Okay, this is the first week of my 24 week training plan for racing Boise 70.3.
Sun.
Workout 1
Rode the trainer for 90 minutes. Stayed (hopefully) in zones 1-3. I did some single leg spinning and then rode through the gears so I was in a hard gear for a few minutes. I would then give myself a long recovery in an easy gear. My heartrate wasn't very high compared to Sat. when we skied up Sourdough. I will figure out how to upload my heart rate info to this blog.
Workout 2
Swim
200 swim
200 pull
200 kick
200 pull
Set 1
8x100 at around 75%
100 EZ non free
Set 2
4x200 a little slower
100 EZ non free
Set 3
2x400 Descend 1-4
100 EZ for cool down
Total distance 3500
Time ~1.5 hrs
Monday
Run
45 minutes on the treadmill. Mostly easy with a few added inclines
Weights
Upped the weights from one set of 12-15 to two sets of 12-15. Skipped triceps and calves because I was running out of time.
Am following Mark Allen's program of 12 different exercises. Usually alternate from arms to legs.
Total time 1:30
Tuesday
swim
100 free
100 pull
100 kick
100 free
4x50 start in middle of pool and practice flip turns
1000 yard timed test -18:51:37
300- 100 breath every 3,5, 7
100 kick
2000yards, 1 hour
ski
went to Bridger Creek golf course with Jenny and Erik after work. The weather was cold and it took me about 30 minutes just to warm up. Ended up skiing for about an hour.
Wed
Going up to Kalispell tonight after work. So rode the trainer this morning for an 1:15. Worked in zones 1-3. Have a hard time getting my heart rate above 150. Why is the average on skis 170? Hmm.
total time this week so far 8.5. Am going to tile Erik's Dad's house, so won't be training as hard over the next few days. But I can do at least 4 hours.
Thursday
Went on a nice long run up in Kalispell on the farm roads around the Horn property. It was a great day for a run. A little cold for biking and bad snow for skiing.
Distance 8-9 miles
Time 1:35
Friday and Sat.
Didn't do anything these days. Worked on the house and got things ready to tile. On Sat. I tiled two walls of the bathroom and was completely burnt. The tile looks pretty good despite my first attempt. I think our design was pretty cool too.
Sun.
Finished up the final wall the bathroom. Erik still has to do the floor and the bathroom floor. We wanted to leave around 2pm and didn't get done with the wall until 3pm. Had to go on a ride though. Rode the same loop I ran on Thursday. Rode the fixie and really thought about force going up all the rolling hills. Haas and Ryan went. In general good ride. My quads hurt today.
Time 50 minutes
Goal time this week 12.5
Actual time 11.5
12/28/2009
12/23/2009
Christmas Week
Somehow over the course of the last couple of weeks I have gained five pounds!! So this week I was really trying to be good and eat well and get in lots of base training. The week didn't start out good. Monday I went to the pool and it was a frigid 69 degrees. My toes didn't even like that. So I lifted instead and was planning on going on a ski to celebrate the solstice, however, the skiing was terrible. It has been 45 degrees all day and the trail was frozen as hard as a rock. We only made it to the outhouse at Bozeman Creek. What a bust of a day. Tuesday was good. I rode the trainer trying to stay mostly in zone 2 for 2hours and 20 minutes. My neck hurts from riding in the aero position and trying to watch TV. The next couple of days are going to be tough, trying to make dessert. I don't even like dessert. For Christmas day and appetizers and quiche for Christmas eve and brunch. Hopefully the pool is warm today. Cross your fingers. Somebody suggested I practice in my wetsuit. Thats a good idea.
12/14/2009
12-14-09
It has been a busy past few weeks. Erik and I managed to race in Helena, Polson and even go to Portland for the USGP race there. We ended up having a successful cyclocross season even though we were gone for the whole month of October. We have really been enjoying racing cyclocross and I think next year we will focus hard on the season and end our year at Nationals.
This past week and next I am trying to just hang out and enjoy the Christmas season. The first week of January I will start a 24 week training plan to get ready for Boise 70.3 in June and then Lake Stevens in August. I was going to do 3 70.3s but I think I will do some more extensive running in July and then really focus on cyclocross in the fall. It looks to be a fun, fun year!!!!
I would like to fit a trip with Jaimee and Louise in there. Or at least go to Virginia and see Jaimee. Or maybe Montreal to see Louise. Also, a trip to Puerta Vallarta to see my dad would be nice. So much to do and so little vacation time. Sigh.
This weeks mellow training is going to consist of swimming, lifting (the AA phase), doing some skiing, and hopefully some yoga. Add in there Christmas shopping, gift wrapping, and holiday parties and the week is already full.
This past week and next I am trying to just hang out and enjoy the Christmas season. The first week of January I will start a 24 week training plan to get ready for Boise 70.3 in June and then Lake Stevens in August. I was going to do 3 70.3s but I think I will do some more extensive running in July and then really focus on cyclocross in the fall. It looks to be a fun, fun year!!!!
I would like to fit a trip with Jaimee and Louise in there. Or at least go to Virginia and see Jaimee. Or maybe Montreal to see Louise. Also, a trip to Puerta Vallarta to see my dad would be nice. So much to do and so little vacation time. Sigh.
This weeks mellow training is going to consist of swimming, lifting (the AA phase), doing some skiing, and hopefully some yoga. Add in there Christmas shopping, gift wrapping, and holiday parties and the week is already full.
11/20/2009
Week of 11-15
I have been really bad about keeping up on this. After Portland when I really need to get a plan for next season I think I will be better. I will have a weekly schedule with hours etc. So my goal is to decide where to race and when in early December!!!
This was what I did this week.
Monday
I went to to gym early and lifted for about 3o minutes. I was focusing on the routine in my training bible book and skipping some of the leg stuff. I don't want to be too sore yet for bike racing. Then I went to the pool for Masters swim. Kendal, if you are reading this I can't remember the exact workout.
Warm up
300 swim
200 pull
100 kick
Main Set
400 breath every 5
4x50 all out on 2:00
300 breath every 5
3x50 all out on 2:00
200 breath every 7
2x50 all out on 2:00
100 breath every 9
1x50 all out
Cool down
Tuesday
I rode my bike for an hour at lunch. Was going to do a 5 min. blowout and some more hard efforts but made the wrong choice of roads and ended up sliding out on the ice and whacking my head. I finished the workout going up Cottonwood doing 1 minute tempo and 10 second bursts. I didn't feel very good for this workout and think it was related to my head.
Went to gym and ran on treadmill after work. Warmed up for 20 mintes then did 30 seconds hard on an incline with short little steps to mimic cyclocross and 30 seconds off. I did 9 of these. Then a 10-15 minute cool down.
Wed.
Got a massage and my next was really starting to bother me. Tried to swim and only got throught the warm up. I ended up hot and colding in the sauna and shower for an hour. Not feeling well though.
Thursday
My birthday!!!! Had a great day. Lunch with mom, dad, Jenny, and Sharon. Went home at 5 and rode the trainer for 1:30. Did a tempo ride alternating between a heavy gear and a lighter gear with a higher cadence. Finished with a 10 minute and then 5 minute 15 sec on and 15 sec off interval session. I didn't want to do to much to hurt my legs for Sat. but I want to keep increasing my fitness for Portland. Next week will have to be a hard week. Then I will take it easy the week following that. Note to self. Bring trainer to Kalispell for Thanksgiving. Had a wonderful evening with my friends at Ferraros drinking wine. I have such great friends. Thank you, all of you, for your warm wishes and wonderful gifts.
Friday
Driving to Polson today with Jenny for race tomorrow. It is quite a drive and we don't want to get in too late so I am just going to rest today. I will do a few hard efforts on my way home to keep my legs fresh.
This was what I did this week.
Monday
I went to to gym early and lifted for about 3o minutes. I was focusing on the routine in my training bible book and skipping some of the leg stuff. I don't want to be too sore yet for bike racing. Then I went to the pool for Masters swim. Kendal, if you are reading this I can't remember the exact workout.
Warm up
300 swim
200 pull
100 kick
Main Set
400 breath every 5
4x50 all out on 2:00
300 breath every 5
3x50 all out on 2:00
200 breath every 7
2x50 all out on 2:00
100 breath every 9
1x50 all out
Cool down
Tuesday
I rode my bike for an hour at lunch. Was going to do a 5 min. blowout and some more hard efforts but made the wrong choice of roads and ended up sliding out on the ice and whacking my head. I finished the workout going up Cottonwood doing 1 minute tempo and 10 second bursts. I didn't feel very good for this workout and think it was related to my head.
Went to gym and ran on treadmill after work. Warmed up for 20 mintes then did 30 seconds hard on an incline with short little steps to mimic cyclocross and 30 seconds off. I did 9 of these. Then a 10-15 minute cool down.
Wed.
Got a massage and my next was really starting to bother me. Tried to swim and only got throught the warm up. I ended up hot and colding in the sauna and shower for an hour. Not feeling well though.
Thursday
My birthday!!!! Had a great day. Lunch with mom, dad, Jenny, and Sharon. Went home at 5 and rode the trainer for 1:30. Did a tempo ride alternating between a heavy gear and a lighter gear with a higher cadence. Finished with a 10 minute and then 5 minute 15 sec on and 15 sec off interval session. I didn't want to do to much to hurt my legs for Sat. but I want to keep increasing my fitness for Portland. Next week will have to be a hard week. Then I will take it easy the week following that. Note to self. Bring trainer to Kalispell for Thanksgiving. Had a wonderful evening with my friends at Ferraros drinking wine. I have such great friends. Thank you, all of you, for your warm wishes and wonderful gifts.
Friday
Driving to Polson today with Jenny for race tomorrow. It is quite a drive and we don't want to get in too late so I am just going to rest today. I will do a few hard efforts on my way home to keep my legs fresh.
