eThis week I am starting my Base 2 block of training. I am moving up in the world and can now add some more intensity to my workouts. This week is going to consist of some hill runs and rides. Week 2 and 3 are lots of hours. I might have to call in sick to work one of the days of week 3 to have a big training day in the middle of the week.
Monday
Lifted at gym, but was busy at work with everybody gone and didn't get there until kind of late. Didn't get to all of the isolated arm stuff
Swim
200 swim
200kick
200pull
10x100 alternate swim and headup25/swim50/headup25
200 butterfly kick on back (only did 100, don't have fins and I was drinking the pool)
x3
50 all out
100 med/fast
200 med
200 breast kick on back (only did 150)
25x10 kick sprints (only did 6 because of time)
50 cool down
2850m total
1:30 time
total time 2:15
Tuesday
Rode Computrainer with the Tritons. The actual workout was about 1:15 but rode for 30 minutes before the workout. Tony and Laurie designed the workout Here is the workout. It was good, my legs felt really tired and it was hard to get into zone 3.
6 minutes spinning at >90rpm
5 minutes of 30 seconds out of the saddle and 30 seconds in the saddle
6 minutes of 1 minute isolated leg spinning
Main set
3x
7 minutes in zone one
8 minutes in zone 3
5 minute cool down
1:45 total
Wednesday
Erik and I went and skied at Lindley for an hour at lunch. We did a good warm up and then did 5 hill repeats that took about 2:20-2:30 to finish. My legs were toast still today.
Masters swim
300 swim
200 kick (got here late and didn't do pull or kick)
200pull
4x50 build
Main set
x3
4x100 on 2
1x50 on 1
1x100 on 1:45
This was really hard. Through the whole set we were supposed to do a 6 count kick. Which means you kick 6 times for each stroke. We were really huffin and puffin at the end of each 100.
6x25 underwater swim to the other side of the pool with no breaths. After two of these and coming up short I put my mind to it and swam all the way across two times. Yeah!!! That was pretty cool.
200 pull for a cool down.
swim time 1:30
total time 2:30
Note: Want to start keeping track of hours on the bike, swim, and run, and how many times a week I do them. Total hours might not be as beneficial if I am not breaking them up the correct way. So far this week I have done 2 good swim sessions, a bike session, and a run/ski session. Over the weekend I need to get in another good bike and run session and run or ski on Friday.
Thursday
Tired today. I feel like I am getting kind of worn out and could get sick.
Went to yoga at the gym. Was going to spin on the spinning bikes for about an hour, but decided that quality was more important than quantity.
Went to bed early.
Friday
Got up early and rode the trainer. Wow, it is hard to get on the bike that early in the morning. I definitely had a mental battle. Rode doing some pedalling drills and then did a 30 minute tempo ride. It was good, and I am going to add about 10 minutes each week to this to get up over an hour in tempo. It took a long time to get up to zone 3. I never realized how much of a lag with heart rate there really is. But once I was in it, it was almost harder to keep it down than up.
1:20
Sat.
Expected to go out for a 2-2.5 hr ride with Erik on the trails around town with our fixies. Erik was a slave driver. We ended up on top of Story Hill, trying to go down the trail. That didn't work. Then had to hike our way out. Then we said lets go around Bozeman Pond and head home. I thought that meant on the roads. Erik led me through every trail he could to get home. Riding on the snow and I got a little crabby at one point. But the end was in sight and we made it home. Thanks slave driver.
3.5hrs
Sunday
Since we went on such a long ride on Sat. I was pretty much done for the week. I went to Master's swim in the morning. Jen was sneaky and moved me up, like 3 lanes!!! All of a sudden I was doing the long workout. Not sure what this means, but it was a hard day of swimming. After that I was done. Erik and I went to lunch. He left for Kalispell and I went to Norris with Jenny and soaked. Good Day!!!
1/25/2010
1/20/2010
Base 1 week for 9.0 hours
Monday
Was a holiday so kind of counted it as last week. Skiied at Harriman State Park for 1.5 hours. Did the 10k loop that we did at the race. It seemed very long. I was pretty tired. Very beautiful though. There were swans on the river and in the ponds
Tuesday
Lactate Threshold Test. I was dreading it all day. It sucked, but went by pretty fast. It was cool to look at the heart rate graph afterwards.
