Monday
Nothing, exhausted from the weekend.
Tuesday
Rode for about 1:15. Rode pretty easy.
Wednesay
Easy walk and run
Master's swim- swimming was fun. We dove off the block and swam to the other side. We then got out and walked back to the next block and dove in again. We did that for about 30 minutes.
1:30
Thursday
Biked with Angie and Amy. Total ride time was about 1:15. Then met Lizzie for flight night.
Friday
Nothing. Was going to run, but got caught up at Insty Prints getting posters for SWAP printed.
Saturday
Training race!!! Rode about 85 miles. It was a long day.
4hrs
Sunday
Nothing. Went to Chico with Lizzie, Johnny, Jack, and Ruby. Erik decided we needed to continue our rest week the best we could.
Total 8.5
3/22/2010
3/09/2010
Base 3-3 19.0 hours. Final big base week!!!
Monday
Master's swim
200 swim
200 kick on back
x2 100 kick
100 pull
x3 50fly
50back
50breast
50 free
50kick on back
12X15 breath 3,5,7,9,7,5,3,5,7,9,7,9
Jordan decided to coach my fly and my land mate kept talking. Wasn't the most productive swimming practice. Felt good on the hypoxic swim though. Actually got in a couple of 9s.
Tuesday
Erik and I went on a ride at lunch. Went out to Triple Tree and did 4-6 minute intervals. The last one my legs were definitely burning.
It was Toris birthday so we went up to my parents house and had dinner with her, Shane, Aunt Marlene, and Marshal. I wish I could have had an evening of training, but we do have to hang out with family sometimes. The 19 hours is going to be tough this week.
1:40
Sidenote: My ankles have been really sore lately. I think it is from running on trails. I have been icing and elevating them. Hopefully the pain goes away soon.
Wed.
Tempo ride in a spinning class at the gym.
1:00
Run and some plyos with the dogs after work. The plyos really hurt my ankles so I think I will stick with weights for a few more weeks.
:45
Master's swim
400
200IM
100IM
3-50 descend 1-3
12x50 starting in the middle of the pool 3x each stroke
4x100 on 2:05
100EZ
2x200 0n 4:10
50EZ
2x100IM
50EZ
2800
1:30
Total time today 3:15
Thursday
Had to work kind of late and then had a RPAB meeting. Didn't get anything done but walk the dogs
Friday
Had to be at work by 6am and back to work at 8:30pm. This made for a long day.
Did a good swim at lunch
300 swim
200kick
200pull
100IM
3x50 descend 1-3
1000 timed- 18:30
500
250
100 cool down
2800total
1:15
Took the dogs on a walk and did a little running. Ran for about 15 minutes and then did a couple of hard efforts to get ready for racing tomorrow. First race since November. I am kind of excited, and nervous.
Total: 2hrs
Saturday
Run to the Pub. I can't say my performance was stellar. In fact I am pretty disappointed in my run. Of course Jenny beat my by a lot. My time was 1:50 something. Didn't reach my goal of 1:45. I was running at threshold the whole time though. Also I cramped up at mile 8 just like the Dublin marathon. WTF!!!!! I need to figure this out. I guess my excuses are that I am at the end of a big trainng block after being sick. It was my first huge hard effort on the run of the season. Hopefully it gets better.
Sun.
Waiting for the roads to dry out a little to get in a nice long easy spin on the bike. My legs hurt from yesterday.
Rode out to meet Rich, Marta, Erik, and Phil on River Rd. We rode on River Rd, over to the mouth of Gallatin Canyon, back on Gooch Hill. Lots of stops and lots of spinning. I initially felt I didn't have much in me, but rode for 4.5 hours.
Didn't get my training goal in this week. That always bugs me, but did have lots of higher intensity riding and running and swimming.
Total 15.25
Master's swim
200 swim
200 kick on back
x2 100 kick
100 pull
x3 50fly
50back
50breast
50 free
50kick on back
12X15 breath 3,5,7,9,7,5,3,5,7,9,7,9
Jordan decided to coach my fly and my land mate kept talking. Wasn't the most productive swimming practice. Felt good on the hypoxic swim though. Actually got in a couple of 9s.