11/12/2009
11-12-09
I met Jenny, Lisa, and John at the park where we practiced barriers for a little while. I didn't feel too motivated to keep jumping over those things, so that didn't last too long. Then Jenny and I went and did a workout.
Warm up- 10 minutes
30 minutes of tempo bursts (1 minute at tempo, 10 seconds faster)
We rode up Sourdough Rd. and ended up out by Hyalite Canyon.
We rode Fallon to Stucky and then home.
Total time ~ 1:30
Master's swim
The swim was cut to 1 hr tonight because of Veterans Day and the gym closing
Warm up
300 swim
300 50kick/50swim
Main Set
300 swim 4x100 choice
300 pull 3x100 choices
300 swim 2x100 choice
300 pull 1x100 choice
There was more but I never got to the the second and last pull. I decided tonight to finally start to learn how to flip turn. I spent a lot of time stopping at the wall and evaluating how far away I needed to be from it and then being too far away and getting no push off.
Total distance- 2400
Warm up- 10 minutes
30 minutes of tempo bursts (1 minute at tempo, 10 seconds faster)
We rode up Sourdough Rd. and ended up out by Hyalite Canyon.
We rode Fallon to Stucky and then home.
Total time ~ 1:30
Master's swim
The swim was cut to 1 hr tonight because of Veterans Day and the gym closing
Warm up
300 swim
300 50kick/50swim
Main Set
300 swim 4x100 choice
300 pull 3x100 choices
300 swim 2x100 choice
300 pull 1x100 choice
There was more but I never got to the the second and last pull. I decided tonight to finally start to learn how to flip turn. I spent a lot of time stopping at the wall and evaluating how far away I needed to be from it and then being too far away and getting no push off.
Total distance- 2400
11/09/2009
11-07-09
Today was a great cyclocross workout with Lisa and John. I really wanted to get some hight intensity work in and ride for a long time. We did both.
1-5 minute blowout
1- 30 sec. start, 90 sec. at threshold, 3 min. 15 sec on 15 sec off.
2-10 min. 15 on 15 0ff
10 hills 5 running, 5 riding
1:30 of tempo riding
Thanks guys.
I think they convinced me to go to Portland for the cyclocross race. It is going to be a blast.
1-5 minute blowout
1- 30 sec. start, 90 sec. at threshold, 3 min. 15 sec on 15 sec off.
2-10 min. 15 on 15 0ff
10 hills 5 running, 5 riding
1:30 of tempo riding
Thanks guys.
I think they convinced me to go to Portland for the cyclocross race. It is going to be a blast.
11/03/2009
11-2-09
I am going to get back to using this. So I will start with todays workout. Last year I wanted to join Master's swim, but didn't do it until after Christmas. This year I really want to work on my swimming over the fall and winter. I think I need to swim 3-4x per week. I want to do a half ironman as early as May, so I need to get the base training going now. Last night was a perfect swim
600 warm-up doing various things such as kicking and drills
3x800
1-8x100 with 5 sec rest between. A little faster than you would normally swim an 800 because of the rest
2-4x200 IM. I am not able to fly yet so this was a little tough and took a long time.
3- 2x400 pull. I like this one. Love to pull
200 cool down
Total 3200 yeah!!! Want to get those meters in.
600 warm-up doing various things such as kicking and drills
3x800
1-8x100 with 5 sec rest between. A little faster than you would normally swim an 800 because of the rest
2-4x200 IM. I am not able to fly yet so this was a little tough and took a long time.
3- 2x400 pull. I like this one. Love to pull
200 cool down
Total 3200 yeah!!! Want to get those meters in.
10/27/2009
Dublin Marathon
It is one day post marathon and we all finished. Sore legs, no significant injuries, and lots of personal stories to tell. One thing to remember is that 26.2 (yes, that .2 is very significant) is a very long ways, and at mile 2 you are definitely not thinking the same thoughts as at mile 22.
Here is a brief story of mine race.....
My first 2 miles started out great. 10,000 people to maneuver around it is easy to get caught up in a too fast pace, but Erik, Jenny, and I were doing good. Then at mile 3 I started getting a cramp in my hip. Please, please, go away I was thinking and took an endurolyte. At mile 8 we started going downhill and the cramp got bigger, Erik ran away from me, and I had to stop and stretch. Then the cramps got worse. Every mile (at least) I had to stop and stretch and oh sooo painfully stretch. That was about 25 times.
My goal was to run the whole thing in under 4 hours but that had definitely changed to running the whole thing between stretches. I had a couple of pity parties and tears at around mile 18 and 22. This woman that was walking the whole thing kept passing me!!!! In the end though the finish banner was there and I stepped (barely) over the line. Thanks Norman Stadler (pro triathlete) who cramped and had to basically walk Kona last year, I was motivated by you. Thanks all those other marathoners who I finished with and congratulations to your amazing finish. 26.2 can definitely change you.
Erik says he didn't catch the bug, but I am ready to beat this marathon thing. Where next???
Thanks for reading,
Julie
Here is a brief story of mine race.....
My first 2 miles started out great. 10,000 people to maneuver around it is easy to get caught up in a too fast pace, but Erik, Jenny, and I were doing good. Then at mile 3 I started getting a cramp in my hip. Please, please, go away I was thinking and took an endurolyte. At mile 8 we started going downhill and the cramp got bigger, Erik ran away from me, and I had to stop and stretch. Then the cramps got worse. Every mile (at least) I had to stop and stretch and oh sooo painfully stretch. That was about 25 times.
My goal was to run the whole thing in under 4 hours but that had definitely changed to running the whole thing between stretches. I had a couple of pity parties and tears at around mile 18 and 22. This woman that was walking the whole thing kept passing me!!!! In the end though the finish banner was there and I stepped (barely) over the line. Thanks Norman Stadler (pro triathlete) who cramped and had to basically walk Kona last year, I was motivated by you. Thanks all those other marathoners who I finished with and congratulations to your amazing finish. 26.2 can definitely change you.
Erik says he didn't catch the bug, but I am ready to beat this marathon thing. Where next???
Thanks for reading,
Julie
10/20/2009
Nice is nice
Erik and I just did our last day of riding. It was gray all day and I think wearing on Erik. I found my yellow lenses and everything was pink and blue. Helped me stay warm and enjoy the sea. The weather is turning bad so we got a hotel for the next few nights in Nice. We are going to rest before the maraathon and pack up our bikes. There is some good sightseeing and beaches here too. Sort of sad to stop riding, but I have been sooooo cold for days now. Just ate Laotian and Vientnamese for dinner and now have a nice bed to be warm in. The mer coast of France has been beautiful, but I think we are ready to drink some pints in Ireland. The beers here come in small sizes. oavua for now. Julie
7/25/2009
7-25 Blog Slacker
I haven't written in a long long time. Wow, I think I am going to make this into a more of a diary than a training diary. Share some thoughts on life, racing, friends, and having fun.
Tomorrow is the Headwaters Half Ironman. My A race that I have been training for since winter. Guess what? I got sick and am not completety better but am going to race anyway. I think I have learned my lesson. When it comes time to taper. I can't let my guard down. Not until after the race.
Well gotta ride. o/o
Tomorrow is the Headwaters Half Ironman. My A race that I have been training for since winter. Guess what? I got sick and am not completety better but am going to race anyway. I think I have learned my lesson. When it comes time to taper. I can't let my guard down. Not until after the race.
Well gotta ride. o/o
4/28/2009
4-26 Base 2 Hours 16
Well, I haven't been keeping up on this the past few weeks. After the Grizzly I got sick and my foot still hurts so I can't run and it seems my training has been pretty useless for two weeks. How am I going to get 16 hours in this week only swimming and biking? I need the run to break up my day. Anyway I am going to start writing up my weekly training again. I don't have a lot of time until the half-ironman. Just two more weeks of base training. And I can't run. WTF! Anyway so this is going to be about peaking for that race.
Sun.
Rocky Mountain Roubaix!!! This race was so much fun and lots of work, but I was sooo excited because I had it in me to do the work. Lisa kicked ass, so did Amy and Jenner. Thanks teammates for making road racing fun. This was the first time I have ever raced my bike. I have been to bike races and ridden in them but never really been part of them. I can't wait for the rest of the road racing season.
Total time: 2hours
zones 2-5
Master's swim
Rest day from biking
warm up - 50m swim
300m pull
200m kick
6x50 drill 25, swim 25
4x175
75hard/50easy/50hard
4x175
75swim/50choice/50swim
4x175
75 breath 5/ 50 breath 7/50 breath 9 (I almost died, couldn't breath 9)
200 drill 25/swim 25
Total time 1:30
Distance 3150m
zones 2-4
good swim!!!
Tuesday
Today was supposed to be ride outside circuit race day, but I woke to find the ground covered in snow and by 5pm it was still snowing. Another trainer day. Erik has been riding with me which makes it more fun. I put the tri saddle on and the aerobars and rode for 2 hours. I can't sit up with the tri saddle on.
Warm up- 15 minutes
skills set- x5
1 leg- 1 minute
other leg- 1 minute
both legs - 1 minute
ride in zone 1-2 15 minutes
6x
5 min zone 4-5
5 minutes zone 1-2
15 minute cool down
Good workout!! Watched a lot of animal planet shows!
Wednesday
Swim-I am trying to embrace longer distances
Warm up
400 swim
300 pull
200 kick
Main set
4x400 pull- One set at 7:40. My goal is to easily beat this time.
500 cool down
Total time 1:15
zones 2-4
Thursday
I got up before work to do a hard trainer workout
Warmed up 10 minutes
x5
4 minutes hard, 1 minute harder
rest for 2 minutes
20 sec. on 20 sec. off for 5 minutes
My styroafoam wheel holder broke and my bike wasn't balancing so I called it quits
Time :45
zones 2-5a
The weather got nice this afternoon, so I decided to go on the GAS ride. They really pushed the pace and my legs couldn't take it, especially after the morning workout. I used the time to ride in my aerobars.