My current Functional Threshold Power is 174. My heart rate average over the 20 minutes is 170. I am still trying to understand what these numbers mean and how I can use them for creating zones, but at least I know now. I will try to do this test every 6 weeks and see how the numbers change. Hopefully over the course of the season I can raise the FTP.
Wed.
Lifted and swam
The swim was hard but fun
200 swim
100 pull, 100 kick, 100 pull
6x50 1-3, 4-6 descend
3x150 swim on 3:00
3x50kick on 1:15
3x100 on something can't remember
3x50 kick on 1:15
3x50 on 1
3x50 kick
off blocks 13x50
x2
fly/back, back/breast, breast/free
breath 3,5,7 every 50
The breath 5,7 is really hard for me. It is supposed to raise your lactate threshold. Now that I know that I will work harder on it.
Time 2:30
Thursday
My shoulder has been hurting the last couple of weeks, I think because of when I injured it a couple of years ago. S0, I decided to get a massage. 1 hour of pleasure and pain. Got my back, neck and shoulder worked on. I wish I could afford one more often. o/o.
Friday
Ran on the treadmill at the gym for about 45 minutes. Did some strides in the beginning and did some 20 sec. pick up near the end.
Lifted after running.
1:45
Saturday
Rode with the Tritons. Did the first 30 miles of the Wildlflower course.
2hour
Sunday
Went to Homestake with Erik, Sprout, Jenny, and Marta. We all fit into Jennys car with the skis and everything. The skiing up there was a little brutal. The trails are not very wide and the grooming was pretty bad, but that place is just beautiful. I love skiing through all of the landscape changes. Going from wetland areas with lots of aspens to big rocky areas deep in the forest. We skied up an ungroomed part of the forest service road to a gorgeous view of the Tobacco Roots on the other side. Marta is a trooper and did awesome. I think I found a new skiing buddy.
2hrs
Was a holiday so kind of counted it as last week. Skiied at Harriman State Park for 1.5 hours. Did the 10k loop that we did at the race. It seemed very long. I was pretty tired. Very beautiful though. There were swans on the river and in the ponds
Tuesday
Lactate Threshold Test. I was dreading it all day. It sucked, but went by pretty fast. It was cool to look at the heart rate graph afterwards.
My current Functional Threshold Power is 174. My heart rate average over the 20 minutes is 170. I am still trying to understand what these numbers mean and how I can use them for creating zones, but at least I know now. I will try to do this test every 6 weeks and see how the numbers change. Hopefully over the course of the season I can raise the FTP.
Wed.
Lifted and swam
The swim was hard but fun
200 swim
100 pull, 100 kick, 100 pull
6x50 1-3, 4-6 descend
3x150 swim on 3:00
3x50kick on 1:15
3x100 on something can't remember
3x50 kick on 1:15
3x50 on 1
3x50 kick
off blocks 13x50
x2
fly/back, back/breast, breast/free
breath 3,5,7 every 50
The breath 5,7 is really hard for me. It is supposed to raise your lactate threshold. Now that I know that I will work harder on it.
Time 2:30
Thursday
My shoulder has been hurting the last couple of weeks, I think because of when I injured it a couple of years ago. S0, I decided to get a massage. 1 hour of pleasure and pain. Got my back, neck and shoulder worked on. I wish I could afford one more often. o/o.
Friday
Ran on the treadmill at the gym for about 45 minutes. Did some strides in the beginning and did some 20 sec. pick up near the end.
Lifted after running.
1:45
Saturday
Rode with the Tritons. Did the first 30 miles of the Wildlflower course.
2hour
Sunday
Went to Homestake with Erik, Sprout, Jenny, and Marta. We all fit into Jennys car with the skis and everything. The skiing up there was a little brutal. The trails are not very wide and the grooming was pretty bad, but that place is just beautiful. I love skiing through all of the landscape changes. Going from wetland areas with lots of aspens to big rocky areas deep in the forest. We skied up an ungroomed part of the forest service road to a gorgeous view of the Tobacco Roots on the other side. Marta is a trooper and did awesome. I think I found a new skiing buddy.
