This morning was an easy swim, relatively speaking. Not many people at the pool so we just kind of made it up as we went along. After the long bike ride yesterday I was kind of tired anyway.
500 warmup
500 pull
250 free
500 10×50 on 50
500 free
500 2×150 on 3:45
500 5×100 on 1:30
Total: 3250 yards
Weight: 167
The long Sunday ride was three hours and thirty minutes! I fired up the CompuTrainer 3D software and did the Ironman Kona course for this ride. I need a break from the Lake Placid live course, after about 5 weeks of it I need a change. The first half of this ride is pretty much up hill, not very steep but kind of long steps. I did a little over 63 miles during the course of the three and a half hours. My legs felt good for the first 3 hours and I could feel them start to tire toward the end. I think my legs definitely remember the last ride as each ride once I get to the point I was at the week before my legs always start saying hey, time to end the ride!
The snow is pretty much gone, now we just need some global warming and it will be back on the streets. It was tempting with the sun out, but at three and half hours at 32 degrees didn’t sound like much fun.
Weight: 165.6
Normally I head to the Andover Y for the morning swim, but today I headed down to the Beverly Y. I knew the rest of the group was showing up at 7 so I got there and 6 and put it some yards before the rest of the group showed up. Melinda put up a workout on the board and we ended up adding another 2500 on to the 3000 I did early. Then it was out for a short run. I’ll post the Garmin activity when I get home later. Below is the swim workout.
3000 warmup
600 – 300 swim, 200 pull, 100 kick
300 – 4×75 swim/drill/kick
800 – 4x 200 Negative Splits
600 – 6×100 descending 1-3 4-6
150 – 3×50 descending
100 – 4×25 on 30
Total: 5500 yards
Weight: 166
Thursday morning means either a tempo ride or long intervals depending on what the program calls for. Today it was long intervals. Two 20 minute intervals at 98% of CP30 score. Essentially it is like doing the CP30 test for 20 minutes taking a break for 10 minutes and then continuing on for another 20 min. As you near the end of that second interval I can really feel my legs starting to burn, but I also know that I’m going to be able to finish, I just feel like I have enough. My average heart rate for the ride was 150, but for the intervals it stayed pretty steady between 160-166. Definitely a good solid workout, days like these I feel like I’m making progress toward becoming a faster cyclist. We’ll see!
Weight: 165.6
I was fortunate enough to get out for my run this morning before the rain came. I think I was a little over dressed this morning, when I started out it was 30 degrees, but by the end of the run it was closer to 40. I tried to maintain a nice even pace today and not push too hard, wanted to let my legs recover.
http://connect.garmin.com/activity/73309746
Weight: 166
Just like last week, couldn’t make it through all of the intervals. The program called for me to increase the watts to on the intervals, so I did. I managed to get through the first 3, but then had to rest twice in each of the next 3. Looking at the program it says that this first session should be done on 72 hours rest, of course I think this is designed strictly for a cyclist and not a triathlete. I wish I could get an extra day after the long endurance ride but it just doesn’t fit into the schedule that way. Sunday is the long ride and fortunately monday is a swim day so the legs do get a rest as I don’t kick much when I swim, but my legs still were feeling tired from the 3 hour ride and 15 minute run on Sunday. I tried keeping the cadence high but at 272 watts, I could only do that for so long. I’ll just keep working at it and we’ll see when the next CP30 test comes if there has been any imporovement.
Weight: 165.4
I don’t know where that hour of sleep went, but I could have used it this morning. The alarm went off and I just didn’t want to get up. I look forward to swimming, even though they can be tough workouts, I almost feel like it is a day off. My body seems to recover much better from swimming than it does biking and especially running. The following is the workout from this morning.
600 warmup
400 pull
200 kick
500 10×50 on 55
500 4×125 on 2:00
500 5×100 on 1:45
500 4×125 pull on 2:00
500 5×100 on 1:45,1:30,1:45,1:30,1:45
Total: 3700 yards
Weight: 166
Today was the long endurance ride and it seemed to take forever! I realized early on that it wasn’t going to be a good ride, you can just feel it in your legs. I really need to drink more water after yesterdays 10 mile run, it makes a huge difference. Once you get dehydrated it is very difficult to recover, I drank 3 water bottles during the ride but still ended up weighing 4lbs less than yesterday. I’m trying to lose weight, but not all in one day!!!! I’ll be sure to drink more next saturday after my run to be better prepared for the long ride. I was supposed to do 3 hours 15 minutes but ended up just doing 3 hours followed by a 2 mile run. I actually felt ok during the run, even though it was pretty short.
Weight: 163.4
Along with training for the Ironman I have a half-marathon coming up in a couple of weeks. Since I have only been running once a week, I thought it about time to start upping the mileage. So this afternoon I went out for a 10 mile run, well, almost 10 miles. The first couple of miles were a little rough, but then I kind of got in a groove. From mile 4 on I was able to keep the pace under 8 min miles and I was pretty happy about that for as little running as I have been doing. If I can get out for 10 the next couple of weekends with a long run on wednesday I should be in good shape for the half-marathon. Once the warmer weather comes and I can get out in the morning to swim I will be able to run after the swim and up the running time even more.
http://connect.garmin.com/activity/72589901
Weight: 167.4
Some days you just need to take it easy. After two hard rides on the CompuTrainer on tuesday and thursday my body was feeling beat up, not to mention running outside again. The road definitely beats your legs up more than a treadmill does. The overall yardage of the swim was still pretty good at 3500 yards, but I paced myself a little different. Usually I swim hard and have longer rest periods but today I decided to swim at an easier pace and just rest less in between sets.
600 warmup
400 pull
300 kick
600 200×1, 100×2, 50×4 1:30 pace
600 200×1, 200×2, 50×4 1:40 pace
600 200×1, 200×2, 50×4 1:45 pace
400 cooldown
Total: 3500 yards
Weight: 167.5