Today I got an early start after taking my little ones to school. I'm glad I did because about an hour after I finished my bike it started raining and I'm not sure if it's stopped since. I rode near my house and did 45 minutes covering 14 miles. I rode with my heart rate monitor and kept my HR below the magic 140 bpm. Average speed was 19.2 mph.
This evening I was able to do a short swim. I went to the fleet rec center 50m pool for some cruising. Here is what I did. Warmup 300m free, 200m kick, 100m free, 200m kick then, 300m pull (30s RI), 3x100m (15s RI), 300m free, cooldown 100m free, done. I only did 1800 meters and I checked my heart rate after every event. Of course I had to check it the old fashion way. Anyway it was right around 135 to 140 after each event. That is just where I want it so I'm thinking I'm on the right track. I'll know more for sure in January. I really hate waiting!!
Have a good day!
Wednesday, September 29, 2010
Tuesday, September 28, 2010
Brick day
Today I did my weekly brick workout. But before I get to that I should let you know that I've decided to check out www.markallenonline.com for some coaching. Just in case you don't know coach Mark is a six time Ironman world champion. Yes he won the Hawaii ironman six times! Anyway, I'm going to give his off season training plan a go for a few weeks and see how I like it. One thing that I have been reading about is the importance of using your heart rate as a measure of power. My magic number seems to be 140 bpm so for the next few months I'll be working out without going higher than 140 bpm to build a strong aerobic engine. The idea is that I'll get faster over time using the same HR. We'll see how it works.
So back to today's workout. I did a short bike followed by a short run. I'm racing this weekend so I didn't want to go that far. However, I did use a heart rate monitor for today's workout. I did 15 miles in 46 minutes and never let my heart rate get above 140 bpm for more than a few seconds. I'm not sure how that effected my bike but I'll keep track of my times and speeds while never getting my HR above 140 bpm. When I got off the bike and started my run I actually had to pick up the pace at first to get my HR up to 140 bpm. I did the 4.1 mile run in 31 minutes and my average HR was 139 bpm. That is a 7:33 minute mile. When I finished I felt great so maybe there really is something to HR training.
Have a good day!
So back to today's workout. I did a short bike followed by a short run. I'm racing this weekend so I didn't want to go that far. However, I did use a heart rate monitor for today's workout. I did 15 miles in 46 minutes and never let my heart rate get above 140 bpm for more than a few seconds. I'm not sure how that effected my bike but I'll keep track of my times and speeds while never getting my HR above 140 bpm. When I got off the bike and started my run I actually had to pick up the pace at first to get my HR up to 140 bpm. I did the 4.1 mile run in 31 minutes and my average HR was 139 bpm. That is a 7:33 minute mile. When I finished I felt great so maybe there really is something to HR training.
Have a good day!
Monday, September 27, 2010
Run - Crossfit - Swim
Today was a busy workout day. When I got to work today I had no plans of running since I just wanted to do crossfit and swim. But when a friend at work offered me a chance to run I just couldn't say no. I didn't have my running shoes but I did have my Teva sandals. Not the kind with two straps but the ones that look like regular shoes with a bunch of holes in them. My friend was running 7 miles but I really didn't need or want to go that far. So I turned around after 2 miles. Once on my own I did what I always do, I picked up the pace. I ended up running 4.1 miles in 31 minutes, which is around 7:30 per mile. The sandals were great and very comfy too.
When I finished the run I went to the our crossfit gym at work and did today's workout. Only I did the "light" version, basically I did half of the workout. Here is what I did: 5 rounds of 135 lb deadlift, 10 reps; pushups, 15 reps. I'm sure I'll feel that in my lower back tomorrow.
I then headed home around 4pm to meet up with some friends at chick's beach for an open water swim. However, no body showed up but me and I really didn't want to do an open water swim without somebody watching out for me. So I headed to the local rec center and ended up doing 2500 meters. Here is the workout: warmup 400m free then 4x400m (20s RI), 16x25m (20s RI, odds fast for 12.5m/easy for 12.5m, evens fast), 100m cooldown. Total time was 41:47, which is 1:40 per 100m. If I haven't said it enough I'm really starting to enjoy swimming.