2hrs
1/13/2010
Base 1 Week 3 17.5 hours
This is going to be a tough week. I had a hard time getting in 15.5 hours last week. However, I will not worry about it if I am a little off.
Monday
Tired from the weekend. I went home after work to take the dogs on walk and then went to Master's swim for an hour.
Warm up
4x150 swim, kick, pull, drill
6x75 build
Main set
100 breath every 7
200 negative split
300 breath every 5
400 negative split
300 breath every 5
200
100
We only got to the second 300 in the 1 hr. Wednesday starts the longer workouts again. Yeah!!
1hr
Tuesday
Lifted at the gym during lunch. 2 reps of each of the excercises. Kept getting distracted by people which made me feel a little stressed out.
Tried to organize trainer night, but only Marta showed and Sprout came by for a little while. I think I am done organizing. It would be better to get in on the Triton rides anyway. They are coached, have lots of time slots, and I am already paying for it.
We rode for 2 hours. I tried to get at least 30 minutes in at zone 3. It was lots of fun. We had a good playlist and lots of good talk.
Wed.
Workout 1
Ran for about an hour before swimming. Ran outside on some of the trails and to and from MSU. Tried to take it easy, but didn't, and felt really good.
Workout 2
Swim
2x200 swim
4x40kick
400 pull in IM order. (This was so hard, my arms and back were toast for the rest of the workout)
16x50 fly/back, back/breast, breast/free
4x100 free/IM order 50 ez after each 100
4x50 free/IM order
4x25 free
I think this is most of the workout. Might be missing some of the warm up.
Total length 2900
time 1.5
Daily time 2.5
total time this week 6.5
Thursday
Went to the gym during the day to lift. Did the regular. Added about 10 minutes of core.
1 hr
Rode the trainer easy after work before the Rec. and Parks board meeting.
1 hr
Total 2hrs
8.5 already for the week. Well onto getting in the 17.5
Friday
Ran outside after work with Sprout. Just did a pretty easy run.
1:10
Saturday
Rode outside with Erikon our fixies with the studded tires. Tried to ride on most of the town trails+ some. This was a hard ride. Lots of work going up hills on the fixie. It was fun to get outside and ride though.
3:20
Sunday
Master's swim
Went and swam for an hour this morning. Had a really good swim. Put the kickboard between my legs and pullede so Jen could see how much we were rotating. She says I reach across, not straight forward at shoulder width. I think I really made a breakthrough on my technique. Fingers crossed. I will keep trying.
1 hour
Went to West and skied at Rendevous before going to Island Park for the night and spending the night at the Trout Hunter. Skied the big Windy Ridge Loop.
1:30
Total time 15:5 Short on hours this week. Going to add the Monday ski at Harriman State Park to the hours. For 17 total. I think that ride on Sunday and the skiing was pretty intense. I am trying not to worry about not making these goals. After 3 weeks of lots of hours I am pretty tired. Definitely looking forward to a rest week. Next week only 9 hours but I have a threshold test on Tuesday. Should be fun!!!
Monday
Tired from the weekend. I went home after work to take the dogs on walk and then went to Master's swim for an hour.
Warm up
4x150 swim, kick, pull, drill
6x75 build
Main set
100 breath every 7
200 negative split
300 breath every 5
400 negative split
300 breath every 5
200
100
We only got to the second 300 in the 1 hr. Wednesday starts the longer workouts again. Yeah!!
1hr
Tuesday
Lifted at the gym during lunch. 2 reps of each of the excercises. Kept getting distracted by people which made me feel a little stressed out.
Tried to organize trainer night, but only Marta showed and Sprout came by for a little while. I think I am done organizing. It would be better to get in on the Triton rides anyway. They are coached, have lots of time slots, and I am already paying for it.
We rode for 2 hours. I tried to get at least 30 minutes in at zone 3. It was lots of fun. We had a good playlist and lots of good talk.
