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
1/29/2009
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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