Have a good day!
When I finished the run I went to the our crossfit gym at work and did today's workout. Only I did the "light" version, basically I did half of the workout. Here is what I did: 5 rounds of 135 lb deadlift, 10 reps; pushups, 15 reps. I'm sure I'll feel that in my lower back tomorrow.
I then headed home around 4pm to meet up with some friends at chick's beach for an open water swim. However, no body showed up but me and I really didn't want to do an open water swim without somebody watching out for me. So I headed to the local rec center and ended up doing 2500 meters. Here is the workout: warmup 400m free then 4x400m (20s RI), 16x25m (20s RI, odds fast for 12.5m/easy for 12.5m, evens fast), 100m cooldown. Total time was 41:47, which is 1:40 per 100m. If I haven't said it enough I'm really starting to enjoy swimming.
Have a good day!
Friday, September 24, 2010
Thursday/Friday
OK where did I leave off? Oh yes, I was swimming on Thursday. I had plans to ride and swim but I only got around to swimming. The good thing is I had a great session in the pool. I only swam 2100 meters but I did it in 31:29. That my friends is an average of 1:30 per 100 meters. I'm thinking that all my technique swimming is starting to pay off. In contrast my Ironman swim time was 1:46 per 100 meter. I'm going to keep working on my swimming throughout the fall, winter and spring.
Today I did a very short slow run. I just wanted to get out and cruise along at 8 minute pace and that is just what I did. I only ran 4.3 miles but it was nice and my body is happy about it. I'm going to take it easy for the weekend and start again on Monday. I've decided that I'm going to probably only do one workout per day through the "off season". We'll see how that goes.
See you Monday!
Today I did a very short slow run. I just wanted to get out and cruise along at 8 minute pace and that is just what I did. I only ran 4.3 miles but it was nice and my body is happy about it. I'm going to take it easy for the weekend and start again on Monday. I've decided that I'm going to probably only do one workout per day through the "off season". We'll see how that goes.
See you Monday!
Wednesday, September 22, 2010
Swim/Bike
Hello friends,
Today was a good day! I got lots of work done and I found time to swim and bike. I started with the swim this morning just before lunch. I swam a 300m free warmup then, 4x200m free, 600m pull, 16x25m fast free, 200m free cooldown. The total time was 38:18 which comes out to 1:40 per 100m. I'm working on my breathing while I swim. I will not allow myself to breath on one side only. If I can't bilateral breath then I slow down so that I can. I'm hoping that working on my breathing technique, swim technique and endurance I'll come out the other end a much better swimmer.
Before I headed home from work I took sometime for a bike ride. I rode 19.81 miles in 59:11. The wind was blowing pretty good today and it seemed to be coming from every direction. Which made me feel like I had a head wind all day. I have been told that since we ride on flat terrain the wind should be consider a hill workout. Well I can tell you I'd much rather be riding up hills than into a head wind, with hills you eventually reach the top.
Have a good day!
Today was a good day! I got lots of work done and I found time to swim and bike. I started with the swim this morning just before lunch. I swam a 300m free warmup then, 4x200m free, 600m pull, 16x25m fast free, 200m free cooldown. The total time was 38:18 which comes out to 1:40 per 100m. I'm working on my breathing while I swim. I will not allow myself to breath on one side only. If I can't bilateral breath then I slow down so that I can. I'm hoping that working on my breathing technique, swim technique and endurance I'll come out the other end a much better swimmer.
Before I headed home from work I took sometime for a bike ride. I rode 19.81 miles in 59:11. The wind was blowing pretty good today and it seemed to be coming from every direction. Which made me feel like I had a head wind all day. I have been told that since we ride on flat terrain the wind should be consider a hill workout. Well I can tell you I'd much rather be riding up hills than into a head wind, with hills you eventually reach the top.
Have a good day!
Tuesday, September 21, 2010
Monday/Tuesday
Hello Friends,
Well I survived my weekend and had a great time in the process. We went hiking, visited historical sites, got a personal tour of VMI and finished off with an afternoon at the D-Day memorial in Bedford, VA. It was a great weekend!!