Time 2:15
zones 2-4
Total time 3hrs
Friday
Recovery swim
:45 minutes doing drills and 6X25 ( I was supposed to do 50s but had a brain fart)
Saturday
Rode to Chico with Lisa, Rich, Sten, and Erik. First we rode to Wilsall with a whole bunch of the GAS 4s and 5s. It was really fun. They really pushed the pace up Bridger Canyon and Sten really pushed the pace after Wilsall. I think my average mph was 18.8. I think that is pretty fast for 95 miles.
Total ride time 5 hours
zones 2-5
Sun.
Rocky Mountain Roubaix!!! This race was so much fun and lots of work, but I was sooo excited because I had it in me to do the work. Lisa kicked ass, so did Amy and Jenner. Thanks teammates for making road racing fun. This was the first time I have ever raced my bike. I have been to bike races and ridden in them but never really been part of them. I can't wait for the rest of the road racing season.
Total time: 2hours
zones 2-5
Master's swim
Rest day from biking
warm up - 50m swim
300m pull
200m kick
6x50 drill 25, swim 25
4x175
75hard/50easy/50hard
4x175
75swim/50choice/50swim
4x175
75 breath 5/ 50 breath 7/50 breath 9 (I almost died, couldn't breath 9)
200 drill 25/swim 25
Total time 1:30
Distance 3150m
zones 2-4
good swim!!!
Tuesday
Today was supposed to be ride outside circuit race day, but I woke to find the ground covered in snow and by 5pm it was still snowing. Another trainer day. Erik has been riding with me which makes it more fun. I put the tri saddle on and the aerobars and rode for 2 hours. I can't sit up with the tri saddle on.
Warm up- 15 minutes
skills set- x5
1 leg- 1 minute
other leg- 1 minute
both legs - 1 minute
ride in zone 1-2 15 minutes
6x
5 min zone 4-5
5 minutes zone 1-2
15 minute cool down
Good workout!! Watched a lot of animal planet shows!
Wednesday
Swim-I am trying to embrace longer distances
Warm up
400 swim
300 pull
200 kick
Main set
4x400 pull- One set at 7:40. My goal is to easily beat this time.
500 cool down
Total time 1:15
zones 2-4
Thursday
I got up before work to do a hard trainer workout
Warmed up 10 minutes
x5
4 minutes hard, 1 minute harder
rest for 2 minutes
20 sec. on 20 sec. off for 5 minutes
My styroafoam wheel holder broke and my bike wasn't balancing so I called it quits
Time :45
zones 2-5a
The weather got nice this afternoon, so I decided to go on the GAS ride. They really pushed the pace and my legs couldn't take it, especially after the morning workout. I used the time to ride in my aerobars.
Time 2:15
zones 2-4
Total time 3hrs
Friday
Recovery swim
:45 minutes doing drills and 6X25 ( I was supposed to do 50s but had a brain fart)
Saturday
Rode to Chico with Lisa, Rich, Sten, and Erik. First we rode to Wilsall with a whole bunch of the GAS 4s and 5s. It was really fun. They really pushed the pace up Bridger Canyon and Sten really pushed the pace after Wilsall. I think my average mph was 18.8. I think that is pretty fast for 95 miles.
Total ride time 5 hours
zones 2-5
4/09/2009
4-6 Race 6.5 hours
Monday
Rode to and from work and around town a little in the afternoon because it was so nice
Master's swim
Warm up
300 swim
200 pull
100 kick
Main Set
4x200 descending
something else
a bunch of drills
(can't really remember workout)
Swim Time 1 hr
zones 2-4
Tuesday
It was really nice out today. I went home after work and fit the aerohelmet that John and Lisa are so graciously letting me use. Then Erik and I went and spun around town. We went out by the dump and back by the East Gallatin Pond. It was a fun day.
Wed.
I went to the pool to swim today. Swam 3-400s. Tried to do them fast and now have a good idea for a pace in the race.
Thursday
Rest day. I am not going to do anything today. I have a Rec and Parks meeting tonight so it works out well.
Friday
Got up early and rode for about 30 minutes. Then put on my running shoes and ran. My arch hurt really bad. Kind of worried about Saturday. After being at work for a few hours my throat started to hurt and I started getting really tired. How can I be getting sick the day before this race.
Sat.
Have been drinking lots of fluids and feel okay today. Definitely have a sore throat but want to race anyway. I brought the trainer and rode it right before I could rack my bike. Wanted to get a good spot on the rack. The swim was really good. I drafted off the 4 people in my lane. We all swam in a row the whole time. A few times I felt we were slowing down and that I could go faster, but then again I was drafting so I stayed put. My time was 16:40. Next year I am going to do the elite race and have my own lane. The bike was good. It took me about 4-5 miles to settle in. Maybe longer races are better. I ate it getting off the bike and bruised myself up. The run was the hardest part. I felt like crap for about 10 minutes and my arch made me run at a funny gait. It wasn't until the last mile that I felt good. Maybe, again, I need longer races. Or just need to get used to short races. It was a fun day. I got 2nd in my age group and 14th overall. A little short of my goal, but I was a little under the weather.
Sun.
Sick. Sick. Sick. Tried to spend the day with the fam, but had to take a nap.
Rode to and from work and around town a little in the afternoon because it was so nice
Master's swim
Warm up
300 swim
200 pull
100 kick
Main Set
4x200 descending
something else
a bunch of drills
(can't really remember workout)
Swim Time 1 hr
zones 2-4
Tuesday
It was really nice out today. I went home after work and fit the aerohelmet that John and Lisa are so graciously letting me use. Then Erik and I went and spun around town. We went out by the dump and back by the East Gallatin Pond. It was a fun day.
Wed.
I went to the pool to swim today. Swam 3-400s. Tried to do them fast and now have a good idea for a pace in the race.
Thursday
Rest day. I am not going to do anything today. I have a Rec and Parks meeting tonight so it works out well.
Friday
Got up early and rode for about 30 minutes. Then put on my running shoes and ran. My arch hurt really bad. Kind of worried about Saturday. After being at work for a few hours my throat started to hurt and I started getting really tired. How can I be getting sick the day before this race.
Sat.
Have been drinking lots of fluids and feel okay today. Definitely have a sore throat but want to race anyway. I brought the trainer and rode it right before I could rack my bike. Wanted to get a good spot on the rack. The swim was really good. I drafted off the 4 people in my lane. We all swam in a row the whole time. A few times I felt we were slowing down and that I could go faster, but then again I was drafting so I stayed put. My time was 16:40. Next year I am going to do the elite race and have my own lane. The bike was good. It took me about 4-5 miles to settle in. Maybe longer races are better. I ate it getting off the bike and bruised myself up. The run was the hardest part. I felt like crap for about 10 minutes and my arch made me run at a funny gait. It wasn't until the last mile that I felt good. Maybe, again, I need longer races. Or just need to get used to short races. It was a fun day. I got 2nd in my age group and 14th overall. A little short of my goal, but I was a little under the weather.
Sun.
Sick. Sick. Sick. Tried to spend the day with the fam, but had to take a nap.
3/30/2009
3-29-09 Peak-2 8.5 hours
Sunday
After yesterdays hard ride I didn't want to do to much work. Also, it was snowing out and blizzardy all day so it wasn't conducive to riding outside. Erik was working on his bike in the garage so I went out there with him and rode the trainer. I started with a 15 minute warm up and then did a 10 minute sweet spot effort followed by a 10 minute spin. I did that for an hour and then cooled down for 5 minutes. It was good, but I was pretty tired last night.
Time 1:05
zones 2-4
Monday
Master's swim
warm up
450 swim
200 IM kick
6x50 descend 1-3, 4-6
Main set
400 swim
2x200 IM
300swim
After this I was done. Feeling fatigued and don't want to push through it with a race in a week and a half
Total distance 2050 (not bad, I guess I got some good yardage in)
Total time 1:00
zones 2-4
Tues.
Easy run around my neighborhood
50 minutes
zones 2-3
Wed.
30 minute warm up
4x6 minute intervals up Sypes Canyon Road
30 minute ride home
Total time 1:45
zones 2-5b
Thursday
I rode my bike for about 45 minutes. It was supposed to be an easy spin however, a storm rolled in and I had a nasty headwind for about half of the ride.
45 minutes
Masters swim
warm up
5x200 swim, kick, IM, pull, swim (I was 100 short on the kick and 100 short on the swim)because those damn fast girls kept lapping me
6x50-each one get faster as you go, sprint by the end
4x500
#1 Get faster each las
# 2 Free/Choice
(That is all I got done, I want to cut back on my time this week in preparation for the Grizzly)
Total yards- 2000
Time 1:00
Total time 1:45
Friday
Rest day. I don't think I did anything today.
Sat.
Had a good day with my Mom. We went to lunch at yummy Bistro!! Then looked at a house Erik and I like. After all this I wanted to do one last race imitation hard effort. I rode the trainer for 30 minutes on and off hard, but not too hard and then put on my running shoes for a fast tempo run. I ran about 3 miles, I think, and right before I got home I felt the arch of my foot where it has been sore just start hurting sooo bad. I couldn't finish running with normal footstrike. Crap. I have a race in a week and now I am injured. I decided not to run on it until the race. I might try a short run next Friday just to make sure it is somwhat headed.
Total time 1hr
zones 2-5a
Sun.