Tuesday
Erik and I went on a ride at lunch. Went out to Triple Tree and did 4-6 minute intervals. The last one my legs were definitely burning.
It was Toris birthday so we went up to my parents house and had dinner with her, Shane, Aunt Marlene, and Marshal. I wish I could have had an evening of training, but we do have to hang out with family sometimes. The 19 hours is going to be tough this week.
1:40
Sidenote: My ankles have been really sore lately. I think it is from running on trails. I have been icing and elevating them. Hopefully the pain goes away soon.
Wed.
Tempo ride in a spinning class at the gym.
1:00
Run and some plyos with the dogs after work. The plyos really hurt my ankles so I think I will stick with weights for a few more weeks.
:45
Master's swim
400
200IM
100IM
3-50 descend 1-3
12x50 starting in the middle of the pool 3x each stroke
4x100 on 2:05
100EZ
2x200 0n 4:10
50EZ
2x100IM
50EZ
2800
1:30
Total time today 3:15
Thursday
Had to work kind of late and then had a RPAB meeting. Didn't get anything done but walk the dogs
Friday
Had to be at work by 6am and back to work at 8:30pm. This made for a long day.
Did a good swim at lunch
300 swim
200kick
200pull
100IM
3x50 descend 1-3
1000 timed- 18:30
500
250
100 cool down
2800total
1:15
Took the dogs on a walk and did a little running. Ran for about 15 minutes and then did a couple of hard efforts to get ready for racing tomorrow. First race since November. I am kind of excited, and nervous.
Total: 2hrs
Saturday
Run to the Pub. I can't say my performance was stellar. In fact I am pretty disappointed in my run. Of course Jenny beat my by a lot. My time was 1:50 something. Didn't reach my goal of 1:45. I was running at threshold the whole time though. Also I cramped up at mile 8 just like the Dublin marathon. WTF!!!!! I need to figure this out. I guess my excuses are that I am at the end of a big trainng block after being sick. It was my first huge hard effort on the run of the season. Hopefully it gets better.
Sun.
Waiting for the roads to dry out a little to get in a nice long easy spin on the bike. My legs hurt from yesterday.
Rode out to meet Rich, Marta, Erik, and Phil on River Rd. We rode on River Rd, over to the mouth of Gallatin Canyon, back on Gooch Hill. Lots of stops and lots of spinning. I initially felt I didn't have much in me, but rode for 4.5 hours.
Didn't get my training goal in this week. That always bugs me, but did have lots of higher intensity riding and running and swimming.
Total 15.25
3/02/2010
Base 3-2 17.5 hours
Not sure if I am going to get in the whole 17.5 hours. Still a little tired and am coughing. Need to take it easy for a little longer.
Monday
Lifted- added lunges which I hadn't been doing. Really sore butt the next day. Did some core work too.
Masters swim
400 free
200IM
200IM kick
200pull
50
100
200
350
200
Had to call it quits because we had a Muleterrro meeting.
Not to bad yardage though 1700. I thought I was being a slacker. Had to keep stopping so I could cough.
2hrs
Tuesday
Rode at lunch. Warm up. 45 minute tempo. Cool down
1:20
Ran easy after work. Had the dogs and picked up the Roxinator for her visit this week.
:45
2:05
Wed.
Wasn't feeling to good. Went home a little early and took the dogs on a walk. I think my nose won't stop draining and it is making my stomach and my head feel abnormal.
Masters swim
400 swim
2X
3-50 descent
3- 50 kick (dolphin, breast, flutter)
X5
100 swim in various forms, IM, negative split, breath 3 and 5
50 kick of various kicks
4X25 off the block in various forms IM and free
100 cool down
This workout was hard. We had to get out of the pool and dive off the block 18 times. I was pooped when it was done. It is amazing how one week out of the pool is so hard.
1:30
Thursday
Went home in the afternoon and did a run. Did a 30 minute tempo and some strides. I think I want to get a new pair of running shoes that aren't so stiff. I will keep mine for trails but get something else for roads.
