This week is an Active Recovery week for the bike performance improvement program. I’ve been kind of looking forward to it. So today was a 45 minute ride at no more than 60% of my CP30 or threshold power. So, yeah, it was pretty easy! My heart rate average was 120 for the ride. Looking forward to a similar ride on thursday morning. The idea behind the easy week is the testing that is to come on the weekend, need to have fresh legs for that.
Weight: 167
Had a good swim this morning. Short fast intervals again. although the first 500 seemed to be just one long set! I barely had any rest at all on that one, but after that I was fine.
For the first 3 months of the year I’ve done 84,750 or 48 miles swimming twice a week. That’s a pretty good start to the year, considering that I’ve only done more than that in a 3 month period twice before and that was training for the Kingdom swim.
500 warmup
800 pull
500 – 5×100 on 1:30
500 – 4×125 pull
750 – 10×75
500 – 10×50 on 1 – fast down easy back
Total: 3550
Weight: 165
Today was another long endurance on the CompuTrainer. Again at the 3 hour mark my legs started to feel tired. Last week when it happened I thought it might be nutrition, but I seems to be taking in plenty of calories. This week though, I tried doubling up the Perpetuem in 2 of the bottles and just plain water in 2 of the bottles. I went through all 4 bottles in 3 hours and refilled one with water at the 3 hour mark. I would have thought that was plenty of fluids, but I weight myself after the ride and I was down 2lbs. My conclusion is that riding inside I’m warmer and not getting the cooling affect of the wind that you get outside so I’m sweating more. Next long ride I will try to consume more water per hour.
This coming week is a recovery week on the bike program and it couldn’t come at a better time. This weekend is the Great Bay half-marathon so it would be good to save my legs a little bit. The bad part is that saturday morning I will be having to do the Critical Power test. I’m not really too worried about my time at the Great Bay, it probably won’t be as fast as last year, should be under 1:50 though.
Weight: 163.2
Did a short run with Julie today to help her finish up her 20 mile training run for the Boston Marathon. We held a 8:40 pace for the 6.5 miles, not bad for her considering she had already done 13.5.
http://connect.garmin.com/activity/75154227
Weight: 165.6
I enjoyed the swim workout today, everything was pretty short distance. So even though I’m working hard it is only for a short period of time and then I get to rest 🙂 I was pretty beat after the 75, 50 and 25s though so 200 pull was more of a cool down for me.
500 warmup
500 pull
500 free
750 – 10 x 75 on 1:15
500 – 10 x 50 on 1:00 (fast down easy back)
250 – 10 x 25 on 30 (sprint)
600 – 3 x 200 pull
Total: 3600 yards
Weight: 166
This morning was another good Session 2 workout. My heart rate slowly made it’s way up to just below 160 for the first 20 minute interval and was pretty much at 160 for the entire second interval. My legs felt pretty good this morning starting out. I noticed that if I make an effort to get my cadence up high right away it is easier to maintain rather than starting out at a lower cadence during the warmup and then trying to rasise it. My average cadence for the ride was 92 and that felt comfortable.
Weight: 166.4
Out for a run this morning with Julie. We pretty much ran the entire 7 mile loop at Julie’s pace. There is a hill on the loop just as we start mile 3 and I pushed it there and she dropped back a bit, but caught back up on the downhill. This was a pretty easy run, heart rate stayed below 150 for the most part except for the few little hills. My wednesday morning run is going to have to start early though so I can get a couple more miles in next week.
It’s time to start adding on some more running or rather longer runs to the plan. Last week was a total of 11 hours training, not bad, but only about 1 hour and 45 minutes of it was running.
http://connect.garmin.com/activity/74640180
Weight: 167
It’s tuesday again, and that means more intervals on the CompuTrainer. Not just intervals, but short high intensity intervals that suck the life out of you. I did ok until that last interval, I just didn’t have anything left in my legs at that point. The beginning of the workout felt pretty good, each interval I could see my heart rate climbing and the second to last it really got up there, but I made it through. Then the last interval, not sure if I just wasn’t mentally ready or my legs were just done. It is about an hour into the ride so I just may have had nothing left. It was better than last week where I only made it to through 3 intervals before my legs had nothing.
Weight: 167.8
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