Couldn't put any weight on my foot when I got up this morning and it kept me awake during the night. I did a short ride with Erik and Justin because my stiff shoes keep my foot from hurting and it was a beautiful sunny day. Erik's seat post broke on the way so he had to turn around. Justin and I rode out towards Sprinhill and back. I did a couple of hard efforts up the hills. Then Erik and I headed to the Hot Springs and I heated and colded my foot a few time. I think it made some of the inflammation go away
Time 1:45
zones 2-3
After yesterdays hard ride I didn't want to do to much work. Also, it was snowing out and blizzardy all day so it wasn't conducive to riding outside. Erik was working on his bike in the garage so I went out there with him and rode the trainer. I started with a 15 minute warm up and then did a 10 minute sweet spot effort followed by a 10 minute spin. I did that for an hour and then cooled down for 5 minutes. It was good, but I was pretty tired last night.
Time 1:05
zones 2-4
Monday
Master's swim
warm up
450 swim
200 IM kick
6x50 descend 1-3, 4-6
Main set
400 swim
2x200 IM
300swim
After this I was done. Feeling fatigued and don't want to push through it with a race in a week and a half
Total distance 2050 (not bad, I guess I got some good yardage in)
Total time 1:00
zones 2-4
Tues.
Easy run around my neighborhood
50 minutes
zones 2-3
Wed.
30 minute warm up
4x6 minute intervals up Sypes Canyon Road
30 minute ride home
Total time 1:45
zones 2-5b
Thursday
I rode my bike for about 45 minutes. It was supposed to be an easy spin however, a storm rolled in and I had a nasty headwind for about half of the ride.
45 minutes
Masters swim
warm up
5x200 swim, kick, IM, pull, swim (I was 100 short on the kick and 100 short on the swim)because those damn fast girls kept lapping me
6x50-each one get faster as you go, sprint by the end
4x500
#1 Get faster each las
# 2 Free/Choice
(That is all I got done, I want to cut back on my time this week in preparation for the Grizzly)
Total yards- 2000
Time 1:00
Total time 1:45
Friday
Rest day. I don't think I did anything today.
Sat.
Had a good day with my Mom. We went to lunch at yummy Bistro!! Then looked at a house Erik and I like. After all this I wanted to do one last race imitation hard effort. I rode the trainer for 30 minutes on and off hard, but not too hard and then put on my running shoes for a fast tempo run. I ran about 3 miles, I think, and right before I got home I felt the arch of my foot where it has been sore just start hurting sooo bad. I couldn't finish running with normal footstrike. Crap. I have a race in a week and now I am injured. I decided not to run on it until the race. I might try a short run next Friday just to make sure it is somwhat headed.
Total time 1hr
zones 2-5a
Sun.
Couldn't put any weight on my foot when I got up this morning and it kept me awake during the night. I did a short ride with Erik and Justin because my stiff shoes keep my foot from hurting and it was a beautiful sunny day. Erik's seat post broke on the way so he had to turn around. Justin and I rode out towards Sprinhill and back. I did a couple of hard efforts up the hills. Then Erik and I headed to the Hot Springs and I heated and colded my foot a few time. I think it made some of the inflammation go away
Time 1:45
zones 2-3
3/24/2009
3-22 Peak 1-2 10.5 hrs
For the next two weeks I am supposed to keep the same number of workouts but decrease the time doing each workout. Also, I am supposed to keep at a high intensity and copy race day distances and efforts every 72-96 hours.
So, I started on Sunday after Saturday being a rest day. On Sat. Erik and I filmed me riding my bike in the aerobars and made some adjustments to get me in better position. Erik said I went from looking hunched over to actually looking aero so I guess thats good. What was I doing before?
Sun
We were in Laurel and the wind was blowing so we decided to ride down on the river. After about a 10 minute warm up I took off at race pace with the intention of doing a 15 mile time trial. The road was good. Nice and hilly and wind from all directions. It was hard and at mile 3.7 I looked down expecting to see mile 7. I had started way too hard and my quads felt really fatigued. I had to let up a bit and after some turnarounds and backtracking I managed a 14.2 mile ride at race pace in the aerobars. We then rode up a big hill and back down and meandered home at a slow pace. I don't know what my time was because I hit the wrong buttons to clear everything. Damnit! Oh well.
zone 2-5a
time: probably around 1:30
Mon.
Master's swim
I stayed late at work to get some stuff done so didn't get to the gym for core or weights.
Warm up
300 swim
6x50 kick 2 per kick
200- first 100 slower than 2nd 100
Main set x3
300 breath 3,5,7
200 negative split
100 sight every 7 strokes
6x25-skull and underwater recover drill
100 cool down
2850m
zones 2-5
Time 1:30
Tues.
I was going to go on an easy run today, but I had the worst headache at work all day and when I came home layed down on the couch and didn't get up to run. An unscheduled rest day.
Wed.
Felt really good today after good sleep and lots of water last night. At lunch I rode my bike to Story Hill and did 4-6 minute intervals. I then ran back down Story Hill and rode my bike back to work.
Total time 1:30
zones 2-5a
Thursday
It snowed last night, but by noon the roads were clear. Lisa and I planned a bike ride and although it looked cold out I didn't even think we would skip it. We met and rode to Triple Tree and did the hills. Then froze coming home. It was a cold day. We were pretty bad ass to be out there.
Time 1:20
zones 2-5
Friday
Had to go get my car today so I took the afternoon off. I went to the pool and did a little warm up and then did 10x100 at 1:45 with 20 sec rest between. I felt really good the last few, even that my speed was improving. I wasn't hearing thrashing of water, but a glide. Yeah. The rest of the day I just hung out, the race on Sat. had me really nervous
Time :35
zone 2-4
Sat.
Practice race day, but on the way there it got cancelled. We were right at the Lewis and Clark Cavern loop when it happened so we all decided to ride there. This was my first time all kitted out as a GAS rider. The ride was really hard with lots of hills, wind, and really good riders pushing the pace. I think this was better for me than going to the race. What a good day. After this ride I am actually looking forward to the road season a little more.
Then after the ride they all rode to the top of the caverns road and I went on a little run. I tried to go 20 min. but it was probably more like 15
Zone 2-5c
Time 3:20
So, I started on Sunday after Saturday being a rest day. On Sat. Erik and I filmed me riding my bike in the aerobars and made some adjustments to get me in better position. Erik said I went from looking hunched over to actually looking aero so I guess thats good. What was I doing before?
Sun
We were in Laurel and the wind was blowing so we decided to ride down on the river. After about a 10 minute warm up I took off at race pace with the intention of doing a 15 mile time trial. The road was good. Nice and hilly and wind from all directions. It was hard and at mile 3.7 I looked down expecting to see mile 7. I had started way too hard and my quads felt really fatigued. I had to let up a bit and after some turnarounds and backtracking I managed a 14.2 mile ride at race pace in the aerobars. We then rode up a big hill and back down and meandered home at a slow pace. I don't know what my time was because I hit the wrong buttons to clear everything. Damnit! Oh well.
zone 2-5a
time: probably around 1:30
Mon.
Master's swim
I stayed late at work to get some stuff done so didn't get to the gym for core or weights.
Warm up
300 swim
6x50 kick 2 per kick
200- first 100 slower than 2nd 100
Main set x3
300 breath 3,5,7
200 negative split
100 sight every 7 strokes
6x25-skull and underwater recover drill
100 cool down
2850m
zones 2-5
Time 1:30
Tues.
I was going to go on an easy run today, but I had the worst headache at work all day and when I came home layed down on the couch and didn't get up to run. An unscheduled rest day.
Wed.
Felt really good today after good sleep and lots of water last night. At lunch I rode my bike to Story Hill and did 4-6 minute intervals. I then ran back down Story Hill and rode my bike back to work.
Total time 1:30
zones 2-5a
Thursday
It snowed last night, but by noon the roads were clear. Lisa and I planned a bike ride and although it looked cold out I didn't even think we would skip it. We met and rode to Triple Tree and did the hills. Then froze coming home. It was a cold day. We were pretty bad ass to be out there.
Time 1:20
zones 2-5
Friday
Had to go get my car today so I took the afternoon off. I went to the pool and did a little warm up and then did 10x100 at 1:45 with 20 sec rest between. I felt really good the last few, even that my speed was improving. I wasn't hearing thrashing of water, but a glide. Yeah. The rest of the day I just hung out, the race on Sat. had me really nervous
Time :35
zone 2-4
Sat.
Practice race day, but on the way there it got cancelled. We were right at the Lewis and Clark Cavern loop when it happened so we all decided to ride there. This was my first time all kitted out as a GAS rider. The ride was really hard with lots of hills, wind, and really good riders pushing the pace. I think this was better for me than going to the race. What a good day. After this ride I am actually looking forward to the road season a little more.
Then after the ride they all rode to the top of the caverns road and I went on a little run. I tried to go 20 min. but it was probably more like 15
Zone 2-5c
Time 3:20
3/19/2009
Week of 3-16 Build 2-3 8.5hrs
Monday
I was going to ski from Moser the the trailhead of Bozeman Creek and exchange keys with another group in the middle, but at about 3:30pm it started to snow, really wet and heavy. We decided not to ski. So I went home and rode the trainer. I sort of copied one of your workouts Lisa. I warmed up for 15 minutes. Then I did 6-4 minute sweet spot efforts with 1 minute between. After this I rode at tempo for 10 minute intervals and cooled down.
Total time 1:30
zones 2-5
Tuesday
Weights and core at the gym
Master's swim
Warm up- 600m
Main set
4x25 RI 10sec
100 easy
4x50 RI 15sec
100easy
2x75 RI 20 sec
100 easy
2x100 RI 25sec
200kick
200easy
Total time 1:45
zones 2-5
Wed.
Went on an easy run around my neighborhood
Total time 1:00
zones 2-3
Thursday
I was going to ski from Moser the the trailhead of Bozeman Creek and exchange keys with another group in the middle, but at about 3:30pm it started to snow, really wet and heavy. We decided not to ski. So I went home and rode the trainer. I sort of copied one of your workouts Lisa. I warmed up for 15 minutes. Then I did 6-4 minute sweet spot efforts with 1 minute between. After this I rode at tempo for 10 minute intervals and cooled down.