Total time 1:10
Went to trainer night with Angie, Megan, and Anna. We rode at the gym for about an hour. My heartrate was in zone 3. I wonder if I am still sick and it is keeping it up there.
Total time 2:20
Friday
Lifted at gym at lunch
Took dogs up Drinking Horse Mountain after work. Ran up and down. Good high intensity run.
2hrs
Sat.
Took dogs out to Bear Trap. Ran at tempo for 30 minutes up and 30 minutes back. With warm up etc. the run was about 1:40. Ran past Bear Trap Creek a little ways. It is difficult back there. Not many go that far. Felt really strong on the way out, but was pretty tired coming back.
Met up with Sten and Erik who rode out and met me. Then we had a nice soak at the hot springs.
Sun.
Erik and I met Rich, Marta, Bob, Sten, and a couple of other guys from Butte out at Pipestone. We started out slowly stopping to talk at every intersection and me to hike my bike through some technical downhill and uphill, but ended up really pushing it up some hills when we got out of the mud. Even did some railroad track riding. What a great day!!!!!
5hrs
about 17 hrs this week.
Monday
Lifted- added lunges which I hadn't been doing. Really sore butt the next day. Did some core work too.
Masters swim
400 free
200IM
200IM kick
200pull
50
100
200
350
200
Had to call it quits because we had a Muleterrro meeting.
Not to bad yardage though 1700. I thought I was being a slacker. Had to keep stopping so I could cough.
2hrs
Tuesday
Rode at lunch. Warm up. 45 minute tempo. Cool down
1:20
Ran easy after work. Had the dogs and picked up the Roxinator for her visit this week.
:45
2:05
Wed.
Wasn't feeling to good. Went home a little early and took the dogs on a walk. I think my nose won't stop draining and it is making my stomach and my head feel abnormal.
Masters swim
400 swim
2X
3-50 descent
3- 50 kick (dolphin, breast, flutter)
X5
100 swim in various forms, IM, negative split, breath 3 and 5
50 kick of various kicks
4X25 off the block in various forms IM and free
100 cool down
This workout was hard. We had to get out of the pool and dive off the block 18 times. I was pooped when it was done. It is amazing how one week out of the pool is so hard.
1:30
Thursday
Went home in the afternoon and did a run. Did a 30 minute tempo and some strides. I think I want to get a new pair of running shoes that aren't so stiff. I will keep mine for trails but get something else for roads.
Total time 1:10
Went to trainer night with Angie, Megan, and Anna. We rode at the gym for about an hour. My heartrate was in zone 3. I wonder if I am still sick and it is keeping it up there.
Total time 2:20
Friday
Lifted at gym at lunch
Took dogs up Drinking Horse Mountain after work. Ran up and down. Good high intensity run.
2hrs
Sat.
Took dogs out to Bear Trap. Ran at tempo for 30 minutes up and 30 minutes back. With warm up etc. the run was about 1:40. Ran past Bear Trap Creek a little ways. It is difficult back there. Not many go that far. Felt really strong on the way out, but was pretty tired coming back.
Met up with Sten and Erik who rode out and met me. Then we had a nice soak at the hot springs.
Sun.
Erik and I met Rich, Marta, Bob, Sten, and a couple of other guys from Butte out at Pipestone. We started out slowly stopping to talk at every intersection and me to hike my bike through some technical downhill and uphill, but ended up really pushing it up some hills when we got out of the mud. Even did some railroad track riding. What a great day!!!!!
5hrs
about 17 hrs this week.
2/24/2010
Base 3-1 14.5 hours
Well so far this week hasn't started out well. On Sunday I got sick and I just kept getting sicker until Tuesday night when I got a high fever that finally broke. Now it is Wednesday and I think I am on the downward slope of this flu. Hopefully by Friday I will be back to normal.
Watching the Olympics I have really liked watching Apolo Ohno. Not sure if it his name, what he does, his composure etc. but today on Linsey Corbin's blog she shared a quote by him that is inspiring.
"If I have given my all and still do not win. I haven't lost. Others might remember winning or losing. I remember the journey."
