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.

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

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.

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.