Total time 1:30
zones 2-5
Tuesday
Weights and core at the gym
Master's swim
Warm up- 600m
Main set
4x25 RI 10sec
100 easy
4x50 RI 15sec
100easy
2x75 RI 20 sec
100 easy
2x100 RI 25sec
200kick
200easy
Total time 1:45
zones 2-5
Wed.
Went on an easy run around my neighborhood
Total time 1:00
zones 2-3
Thursday
3/16/2009
3-8 Build 15.5hrs
It has been a week since I have updated this. I really hope I remember what I did.
Monday
Rest day-We got up early and went to Arches National Park for the sunrise. Jason has a really nice camera and got in some good pictures. We then went to the Love Muffin in Moab and had breakfast. I recommend that place to anybody. It was soooo good. Then we drove home. We stopped at a Pho restaurant in Salt Lake and bought some much needed Asian cooking supplies. Yumm. Lots of eating today. Hmmm.
Tuesday
The weather was cold and yucky today. I was going to go and do intervals on the treadmill until Justin came down and convinced me to run outside.
Run
Warm up- 10 minutes
5x4minute at >85% with 1min RI
It took us to the top to do this. We then turned around and ran down fast. We were freezing.
Time 1hr
zones 2-5
Then I got home and rode the trainer
zones 2-3
time 1:15
Total time 2:15
Wednesday
Run on treadmill for about 20 minutes before swim
Master's swim (I decided not to lift today because of how hard it was last time, it was probably a good choice since the workout was hard.
Warm up-900m of various stuff
16x100 at 85% RI as long as it took to swim 100 (we only did 12 of these, they took sooo long)
400m rest
16x25 at 85% (we took a 10sec rest between) (Didn't finish these either)
400m rest
200m kick
Time 1:30
zones 2-4
(This was a weird set, almost too much time resting between each)
Total time 1:50
Thursday
I am just not feeling it this week. I am very tired and sore. Also have a Rec and Parks Board meeting tonight which cuts into my training time.
Swim
Tempo swim 1000m. Did it in about 20 minutes. I must have added some laps or gotten my times mixed up, it seems too long)
Gym
weights and core
Total time: 1:20
Friday
Rest day.
Am running the 10k Run to the Pub tomorrow
Sat.
10k Run to the Pub. The last half of the race I felt like I ran the worst 10k of my life. I expected my time to be 5 minutes higher than my goal. When I crossed the line my time was really low. It turns out the 10k was about a half mile short. Also it turns out I must of started running way too fast because I ran a 6:40mile and got 2nd in my age group and 9th overall. Maybe those intervals up Story Hill are actually paying off.
After the race I hopped on my bike and went for a short spin. 45minutes
Total time 1:30
Oh and today was a great day. Erik and I won the trip to Dublin in October. We are having a lucky year.
Sun.
I had gread intentions. The day started with the ambition to ride to Wilsall and back. Erik convinced me to stay in town for a while first. We rode up Sypes and then back around on dirt by the dump. By the time I got back to Bridger Canyon Road I was spent. My legs were like sausages and I barely made it home. Erik rode up Bridger Canyon to Bohart and turned around on his fixie!!!
I think the cumulative effects of some high intensity training and racing hit me hard this week. I didn't make my hours, but it might have been a good thing. I would hate to get sick. This coming week is a much needed rest week.
Monday
Rest day-We got up early and went to Arches National Park for the sunrise. Jason has a really nice camera and got in some good pictures. We then went to the Love Muffin in Moab and had breakfast. I recommend that place to anybody. It was soooo good. Then we drove home. We stopped at a Pho restaurant in Salt Lake and bought some much needed Asian cooking supplies. Yumm. Lots of eating today. Hmmm.
Tuesday
The weather was cold and yucky today. I was going to go and do intervals on the treadmill until Justin came down and convinced me to run outside.
Run
Warm up- 10 minutes
5x4minute at >85% with 1min RI
It took us to the top to do this. We then turned around and ran down fast. We were freezing.
Time 1hr
zones 2-5
Then I got home and rode the trainer
zones 2-3
time 1:15
Total time 2:15
Wednesday
Run on treadmill for about 20 minutes before swim
Master's swim (I decided not to lift today because of how hard it was last time, it was probably a good choice since the workout was hard.
Warm up-900m of various stuff
16x100 at 85% RI as long as it took to swim 100 (we only did 12 of these, they took sooo long)
400m rest
16x25 at 85% (we took a 10sec rest between) (Didn't finish these either)
400m rest
200m kick
Time 1:30
zones 2-4
(This was a weird set, almost too much time resting between each)
Total time 1:50
Thursday
I am just not feeling it this week. I am very tired and sore. Also have a Rec and Parks Board meeting tonight which cuts into my training time.
Swim
Tempo swim 1000m. Did it in about 20 minutes. I must have added some laps or gotten my times mixed up, it seems too long)
Gym
weights and core
Total time: 1:20
Friday
Rest day.
Am running the 10k Run to the Pub tomorrow
Sat.
10k Run to the Pub. The last half of the race I felt like I ran the worst 10k of my life. I expected my time to be 5 minutes higher than my goal. When I crossed the line my time was really low. It turns out the 10k was about a half mile short. Also it turns out I must of started running way too fast because I ran a 6:40mile and got 2nd in my age group and 9th overall. Maybe those intervals up Story Hill are actually paying off.
After the race I hopped on my bike and went for a short spin. 45minutes
Total time 1:30
Oh and today was a great day. Erik and I won the trip to Dublin in October. We are having a lucky year.
Sun.
I had gread intentions. The day started with the ambition to ride to Wilsall and back. Erik convinced me to stay in town for a while first. We rode up Sypes and then back around on dirt by the dump. By the time I got back to Bridger Canyon Road I was spent. My legs were like sausages and I barely made it home. Erik rode up Bridger Canyon to Bohart and turned around on his fixie!!!
I think the cumulative effects of some high intensity training and racing hit me hard this week. I didn't make my hours, but it might have been a good thing. I would hate to get sick. This coming week is a much needed rest week.
3/02/2009
Week of 3-1, Build 1-2, 15.5 hours
Sunday
The weather was sunny and warm with no wind. Jenny, Erik, Rich, and I went on a ride with out cyclocross bikes. We started at Rich's and rode dirt rodes to Gooch Hill and then headed up to Axel-Anceney road. At every hill I really tried to push it and would get up into zone 5. Axel-Anceney is a pretty tough climb. I still think it would be a great road race venue. It was a really great day!
Total time 3.15
zones 2-5
Monday
I went to the gym and did weights and core. I was sooo sore on Friday after doing 4 sets of everything and was still a little tired so I did 3 sets.
1hour
Master's swim
Lifting weights right before swimming was really hard. I decided the water had gelatin in it because it was so heavy from the very beginning. Here is the workout I did. Duringthe fly part I took a little break and worked with Jordan on my fly (since I don't really know how to do it). I am determined to learn though.
Warm up
200swim
150 pull
200 IM
100 kick
Main set
3x 1-fly, 2-back, 3-breast
5x100 alternate free and IM
2x50
4x25 fast
I skipped out on the fly and the end of the breast. We were supposed to have dinner with friends, little did I know they cancelled or I would have stayed to finish. Oh well.
Total time 1:20
zones 3
Total time 2:15
Tuesday
Ran at Story Hill. 3-10 minute intervals getting up into zone 5a. This was really hard. I actually only made it to 9 minutes on interval 2 and 3
Time 1:15
zones 2-5a
Rode the trainer at home after work. I spun each leg and then together 5x. Then I started shifting to a harder gear for the rest of the ride. Rode for an hour and then cleaned my cross bike for the race this weekend.
Time 1.00 zones 2-3
Time 2:15
Wednesday
Swim- I did this at lunch so didn't have lots of time
warm up 200m-practiced the fly a little bit
4x400 pull
cool down-100m
Zones 2-3
Time :45
Computrainer
There were lots of people there which made it more interesting.
Once we got our bikes set up we did a really hilly ride. I was hoping the hills would be longer but this workout worked me. I tried to work really hard to get up those hills.
zones2-5a
Time 1:30
Total time 2:15
Thursday
Rest day. We are racing on Sat. so I will give my legs a break today. Utah here we come!
Friday
We got in a little mt biking this afternoon in Moad. We did some trail that Erik kept calling "yo mamas back" and now I can't remember the real name. It was nice and we finished right as the sun went down.
Time 2.5hours
zone 2-3
Sat.
Race day
I came in 3rd for the women, behind Amy and Jenny. I was slower than them on the ski and on the bike downhill on a gravel road. It was a really fun race. The bike portion was a little short but still good.
Time 2hours
zones 2-5
Sunday
We rode for most of the day on our mt bikes. It was a beautiful day and we even got sunburned. We rode up poison spider and down this steep trail right on the edge of a cliff. Amy and I basically took our bikes on a little walk.
Time 4 hours
zones 2-4
The weather was sunny and warm with no wind. Jenny, Erik, Rich, and I went on a ride with out cyclocross bikes. We started at Rich's and rode dirt rodes to Gooch Hill and then headed up to Axel-Anceney road. At every hill I really tried to push it and would get up into zone 5. Axel-Anceney is a pretty tough climb. I still think it would be a great road race venue. It was a really great day!
Total time 3.15
zones 2-5
Monday
I went to the gym and did weights and core. I was sooo sore on Friday after doing 4 sets of everything and was still a little tired so I did 3 sets.
1hour
Master's swim
Lifting weights right before swimming was really hard. I decided the water had gelatin in it because it was so heavy from the very beginning. Here is the workout I did. Duringthe fly part I took a little break and worked with Jordan on my fly (since I don't really know how to do it). I am determined to learn though.