I guess I will be forced to just rest up this week. I want to get back to the high training hours of this last block of base training that I have. You can't build a house until you have a solid foundation.
Saturday
Barely made it to Bohart. Didn't feel well at all when I got up and almost passed out in the shower. But I slowly oh so slowly skied 30km with team Montana Spirit and Wine Girls. It hurt but I think it was good to get out there. It was really fun to ski with Anna, Kim, and Jenna. I am looking forward to getting my ass handed to me running with Jenna this summer. I am also looking forward to training and racing with Anna and Kim. The day was great and the Gallatin Valley Land Trust knows how to throw a good fundraiser. The GAS guys are competetive about everything even winning the Golden Ski award. Good job everybody!!!!
Sunday
Slept in to recover from Saturday but really felt like getting out. The weather was sunny and warm. Got on my road bike for the first time outside this year. Rode up Gooch and crossed over on the hilly dirt road, then road over to 3rd and home. The ride took about 1:40. I tried to stay pretty easy and have a high cadence since I am still not 100%
Watching the Olympics I have really liked watching Apolo Ohno. Not sure if it his name, what he does, his composure etc. but today on Linsey Corbin's blog she shared a quote by him that is inspiring.
"If I have given my all and still do not win. I haven't lost. Others might remember winning or losing. I remember the journey."
I guess I will be forced to just rest up this week. I want to get back to the high training hours of this last block of base training that I have. You can't build a house until you have a solid foundation.
Saturday
Barely made it to Bohart. Didn't feel well at all when I got up and almost passed out in the shower. But I slowly oh so slowly skied 30km with team Montana Spirit and Wine Girls. It hurt but I think it was good to get out there. It was really fun to ski with Anna, Kim, and Jenna. I am looking forward to getting my ass handed to me running with Jenna this summer. I am also looking forward to training and racing with Anna and Kim. The day was great and the Gallatin Valley Land Trust knows how to throw a good fundraiser. The GAS guys are competetive about everything even winning the Golden Ski award. Good job everybody!!!!
Sunday
Slept in to recover from Saturday but really felt like getting out. The weather was sunny and warm. Got on my road bike for the first time outside this year. Rode up Gooch and crossed over on the hilly dirt road, then road over to 3rd and home. The ride took about 1:40. I tried to stay pretty easy and have a high cadence since I am still not 100%
2/16/2010
Base 2-4 9hrs
This week is a rest week. I am definitely ready for one.
Monday
Went to Laurel on Sunday night since I didn't have to work on Monday to see Grandma. We had a really good time. I hadn't even thought of it, but she said Valentines day was really hard on her. Grandpa always used to buy her roses or jewelery or something. I had no idea. They had such a special relationship. It makes me so sad for her to now be alone. Sooo glad I went to see her. She is so spunky!!!
Tuesday
Was headed to trainer night, but when I got home my bike was in pieces. Erik had changed the cables, chain, and did a bunch of other stuff that involved bearings. Of which were really small and he thought he lost one. I didn't want to stress him out by demanding my bike be ready in 15 minutes so decided to head over to yoga. It was one of the better classes Jess had taught in a while. Lots of new challenging stuff. I did bump my head when my hand slipped trying to do a backbend from downward dog, but that has happened before. I like grass or carpet. My legs and back are sore.
1:30
Wednesday
Went on a run after work and before swimming. Ran up on Peets Hill. I felt really good on a slow gradual uphill of that hill.
:45
Swimming
Lots of butterfly and IM.
Note to self- buy fins
1:45
Thursday
Rode pretty easy on the trainer for about 45 minutes. Got into zone 3 a couple of times and did a lot of high cadence spinning. As soon as I was done I put on my running shoes and did a 15 minute run. I tried to run at a high cadence and a fast speed. Felt really good. Left the workout short as it was Ruby's birthday. The night was so much fun. Old friends were in town Meaghan and Sean and their one year old twins. Also Marjorie was in town and got to hang out with her again. Looking forward a weekend of seeing all of them since Jacks birthday is on Saturday. I can't describe it, but it was so nice to catch up again. It almost felt like they had never left.
