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.