Base 2 13.5hrs

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!!!