Friday
Swam at lunch
300 swim
200 pull
100 kick
6x50 1-3 and 4-6 descend (each one got faster)
4x
300 on 2:00. 1:55, 1:50, and 1:45 with a 100 kick between
100 cool down
2500- not bad yardage for a 1 hr swim!!
Starting to feel a lot stronger in the water. All of this base training and Master's swimming is starting to pay off. I hope.
Had a thought the other day while listening to music riding the trainer. It is about inspiration. For me inspiration seems to come to me very quickly and quietly. It might be a comment from my parents or a fellow teammate that they wouldn't even remember, but for some reason it will stick and I can look back onto it and find more in it. And more in it. And more.
Saturday
Computrainer ride with the Tritons. Got into zone 3 for more than 30 minutes and did some hills in a heavy gear getting into zones 4 and 5. Rode for 2:20.
Drove out to Norris with Meaghan. Sean, Sten, Rich, Jenny, and Sprout all rode out there and met us there. It was so good to see Sean and Meaghan again. Really hope we stay in better touch. Maybe we will fly out there for a cyclocross weekend next fall!!!
Sunday
Came down with a cold last night. All this socializing is worse for my health than hours and hours of training. Skipped swimming, but met up with Rob for some skiing. He had never skate skied before so he used Erik's stuff. We had a good time. Skied at Bridger Creek for about an hour. Skied without our poles and then with them.
Total time this week ~8hrs.
Monday
Went to Laurel on Sunday night since I didn't have to work on Monday to see Grandma. We had a really good time. I hadn't even thought of it, but she said Valentines day was really hard on her. Grandpa always used to buy her roses or jewelery or something. I had no idea. They had such a special relationship. It makes me so sad for her to now be alone. Sooo glad I went to see her. She is so spunky!!!
Tuesday
Was headed to trainer night, but when I got home my bike was in pieces. Erik had changed the cables, chain, and did a bunch of other stuff that involved bearings. Of which were really small and he thought he lost one. I didn't want to stress him out by demanding my bike be ready in 15 minutes so decided to head over to yoga. It was one of the better classes Jess had taught in a while. Lots of new challenging stuff. I did bump my head when my hand slipped trying to do a backbend from downward dog, but that has happened before. I like grass or carpet. My legs and back are sore.
1:30
Wednesday
Went on a run after work and before swimming. Ran up on Peets Hill. I felt really good on a slow gradual uphill of that hill.
:45
Swimming
Lots of butterfly and IM.
Note to self- buy fins
1:45
Thursday
Rode pretty easy on the trainer for about 45 minutes. Got into zone 3 a couple of times and did a lot of high cadence spinning. As soon as I was done I put on my running shoes and did a 15 minute run. I tried to run at a high cadence and a fast speed. Felt really good. Left the workout short as it was Ruby's birthday. The night was so much fun. Old friends were in town Meaghan and Sean and their one year old twins. Also Marjorie was in town and got to hang out with her again. Looking forward a weekend of seeing all of them since Jacks birthday is on Saturday. I can't describe it, but it was so nice to catch up again. It almost felt like they had never left.
Friday
Swam at lunch
300 swim
200 pull
100 kick
6x50 1-3 and 4-6 descend (each one got faster)
4x
300 on 2:00. 1:55, 1:50, and 1:45 with a 100 kick between
100 cool down
2500- not bad yardage for a 1 hr swim!!
Starting to feel a lot stronger in the water. All of this base training and Master's swimming is starting to pay off. I hope.
Had a thought the other day while listening to music riding the trainer. It is about inspiration. For me inspiration seems to come to me very quickly and quietly. It might be a comment from my parents or a fellow teammate that they wouldn't even remember, but for some reason it will stick and I can look back onto it and find more in it. And more in it. And more.
Saturday
Computrainer ride with the Tritons. Got into zone 3 for more than 30 minutes and did some hills in a heavy gear getting into zones 4 and 5. Rode for 2:20.