Warm up
200swim
150 pull
200 IM
100 kick
Main set
3x 1-fly, 2-back, 3-breast
5x100 alternate free and IM
2x50
4x25 fast
I skipped out on the fly and the end of the breast. We were supposed to have dinner with friends, little did I know they cancelled or I would have stayed to finish. Oh well.
Total time 1:20
zones 3
Total time 2:15
Tuesday
Ran at Story Hill. 3-10 minute intervals getting up into zone 5a. This was really hard. I actually only made it to 9 minutes on interval 2 and 3
Time 1:15
zones 2-5a
Rode the trainer at home after work. I spun each leg and then together 5x. Then I started shifting to a harder gear for the rest of the ride. Rode for an hour and then cleaned my cross bike for the race this weekend.
Time 1.00 zones 2-3
Time 2:15
Wednesday
Swim- I did this at lunch so didn't have lots of time
warm up 200m-practiced the fly a little bit
4x400 pull
cool down-100m
Zones 2-3
Time :45
Computrainer
There were lots of people there which made it more interesting.
Once we got our bikes set up we did a really hilly ride. I was hoping the hills would be longer but this workout worked me. I tried to work really hard to get up those hills.
zones2-5a
Time 1:30
Total time 2:15
Thursday
Rest day. We are racing on Sat. so I will give my legs a break today. Utah here we come!
Friday
We got in a little mt biking this afternoon in Moad. We did some trail that Erik kept calling "yo mamas back" and now I can't remember the real name. It was nice and we finished right as the sun went down.
Time 2.5hours
zone 2-3
Sat.
Race day
I came in 3rd for the women, behind Amy and Jenny. I was slower than them on the ski and on the bike downhill on a gravel road. It was a really fun race. The bike portion was a little short but still good.
Time 2hours
zones 2-5
Sunday
We rode for most of the day on our mt bikes. It was a beautiful day and we even got sunburned. We rode up poison spider and down this steep trail right on the edge of a cliff. Amy and I basically took our bikes on a little walk.
Time 4 hours
zones 2-4
2/23/2009
Week of 2-23, rest week, 8 hours total
Monday
Ran on the treadmill at the gym for 20 minutes. Yuck! I hate the treadmill, but was running next to Emily and we decided to run together during the week sometime.
Master's swim
Can't exactly remember the workout but got some coaching on my stroke and felt really good.
3200M
Total time 1:50
Tuesday
Ran with the GAS crosstraining headlamp series. Lisa, Amy, Erik and I ran slow together, except I didn't feel that it was very slow. I did about 5 20 second surges at faster than 5k race pace.
Time 1:15
Wednesday
Core work 15 minutes
Master's swim
Warm-up
2x
100 EZ
2x50 EZ
4x50 build
Main Set
10x100 sprints
100EZ
10x50 sprints
100EZ
10x25 sprints 25 hard, 25EZ
100 cool down
total meters-2550
Time 1:30
After my ego boost yesterday and my stroke change Jen told me today that my elbow is entering the water before my hand. I have another thing to work on. It's good I guess. Always keeping me in check.
Total Time 1:45
Thursday
It was snowing out today!!! Erik went and rode his bike outside in the snow. I decided the trainer was better and I could watch a couple of episodes of House Hunters. Rode for a hour and included 8-12 second all out spints. (Well as all out as I could get without falling off the rollers)
Time 1:00
Zones 2-5
Friday
Went and lifted at the gym. Took about an hour. I was sooo sore the next day.
Sat.
Went with Jenny, Erik, Cory, and Jason to Harriman State Park in Idaho for a skate ski race. Since it is my off week I did the 10k instead of the 20k and meant to take it a little easy. However, as I was skiing along I realized there were only 2 sets of tracks in front of me and of course didn't want to get passed when I was in such a good position. I ended up winning the 10k overall!! Yeah! Jenny won the womens 20k and Erik got 2nd in the mens 10k. He even skied with one pole for 5k because it broke. We got some excellent prizes, had some good food at the Trout Hunter Lodge and soaked at Norris. What a great day!!!
I am ending this week on a Sat. I need lots of hours next week and we will be spending one day in the car.
Total time 8 hours
Ran on the treadmill at the gym for 20 minutes. Yuck! I hate the treadmill, but was running next to Emily and we decided to run together during the week sometime.
Master's swim
Can't exactly remember the workout but got some coaching on my stroke and felt really good.
3200M
Total time 1:50
Tuesday
Ran with the GAS crosstraining headlamp series. Lisa, Amy, Erik and I ran slow together, except I didn't feel that it was very slow. I did about 5 20 second surges at faster than 5k race pace.
Time 1:15
Wednesday
Core work 15 minutes
Master's swim
Warm-up
2x
100 EZ
2x50 EZ
4x50 build
Main Set
10x100 sprints
100EZ
10x50 sprints
100EZ
10x25 sprints 25 hard, 25EZ
100 cool down
total meters-2550
Time 1:30
After my ego boost yesterday and my stroke change Jen told me today that my elbow is entering the water before my hand. I have another thing to work on. It's good I guess. Always keeping me in check.
Total Time 1:45
Thursday
It was snowing out today!!! Erik went and rode his bike outside in the snow. I decided the trainer was better and I could watch a couple of episodes of House Hunters. Rode for a hour and included 8-12 second all out spints. (Well as all out as I could get without falling off the rollers)
Time 1:00
Zones 2-5
Friday
Went and lifted at the gym. Took about an hour. I was sooo sore the next day.
Sat.
Went with Jenny, Erik, Cory, and Jason to Harriman State Park in Idaho for a skate ski race. Since it is my off week I did the 10k instead of the 20k and meant to take it a little easy. However, as I was skiing along I realized there were only 2 sets of tracks in front of me and of course didn't want to get passed when I was in such a good position. I ended up winning the 10k overall!! Yeah! Jenny won the womens 20k and Erik got 2nd in the mens 10k. He even skied with one pole for 5k because it broke. We got some excellent prizes, had some good food at the Trout Hunter Lodge and soaked at Norris. What a great day!!!
I am ending this week on a Sat. I need lots of hours next week and we will be spending one day in the car.
Total time 8 hours
2/16/2009
Week of 2-16 Build 1 15.5
Okay so here I have a dilema- should I start ini Build phase or take an easy week before Build phase?
2-19 Ok, so I decided to use this as a build week and next week take an easy week.
Monday
Rode to and from work
Swim
400 warm up with drills
5x 200m at zone 5b- it took about 3:30 to do this and I rested from 1:45 between each (the idea here is to swim fast for about the same time it will take me to swim the total race-18 minutes)
200m cool down
Weights
I have moved up the the Maximum strength phase. Here I keep increasing weight (to a limit) and have lower reps. Once I reach the limit on weights I will stay there for the rest of the season
3-6 sets
3-6 reps
Hip extension (squat., leg press, or step-up)
seated row
standing bent arm, lat pull-down
abs
personal weakness (I have been doing hamstrings)
total time- 2 hours
Tuesday
GAS/Intrinsik headlamp skate ski
This was really fun! We started at Moser and skied over to Bozeman Creek. The guys started at Bozeman Creek and skied to Moser. We exchanged keys when we met in the middle.
total time- not really sure- how about 2.5 hours
Wed.
Computrainer at Crossfit. This was really fun. Amy, Lisa, and Furry were there. We rode a hilly coarse. I need to be working on force right now. One of the force workouts is pretty much what we did. This will strengthen my slow twitch muscles so I can go faster at aerobic efforts.
Time 1:30?
Thursday
Weights-same as above
Master's swim
This was a hard one for me. Not sure if I was just tired or the long pool intimidates me.
Warm up
300 swim
200 kick
200 pull
Main set x3
400 negative split (last 200 hard)
2x200 easy, hard
200 kick
cool down
This took longer than 1:30 minutes. I had to skip 1-100 of the 2x200 each set and I didn't get the last 200 kick in.
Total meters-3200 (I think the longest I have ever swam)
zones 2-5
Total time: 2:30
Friday
Easy day. Erik and I hiked Drinking Horse Mountain with the dogs.
Time 1 hr zone 1-2
Saturday
Went to the Gallatin Valley Land Trust ski-a-thon
Skied for 2.5-3 hours with Jenny and Erik. zones 2-3
Raced in the 5k at race pace zones 3-5
Total time 3.5 hours
Sunday
Yoga with Lisa Marie
Lots of good core work today. My back is sore from all the backbending.
Time 1:5hrs
total weekly time 14.25 ( a little short, but I got in some hard tempo swims, and skis. Looks like I didn't run much this week.
2-19 Ok, so I decided to use this as a build week and next week take an easy week.
Monday
Rode to and from work
Swim
400 warm up with drills
5x 200m at zone 5b- it took about 3:30 to do this and I rested from 1:45 between each (the idea here is to swim fast for about the same time it will take me to swim the total race-18 minutes)
200m cool down
Weights
I have moved up the the Maximum strength phase. Here I keep increasing weight (to a limit) and have lower reps. Once I reach the limit on weights I will stay there for the rest of the season
3-6 sets
3-6 reps
Hip extension (squat., leg press, or step-up)
seated row
standing bent arm, lat pull-down
abs
personal weakness (I have been doing hamstrings)
total time- 2 hours
Tuesday
GAS/Intrinsik headlamp skate ski
This was really fun! We started at Moser and skied over to Bozeman Creek. The guys started at Bozeman Creek and skied to Moser. We exchanged keys when we met in the middle.
total time- not really sure- how about 2.5 hours
Wed.
Computrainer at Crossfit. This was really fun. Amy, Lisa, and Furry were there. We rode a hilly coarse. I need to be working on force right now. One of the force workouts is pretty much what we did. This will strengthen my slow twitch muscles so I can go faster at aerobic efforts.