On Monday I found some time to get my swim on in the am hours. Once I found a rec center with an open pool I was able to complete the following workout. Warmup 600m free then, 200m free (30s RI), 3x100m Free (15s RI), 200m free (30s RI), 3x100m free (1 min RI), 12x50m free (15s RI/Odd easy/even fast), cooldown 200m back/free. Total distance was 2400m in a time of 39:58. That is right at 1:40 per 100m which is about 8 seconds per 100m faster than my ironman time. My goal is to continue improving in the swim. I then spent the day flying and working. When I got home, I was planning to do a 1 hour run but traffic and the setting sun were working against me. So I did the best I could and managed to run 41:13 covering 5.31 miles.
Today I did my normal Tuesday brick. I started off on the bike by taking it easy for the first 30 minutes before picking up the pace. I finished the 18 miles in 1:01:08. Nothing special, just a good day on the bike. I then took off for a 30 minute run. I decided to run with my heart rate monitor to see how my ticker is working. I used the old 220 minus your age to get my max heart rate and then ran at 80% of that which is about 136 bpm for me. Surprisingly at 136 bpm I run a 7:55 mile. Amazing!! I ended up doing just over 30 minutes and covered 3.88 miles. Perhaps I'll give this heart rate training a chance to see what happens!
Have a great day!
Well I survived my weekend and had a great time in the process. We went hiking, visited historical sites, got a personal tour of VMI and finished off with an afternoon at the D-Day memorial in Bedford, VA. It was a great weekend!!
On Monday I found some time to get my swim on in the am hours. Once I found a rec center with an open pool I was able to complete the following workout. Warmup 600m free then, 200m free (30s RI), 3x100m Free (15s RI), 200m free (30s RI), 3x100m free (1 min RI), 12x50m free (15s RI/Odd easy/even fast), cooldown 200m back/free. Total distance was 2400m in a time of 39:58. That is right at 1:40 per 100m which is about 8 seconds per 100m faster than my ironman time. My goal is to continue improving in the swim. I then spent the day flying and working. When I got home, I was planning to do a 1 hour run but traffic and the setting sun were working against me. So I did the best I could and managed to run 41:13 covering 5.31 miles.
Today I did my normal Tuesday brick. I started off on the bike by taking it easy for the first 30 minutes before picking up the pace. I finished the 18 miles in 1:01:08. Nothing special, just a good day on the bike. I then took off for a 30 minute run. I decided to run with my heart rate monitor to see how my ticker is working. I used the old 220 minus your age to get my max heart rate and then ran at 80% of that which is about 136 bpm for me. Surprisingly at 136 bpm I run a 7:55 mile. Amazing!! I ended up doing just over 30 minutes and covered 3.88 miles. Perhaps I'll give this heart rate training a chance to see what happens!
Have a great day!
Friday, September 17, 2010
Today I got to ride on my new (to me) wheels. I got them on eBay and they are a few years old but there in good shape. I did a 20 mile ride with Fat Frogs and the wheels performed as advertised by Zipp. I rode with a group and we covered the 20 miles in 1 hour. I then headed for the pool and did 1600 meters of drills and swimming. Total time was 26:55 for the 1600 meter swim.
I then picked up Lisa and we headed for Skyline drive in western Virginia for some hiking and sightseeing. The trees are starting to change color and look awesome. When we stopped to go hiking we only went about 10 minutes before we came face to face with a black bear on the trail. He looked at us like we were in his way. After about 2 minutes he finally turned and head back down the trail. As he turned to go I'm pretty sure I heard him say "really, can't y'all hike someplace else"?
Have a good weekend!
I then picked up Lisa and we headed for Skyline drive in western Virginia for some hiking and sightseeing. The trees are starting to change color and look awesome. When we stopped to go hiking we only went about 10 minutes before we came face to face with a black bear on the trail. He looked at us like we were in his way. After about 2 minutes he finally turned and head back down the trail. As he turned to go I'm pretty sure I heard him say "really, can't y'all hike someplace else"?
Have a good weekend!
Subscribe to:
Posts (Atom)
Posts