Wed.
Workout 1
Ran for about an hour before swimming. Ran outside on some of the trails and to and from MSU. Tried to take it easy, but didn't, and felt really good.
Workout 2
Swim
2x200 swim
4x40kick
400 pull in IM order. (This was so hard, my arms and back were toast for the rest of the workout)
16x50 fly/back, back/breast, breast/free
4x100 free/IM order 50 ez after each 100
4x50 free/IM order
4x25 free
I think this is most of the workout. Might be missing some of the warm up.
Total length 2900
time 1.5
Daily time 2.5
total time this week 6.5
Thursday
Went to the gym during the day to lift. Did the regular. Added about 10 minutes of core.
1 hr
Rode the trainer easy after work before the Rec. and Parks board meeting.
1 hr
Total 2hrs
8.5 already for the week. Well onto getting in the 17.5
Friday
Ran outside after work with Sprout. Just did a pretty easy run.
1:10
Saturday
Rode outside with Erikon our fixies with the studded tires. Tried to ride on most of the town trails+ some. This was a hard ride. Lots of work going up hills on the fixie. It was fun to get outside and ride though.
3:20
Sunday
Master's swim
Went and swam for an hour this morning. Had a really good swim. Put the kickboard between my legs and pullede so Jen could see how much we were rotating. She says I reach across, not straight forward at shoulder width. I think I really made a breakthrough on my technique. Fingers crossed. I will keep trying.
1 hour
Went to West and skied at Rendevous before going to Island Park for the night and spending the night at the Trout Hunter. Skied the big Windy Ridge Loop.
1:30
Total time 15:5 Short on hours this week. Going to add the Monday ski at Harriman State Park to the hours. For 17 total. I think that ride on Sunday and the skiing was pretty intense. I am trying not to worry about not making these goals. After 3 weeks of lots of hours I am pretty tired. Definitely looking forward to a rest week. Next week only 9 hours but I have a threshold test on Tuesday. Should be fun!!!
1/04/2010
Week 2 base 1 15.5 hours
Going to start this week on Monday. Some flexibility does wonders for my psyche.
Monday
Lift
2X 12-15 repetitions of all of Mark Allen's suggested exercises.
Swim
300 swim
200 pull
100 kick
9x50 descend, head up, 6 count switch
1x400
2x300
3x200
4x100
We only had an hour so we had to cut out one 3x200 and 3 of the 4x100. This is a good workout. You start out slow on the 400 and get faster each new set. This was hard though because Aubrey was swimming in our lane and making everything hard. My new goal is to also get fast when the workout is hard. I think right now it is just hard. Not fast.
Total time 2 hrs
Tues.
Rode the trainer. Stayed mostly in zones (based on what I call zones) 1 and 2. During the warm up I did some one legged spinning in the aerobars. I have been doing this drill pretty well, but not in the aerobars. When I got down, I realized I was losing all my power on the upstroke because (I think) my seat was too low. I raised the seat a little and it seemed to work. During the main set I got into zone 3 for about 30 minutes by shifting down and riding in a harder gear. Did this for 5 minutes with a 5 minute break, 6 minutes on 5 off, 7 on 5 off, 6 on 5 off, 5 on 5 off. The last 30 minutes of this 2:30 ride was probably the most challenging mentally and physically. Got it done though. Yeah!!!
My goal for this week it to set up a testing session for the bike so that I can figure out what my zones really are.
Total time 2:30
Wed.
Lifted as on Monday. As I was walking to the gym and changing my vision in my left eye was really weird. Like I had been staring at a bright light. This had happened a couple of times before and I am not sure what it is. I was really bonky after swimming, so maybe I needed to eat.
Swim
200 swim
200 kick IM order
100 pull
4X50 practicing flip turns starting in the middle of the pool
4X50 build
4X75 starting from a dive and going 85%. Then a 25 active recovory. (This was really challenging, but good)
4X50 starting from the blocks and going as fast as possible. This was fun we did it with everybody in heats.
The pool closes early still so we had to get out after the 4th 50.