Time 1:30?
Thursday
Weights-same as above
Master's swim
This was a hard one for me. Not sure if I was just tired or the long pool intimidates me.
Warm up
300 swim
200 kick
200 pull
Main set x3
400 negative split (last 200 hard)
2x200 easy, hard
200 kick
cool down
This took longer than 1:30 minutes. I had to skip 1-100 of the 2x200 each set and I didn't get the last 200 kick in.
Total meters-3200 (I think the longest I have ever swam)
zones 2-5
Total time: 2:30
Friday
Easy day. Erik and I hiked Drinking Horse Mountain with the dogs.
Time 1 hr zone 1-2
Saturday
Went to the Gallatin Valley Land Trust ski-a-thon
Skied for 2.5-3 hours with Jenny and Erik. zones 2-3
Raced in the 5k at race pace zones 3-5
Total time 3.5 hours
Sunday
Yoga with Lisa Marie
Lots of good core work today. My back is sore from all the backbending.
Time 1:5hrs
total weekly time 14.25 ( a little short, but I got in some hard tempo swims, and skis. Looks like I didn't run much this week.
2/08/2009
Week of 2-09, Base 2-2, Hours 14.5-16.0
Monday-
My gym membership expired. I would have lifted at lunch today, but had nowhere to go. I am going to join the gym at MSU, but first I have to get an MSU ID card.
Masters swim
Drills
Drills
Drills
and oh did I say Drills
almost 3000m today
Time 1:30
Tuesday
Skate ski at Lindley. Time is valuable this week. We have a Team meeting tonight, I have a Parks and Rec. meeting on Thursday, and Friday is Ruby's birthday (5:30).
This is my planned workout today
Warm up and skills-ski without poles, work on V2 and V2 alternate -45 minutes
85% for 15 minutes x1
85% for 5-7 minutes x3
85% or more for 1-2 minutes x5-8
Planned time 1:45
Wednesday
Trainer night with the girls. Lisa, Carrie, and Marta were there. We rode for 1:15 while watching Arnold lift weights. I tried to work a little harder and rode at 6 minute intervals in zone 3-4 and did that 3x. I then came home and rode for another 45 minutes.
2 hours total
Thursday
I had a Parks and Rec meeting so todays hours were cut a little short. I rode to work, but got a flat so Jenny came and picked me up. I then went to the gym and lifted for an hour.
Total time 1:15
Friday
I needed a mental health day. Called in sick so that I could get in a good workout.
Rode to the gym
Swam-
Warm up 200m
Tempo swim 1000m
kick 50x8
cool down 200
Time :45
Ran- trails around town and hills
Time 1:30
Biked home
Total time 2:45
zones 2-3
Sat.
Sort of took an easy day. Rode around town on the fixies with Erik
Time :45
zone 1-2
Sun.
Skied up Bozeman Creek to Wild Horse Junction 17 miles
Time 2:30
zones 2-3
My gym membership expired. I would have lifted at lunch today, but had nowhere to go. I am going to join the gym at MSU, but first I have to get an MSU ID card.
Masters swim
Drills
Drills
Drills
and oh did I say Drills
almost 3000m today
Time 1:30
Tuesday
Skate ski at Lindley. Time is valuable this week. We have a Team meeting tonight, I have a Parks and Rec. meeting on Thursday, and Friday is Ruby's birthday (5:30).
This is my planned workout today
Warm up and skills-ski without poles, work on V2 and V2 alternate -45 minutes
85% for 15 minutes x1
85% for 5-7 minutes x3
85% or more for 1-2 minutes x5-8
Planned time 1:45
Wednesday
Trainer night with the girls. Lisa, Carrie, and Marta were there. We rode for 1:15 while watching Arnold lift weights. I tried to work a little harder and rode at 6 minute intervals in zone 3-4 and did that 3x. I then came home and rode for another 45 minutes.
2 hours total
Thursday
I had a Parks and Rec meeting so todays hours were cut a little short. I rode to work, but got a flat so Jenny came and picked me up. I then went to the gym and lifted for an hour.
Total time 1:15
Friday
I needed a mental health day. Called in sick so that I could get in a good workout.
Rode to the gym
Swam-
Warm up 200m
Tempo swim 1000m
kick 50x8
cool down 200
Time :45
Ran- trails around town and hills
Time 1:30
Biked home
Total time 2:45
zones 2-3
Sat.
Sort of took an easy day. Rode around town on the fixies with Erik
Time :45
zone 1-2
Sun.
Skied up Bozeman Creek to Wild Horse Junction 17 miles
Time 2:30
zones 2-3
2/02/2009
Week of 2-1, Base 2-1, 12.5hours
Monday
weights-I have stepped up the weights. I am adding weight and lowering reps 10-15 reps, 3-5 sets. The weights that I lift are in my other coat pocket, will add later
Squats-195lbs (how much does the bar weigh?)
seated row-70lbs
standing lat pull down-50lbs
hamstring-still light weight and 20 reps-30lb- should up this
core-20 minutes
Time: 1hr
Master's swim
4x100 IM
-100 free
-100 back
-100 breat
-100 free
5x50 free-descending
200 fast
400 recovery
2x100 fast
400 recovery
3x50 fast
400 recovery
4x25 fast
5x50 kick
2850m total
time 1:30
Total time: 2:30
Tuesday-soooooo sore from lifting and maybe swimming
Ran with the GAS people on trails around town. Distance 7-7.5 miles. Tried to do an intensive endurance workout. Ran in zone 3 periodically throughout the run.
Time 1:30
zones 2-3
Wednesday
Tired this morning and really sore. Felt much better by mid afternoon.
Did the Computrainer with Amy, Lisa, Tawnya, and Angie. Aubrey is the tri club bike coach and runs the Computrainers. We did a 16.8 mile time trial with lots of rolling hills. It was a really good workout. I hope we continue to use the system. It will make us fast.
Time 1:30
Zone 2-3
Thursday
Lift at gym
Same workout as Monday
Friday
Rode outside at for lunch.
Time 1:30.
Zones 2 and some 3.
Sat.
Running with Jenny, Cory, and Erik. We started at the M and ran until the trail meets Sypes Canyon. It was a beautiful sunny day, the trail was icy and sloppy in places but it was still fun.
Time 2:40
Zones 2 and 3 maybe some 4 trying to run up those steep hills
Sun.
Ride with Jenny and Marta. It was really cold out and I feel bad because I had to ride ahead of them just to stay warm. We did a nice loop going down Durston to Luv Lane and over to Springhill.
Time 2:15
Zones 1-2 and some 3
Ran for 20 minutes right after bike ride. Trying to get the feeling of the transition for that race in a few weeks.
Zone 2-3
Total time 2:35
Total weekly time 13 hour, 16 if you count last Sunday
weights-I have stepped up the weights. I am adding weight and lowering reps 10-15 reps, 3-5 sets. The weights that I lift are in my other coat pocket, will add later
Squats-195lbs (how much does the bar weigh?)
seated row-70lbs
standing lat pull down-50lbs
hamstring-still light weight and 20 reps-30lb- should up this
core-20 minutes
Time: 1hr
Master's swim
4x100 IM
-100 free
-100 back
-100 breat
-100 free
5x50 free-descending
200 fast
400 recovery
2x100 fast
400 recovery
3x50 fast
400 recovery
4x25 fast
5x50 kick
2850m total
time 1:30
Total time: 2:30
Tuesday-soooooo sore from lifting and maybe swimming
Ran with the GAS people on trails around town. Distance 7-7.5 miles. Tried to do an intensive endurance workout. Ran in zone 3 periodically throughout the run.
Time 1:30
zones 2-3
Wednesday
Tired this morning and really sore. Felt much better by mid afternoon.
Did the Computrainer with Amy, Lisa, Tawnya, and Angie. Aubrey is the tri club bike coach and runs the Computrainers. We did a 16.8 mile time trial with lots of rolling hills. It was a really good workout. I hope we continue to use the system. It will make us fast.
Time 1:30
Zone 2-3
Thursday
Lift at gym
Same workout as Monday
Friday
Rode outside at for lunch.
Time 1:30.
Zones 2 and some 3.
Sat.
Running with Jenny, Cory, and Erik. We started at the M and ran until the trail meets Sypes Canyon. It was a beautiful sunny day, the trail was icy and sloppy in places but it was still fun.
Time 2:40
Zones 2 and 3 maybe some 4 trying to run up those steep hills
Sun.
Ride with Jenny and Marta. It was really cold out and I feel bad because I had to ride ahead of them just to stay warm. We did a nice loop going down Durston to Luv Lane and over to Springhill.
Time 2:15
Zones 1-2 and some 3
Ran for 20 minutes right after bike ride. Trying to get the feeling of the transition for that race in a few weeks.
Zone 2-3
Total time 2:35
Total weekly time 13 hour, 16 if you count last Sunday
1/29/2009
Zones
I guess I should start paying attention to the zones I am in. Here is the list that I go off of. I think I know what my AT is on the bike. But I don't know what it is while running or swimming. Besides right now my heart rate monitor doesn't read above 168 which makes me feel really out of shape, but I think it is broken) I think it is a little lower running. I should really get tested so these numbers are right. For now I just go off of feel.
Zone 1 less than 56% of AT
Zone 2 56%-75% of AT
Zone 3 76-90% of AT
Zone 4 91-100% of AT
Zone 5a 101-105% of AT
Zone 5b 106-120% of AT
Zone 5c more than 120% of AT
Zone 1 less than 56% of AT
Zone 2 56%-75% of AT
Zone 3 76-90% of AT
Zone 4 91-100% of AT
Zone 5a 101-105% of AT
Zone 5b 106-120% of AT
Zone 5c more than 120% of AT
1/26/2009
Week of 1-26 Base 1-4 Total time 8 hrs
Mon.
