Pretty good swim this morning, but more importantly we are getting closer to getting back in the pond. George stopped by with the official horse thermometer and took a reading of 48 degrees. I’m thinking maybe 6 or 7 more degrees and we’ll be good to go!
500 warmup
500 pull
300 drill
200 free
400 4×100 – free,back, breast, free
200 free
400 8×50 – free on 45
200 free
400 16×25 – free, stroke on 25
Total: 3100 yards
Weight: 164
Tomorrow is the first long ride outside and I needed to make sure that everything was in working order and it is quite nice out today. Hopefully tomorrow will be just as nice. Went for a short 10 mile ride and it was good to get out and actually ride on the road. The new Power Meter, Crank and Cassette all worked great. The deraileurs all seemed to be shifting right on the money as well. Hopefully if all goes well, tomorrow will be more of the same.
http://connect.garmin.com/activity/78080388
Weight: 164.4
Just another Friday morning swim at the Andover Y. Lots of talk about when the pond will be warm enough to swim. I know I’m looking forward to it!
500 warmup
500 pull
500 4×125 – IMO
300 4×75 – free, back, breast
400 4×100 – free, back, breast, free
800 4×200 – pull
400 16×25 – free
300 cooldown
Total: 3700
Weight: 165
After a nice relaxing active recovery week last week it is back to killing my legs with short hard intervals. The next 4 weeks training has been set with the results of the CP30 test I did Saturday morning. This first session is supposed to be at 108% effort of the CP30 score, but because my legs are still sore from the half-marathon on Sunday so I setup the workout to 104%. There were 6 intervals of 6 minutes each with a 3 minute rest in between. The first one always seems so easy, after that they all seem to be the longest 6 minutes of my life. Definitely a killer workout.
Weight: 166
Forgot to set the alarm for this morning, so I woke up and it was already 5:20. At that point I’m usually just getting ready to hit the water. Instead of showing up late and having to kill myself to keep up without a warmup I decided to go to the Danvers Y for a bit of an easier swim. My legs are feeling pretty sore this morning from the Half-Marathon yesterday. I felt fine yesterday after the race, but can definitely feel it this morning, must have been all those hills yesterdady.
I jumped in the pool and started out easy but quickly picked up speed because I felt pretty good in the water. I ended up doing 2000 yards in 30 minutes, pretty good pace. Not the normal distance or time spent in the pool, but better than nothing when you forget to set the alarm!
Weight: 165.5
This morning was a pretty easy swim, most showed up late so I had about 1500 yards in before we actually started the workout. Jan was in the pool today so there was no messing around once the workout actually started.
500 – warmup
500 – pull
500 – swim,pull
1000 – 2 x 200 (pull), 3 x 100, 4 x 75 (kick)
1000 – 2 x 200 (free,stroke), 3 x 100, 4 x 75
Total: 3500 yards
My weight has been slowly dropping, still have a ways to go before I’m where I want to be though. I saw a quote the other day that I thought was pretty funny, but seems true.
“The trick is to keep losing weight until your friends and family ask if you’ve been sick. Then you know you’re within 10 lbs. If they start whispering to each other, wondering if you’ve got cancer or aids, you’re within 5lbs. When they actually do an intervention, you’re at race weight.” – Slowman
I thought it was pretty funny, because usually at some point as a train people start asking me “You’re not going to lose any more weight are you?” I guess that means I have been within 10 lbs of race weight.
Weight: 166.5
Went out on the usual Wednesday morning run with Julie. We have been doing 7 miles for the past couple of weeks now. Usually do about and 8:15 pace. At mile 2 there is a pretty good hill and I usually push up it pretty hard and then slowly jog while Julie catches up on the downhill. Well, today I got to the bottom of the hill and look back and Julie is WAY FAR BACK!!!! What is up with that? I guess maybe her legs are still tired from the 20 miler she did on saturday.
That was the last run before the half-marathon this Sunday. I should be ok, I’m thinking I will do between 8 and 8:15 pace for the half. Of course, that depends on the weather and conditions, there are predictions of snow coming in for Friday and part of the half-marathon is on a dirt road. That could get pretty ugly if it is a lot of rain/snow.
http://connect.garmin.com/activity/76132044
Weight: 165.5
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
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