Total time 2 hrs
Thursday
Recovery day. I was beat last night after swimming and then had to get up at 5 to take my Mom to the airport.
Spin out on the bike for 1- 1:30.
Get ready for a big weekend!!!!
Friday
Ran on the treadmill at the gym for 1:05. Went through some rolling hills. Tried not to work too hard.
Sat.
Today was great. I skiied up Sourdough and over to Moser, then down Moser and over to Wild Horse Junction. Probably between 20 and 25 miles. I wore the heart rate monitor and it was pretty cool to see where my heart rate would max out. Around 170. My lactate threshold must be around 163.
Total time 4hrs yeah!!!!
Sun.
Master's swim
Fun day with lots of kicking
300 swim
200 swim non-free
100 pull
Lots more, can't remember everything and don't have time to write it
Time 1:30
Run
Went to Bear Trap with the dogs. Ran up for 45 and back for 45. Then went and soaked at Norris. Love soaking.
Time 1:30
Total time 3:00
Made my goal time this week of 15. 5 hours. That was hard on the weekend, but I feel strong.
Monday
Lift
2X 12-15 repetitions of all of Mark Allen's suggested exercises.
Swim
300 swim
200 pull
100 kick
9x50 descend, head up, 6 count switch
1x400
2x300
3x200
4x100
We only had an hour so we had to cut out one 3x200 and 3 of the 4x100. This is a good workout. You start out slow on the 400 and get faster each new set. This was hard though because Aubrey was swimming in our lane and making everything hard. My new goal is to also get fast when the workout is hard. I think right now it is just hard. Not fast.
Total time 2 hrs
Tues.
Rode the trainer. Stayed mostly in zones (based on what I call zones) 1 and 2. During the warm up I did some one legged spinning in the aerobars. I have been doing this drill pretty well, but not in the aerobars. When I got down, I realized I was losing all my power on the upstroke because (I think) my seat was too low. I raised the seat a little and it seemed to work. During the main set I got into zone 3 for about 30 minutes by shifting down and riding in a harder gear. Did this for 5 minutes with a 5 minute break, 6 minutes on 5 off, 7 on 5 off, 6 on 5 off, 5 on 5 off. The last 30 minutes of this 2:30 ride was probably the most challenging mentally and physically. Got it done though. Yeah!!!
My goal for this week it to set up a testing session for the bike so that I can figure out what my zones really are.
Total time 2:30
Wed.
Lifted as on Monday. As I was walking to the gym and changing my vision in my left eye was really weird. Like I had been staring at a bright light. This had happened a couple of times before and I am not sure what it is. I was really bonky after swimming, so maybe I needed to eat.
Swim
200 swim
200 kick IM order
100 pull
4X50 practicing flip turns starting in the middle of the pool
4X50 build
4X75 starting from a dive and going 85%. Then a 25 active recovory. (This was really challenging, but good)
4X50 starting from the blocks and going as fast as possible. This was fun we did it with everybody in heats.
The pool closes early still so we had to get out after the 4th 50.
Total time 2 hrs
Thursday
Recovery day. I was beat last night after swimming and then had to get up at 5 to take my Mom to the airport.
Spin out on the bike for 1- 1:30.
Get ready for a big weekend!!!!
Friday
Ran on the treadmill at the gym for 1:05. Went through some rolling hills. Tried not to work too hard.
Sat.
Today was great. I skiied up Sourdough and over to Moser, then down Moser and over to Wild Horse Junction. Probably between 20 and 25 miles. I wore the heart rate monitor and it was pretty cool to see where my heart rate would max out. Around 170. My lactate threshold must be around 163.
Total time 4hrs yeah!!!!
Sun.
Master's swim
Fun day with lots of kicking
300 swim
200 swim non-free
100 pull
Lots more, can't remember everything and don't have time to write it
Time 1:30
Run
Went to Bear Trap with the dogs. Ran up for 45 and back for 45. Then went and soaked at Norris. Love soaking.
Time 1:30
Total time 3:00
Made my goal time this week of 15. 5 hours. That was hard on the weekend, but I feel strong.
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