week 1, base, hours -12.5

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