in the morning.

Long ride (2 h. 30 min.) - Long steady ride at moderate aerobic intensity

June 28, 2008

BRICK - Well, after about 3 hours of sleep, I was definitely in no shape to do this workout. I thought I might try in the evening, but after a 3 mile steep hike and running through the sprinklers with John, I still wasn't feeling it.

Bike (1 h. 45 m.)/Run (45 m.)

June 29, 2008

REST, STRETCH, CORE - I thought about trying the brick workout this morning and actually got everything ready to go, but after 30 minutes of spinning on the bike, I was struggling. The good news is that my legs feel much much better after spinning them out. The bad news is that I missed alot of workouts this week.