Master's swim
I had some issues at first with the planned workout because we were practicing backstroke, breast, and freestyle. Luckily Furry was there (the seasoned triathlete and good swimmer) and she set me straight. I will now do the Master's swim how they want me to. Who knows the water may be really choppy someday and I will have to swim it all with the breaststroke. I was happy though because I graduated from up one lane.
Anyway, the backstroke was the hardest for me and it hurt my shoulder a little bit. All in all the workout was really hard, everybody in the lane was a good swimmer and I had to work my ass off to keep up. I also officially paid, so I guess I am stuck doing this for the next 3 months.
Time 1.5 hours
Tues.
Skate ski with the GAS team up Bozeman Creek. I tried really hard to keep my heart rate down and really focus on skills. I really like V2 alternate on the mild downhills. I was also trying to keep most of the weight in my legs on the steep uphills. Counterintuitive, I know, but it seems to be easier.
Time: 1.5 hours
Wed.
Trainer night with the girls. I am looking forward to this. Hopefully, I can keep a nice easy pace tonight.
Tital time: 1.15
Thurs.
Master's Swim
Perfect swim for triathlete endurance.
200m swim
200m kick
200m pull (didn't get to this, wear fins for kick next time)
12x50 IM (can't do butterfly, but tried to do the kick, or else just did free)
(IM= individual medley, 50 butterfly, 50 back, 50 breast, 50 free)
2X
200
300
400-felt really good on the last 400. Focused on long gliding strokes and resting, I think I actually speeded up these last laps compared to the other girls in my lane
200 cool down (only managed 100)
Friday
Went to yoga at the gym. The class was better than last week and flowed better. Did some nice postures that really got into my hip.
Time 1 hr, but really counts as a rest day
Sat.
Today was an amazing day. I went to the Jason Lezak talk. He is an olympic swimmer and was the last swimmer in the mens 400 freestyle relay that got the win for the USA. He was very inspiring and practical in his talk and emphasized a lot the power of the mind. After his talk I went to the clinic he held in the water. He taught us for 2 hours how to swim freestyle. My back was really sore the next morning. I hope that means my stroke was changing. I am so glad I joined Master's swim.
Sun.
I went with Furry, Amy, and a new girl I have never met before, Jenna, to Big Sky to skate ski. We weren't going to go that long because Furry is tapering, and I didn't want to get a lot of hours in, but of course we went to 'the summit" again. I felt really crappy for the first half of the uphill but finally felt like I got my groove going. The views were amazing, it was cloudy last weekend and we didn't realize Lone Peak was right there. The downhill was nice and easy, good for working on V2 alternate. It was a fun day with lots of laughs and hard work.
I think I am going to cheat a little and start my hours for this week today.
Total time: 3hours
Master's swim
I had some issues at first with the planned workout because we were practicing backstroke, breast, and freestyle. Luckily Furry was there (the seasoned triathlete and good swimmer) and she set me straight. I will now do the Master's swim how they want me to. Who knows the water may be really choppy someday and I will have to swim it all with the breaststroke. I was happy though because I graduated from up one lane.
Anyway, the backstroke was the hardest for me and it hurt my shoulder a little bit. All in all the workout was really hard, everybody in the lane was a good swimmer and I had to work my ass off to keep up. I also officially paid, so I guess I am stuck doing this for the next 3 months.
Time 1.5 hours
Tues.
Skate ski with the GAS team up Bozeman Creek. I tried really hard to keep my heart rate down and really focus on skills. I really like V2 alternate on the mild downhills. I was also trying to keep most of the weight in my legs on the steep uphills. Counterintuitive, I know, but it seems to be easier.
Time: 1.5 hours
Wed.
Trainer night with the girls. I am looking forward to this. Hopefully, I can keep a nice easy pace tonight.
Tital time: 1.15
Thurs.
Master's Swim
Perfect swim for triathlete endurance.
200m swim
200m kick
200m pull (didn't get to this, wear fins for kick next time)
12x50 IM (can't do butterfly, but tried to do the kick, or else just did free)
(IM= individual medley, 50 butterfly, 50 back, 50 breast, 50 free)
2X
200
300
400-felt really good on the last 400. Focused on long gliding strokes and resting, I think I actually speeded up these last laps compared to the other girls in my lane
200 cool down (only managed 100)
Friday
Went to yoga at the gym. The class was better than last week and flowed better. Did some nice postures that really got into my hip.
Time 1 hr, but really counts as a rest day
Sat.
Today was an amazing day. I went to the Jason Lezak talk. He is an olympic swimmer and was the last swimmer in the mens 400 freestyle relay that got the win for the USA. He was very inspiring and practical in his talk and emphasized a lot the power of the mind. After his talk I went to the clinic he held in the water. He taught us for 2 hours how to swim freestyle. My back was really sore the next morning. I hope that means my stroke was changing. I am so glad I joined Master's swim.
Sun.
I went with Furry, Amy, and a new girl I have never met before, Jenna, to Big Sky to skate ski. We weren't going to go that long because Furry is tapering, and I didn't want to get a lot of hours in, but of course we went to 'the summit" again. I felt really crappy for the first half of the uphill but finally felt like I got my groove going. The views were amazing, it was cloudy last weekend and we didn't realize Lone Peak was right there. The downhill was nice and easy, good for working on V2 alternate. It was a fun day with lots of laughs and hard work.
I think I am going to cheat a little and start my hours for this week today.
Total time: 3hours
1/23/2009
Week of January 19
Mon.
Skate skied to the bridge at Bozeman Creek. 6-all out efforts up the steepest hill. Took it easy on the way down. 2 hours.
Master's swim- there was only a lifeguard for half an hour. Swam ~1200m.
Total time 2:30
Tues.
Ran up Bozeman Creek to outhouse with Justin. Ran hard. 1hour
Weights at gym
squats with weight- 3x20
lat pull down-40lbs-3x20
step-ups with weight-3x20 each leg
sit ups on decline-3x20
hamstrings 55lbs-3x20
core-5 minutes
time-:45
total time: 1:45
Wed.
Trainer night - 5-1 minute single leg drills on each leg. 3-5 minute hard efforts (will work up to 15 minute efforts). Otherwise, nice fun ride with the ladies.
Total time: 1:20
Thurs.
Commuted to work. Rode hard home and rode to gym. Forgot to bring lock so rode hard home again.
Double spin night. Second class was hard (lots of buring legs).
Time 1:30
Weights
Legs were tired from all the riding. Only did arms and core.
Time :30
Total time: 2 hours
Fri.
Rest day
Yoga at gym
Sat.
Skied at Lone mountain with Jenny, Amy, and Rob. Made it to "the summit" and did the lollipop. Our goal was 4 hours and we added 4 minutes to that. Afterwards we ate Thai. What a great day.
Zones 2-5
Total time 4:04
Sun.
We had our party Sat. night and brrrr the weather is cold out there. Not too motivated to day, so I will go to the gym.
Run on treadmill-Endurance run 60+ minutes. At every 10 minute increment I added an incline to the treadmill to make the effort a little harder. Started out at 3 minutes, then 4, then 5 and went back down to 4 and 3. Effort 2-3.
Weights-Didn't do complete workout. I was tired from Sat.
Squats with 20 lbs on bar- 3x12
Lat pull down-40lbs-3x20
Rowing(?)can't remember the real term-3x20
quads-40lbs-3x12
bench press-3x20
worked on core for about 15 minutes
Total time: 2hours
Total weekly time: 14:30 (I felt like it took a lot of work this week to get in those hours. I think I need to be more diligent during the week to get more in. For example Wed. could have been 2 hours) Next week is an easier week. Yeah!
Skate skied to the bridge at Bozeman Creek. 6-all out efforts up the steepest hill. Took it easy on the way down. 2 hours.
Master's swim- there was only a lifeguard for half an hour. Swam ~1200m.
Total time 2:30
Tues.
Ran up Bozeman Creek to outhouse with Justin. Ran hard. 1hour
Weights at gym
squats with weight- 3x20
lat pull down-40lbs-3x20
step-ups with weight-3x20 each leg
sit ups on decline-3x20
hamstrings 55lbs-3x20
core-5 minutes
time-:45
total time: 1:45
Wed.
Trainer night - 5-1 minute single leg drills on each leg. 3-5 minute hard efforts (will work up to 15 minute efforts). Otherwise, nice fun ride with the ladies.
Total time: 1:20
Thurs.
Commuted to work. Rode hard home and rode to gym. Forgot to bring lock so rode hard home again.
Double spin night. Second class was hard (lots of buring legs).
Time 1:30
Weights
Legs were tired from all the riding. Only did arms and core.
Time :30
Total time: 2 hours
Fri.
Rest day
Yoga at gym
Sat.
Skied at Lone mountain with Jenny, Amy, and Rob. Made it to "the summit" and did the lollipop. Our goal was 4 hours and we added 4 minutes to that. Afterwards we ate Thai. What a great day.
Zones 2-5
Total time 4:04
Sun.
We had our party Sat. night and brrrr the weather is cold out there. Not too motivated to day, so I will go to the gym.
Run on treadmill-Endurance run 60+ minutes. At every 10 minute increment I added an incline to the treadmill to make the effort a little harder. Started out at 3 minutes, then 4, then 5 and went back down to 4 and 3. Effort 2-3.
Weights-Didn't do complete workout. I was tired from Sat.
Squats with 20 lbs on bar- 3x12
Lat pull down-40lbs-3x20
Rowing(?)can't remember the real term-3x20
quads-40lbs-3x12
bench press-3x20
worked on core for about 15 minutes
Total time: 2hours
Total weekly time: 14:30 (I felt like it took a lot of work this week to get in those hours. I think I need to be more diligent during the week to get more in. For example Wed. could have been 2 hours) Next week is an easier week. Yeah!
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