Drove out to Norris with Meaghan. Sean, Sten, Rich, Jenny, and Sprout all rode out there and met us there. It was so good to see Sean and Meaghan again. Really hope we stay in better touch. Maybe we will fly out there for a cyclocross weekend next fall!!!
Sunday
Came down with a cold last night. All this socializing is worse for my health than hours and hours of training. Skipped swimming, but met up with Rob for some skiing. He had never skate skied before so he used Erik's stuff. We had a good time. Skied at Bridger Creek for about an hour. Skied without our poles and then with them.
Total time this week ~8hrs.
2/08/2010
Base 2 Week 3 18 hrs
This week is going to be hard and here it is Monday and I'm basically going to take a rest day. I haven't had one for while and I don't want to overload and get sick. I haven't yet sat down to plan out the week, but some of the goals I have are to do a 45 minute tempo ride, a long endurance ride, get in a distance run and a hill run, weights and core 2x, and swim 3x. I think I am going to be sick on Thursday to get some longer hours in.
Monday
Went to the gym and lifted and worked on core.
1:15
Tuesday
Swam at lunch
300 swim
200 pull 100 kick
5x400 of various things
100 cool down
2800 1 hour
Computrainer
Did a force workout with 3x12 minute hills with the last 6 minutes in zone 4 and 1- 6 minute hill in zone 4.
1:45
Total today 2:45
Wednesday
Run and plyometrics at lunch
1hr
Master's swim
200 swim
100IM
100dolphin kick
100 pull
50x10 on 1:10 non free
50x10 on 1:00 free
50x10 on :55 free
50x10 on :50 free
50x10 on :45
100 cool down
I swam this with Lander. Jen took us away to practice flip turns so we didn't get it all done. We only did 5 of the :50 and none of the :45. That is okay. This workout was really hard.
Total time 1:30
Thursday
Am taking a mental health day and not going to work
Bike
:45 minute tempo. I was sweating like crazy!!!
Total time 1:30
Run
Ran on the trails around town including Peets Hill which is a lot of hill climbing. My heart rate was in zone 3 for a lot of it.
1:40
Total
3:10
Friday
Rode with Erik around town on the fixies for about 1:30. The trails were pretty soft so we stuck mostly to the roads.
Sat.
Rode Computrainer with the Tritons for about 3:30. Tried to get up into zone 3 every now and again.
Sun.
Hard swim workout with Jen. About 3200 meters. 1:30
Ran hills at Peets Hill for an hour.
Total time this week. About 18hrs.
Monday
Went to the gym and lifted and worked on core.
1:15
Tuesday
Swam at lunch
300 swim
200 pull 100 kick
5x400 of various things
100 cool down
2800 1 hour
Computrainer
Did a force workout with 3x12 minute hills with the last 6 minutes in zone 4 and 1- 6 minute hill in zone 4.
1:45
Total today 2:45
Wednesday
Run and plyometrics at lunch
1hr
Master's swim
200 swim
100IM
100dolphin kick
100 pull
50x10 on 1:10 non free
50x10 on 1:00 free
50x10 on :55 free
50x10 on :50 free
50x10 on :45
100 cool down
I swam this with Lander. Jen took us away to practice flip turns so we didn't get it all done. We only did 5 of the :50 and none of the :45. That is okay. This workout was really hard.
Total time 1:30
Thursday
Am taking a mental health day and not going to work
Bike
:45 minute tempo. I was sweating like crazy!!!
Total time 1:30
Run
Ran on the trails around town including Peets Hill which is a lot of hill climbing. My heart rate was in zone 3 for a lot of it.
1:40
Total
3:10
Friday
Rode with Erik around town on the fixies for about 1:30. The trails were pretty soft so we stuck mostly to the roads.
Sat.
Rode Computrainer with the Tritons for about 3:30. Tried to get up into zone 3 every now and again.
Sun.
Hard swim workout with Jen. About 3200 meters. 1:30
Ran hills at Peets Hill for an hour.
Total time this week. About 18hrs.
2/02/2010
Base 2 week 2 16 hrs
Back to a big week again. Not sure how I am going to fit all this in. I really need to get more time during the week to keep the weekends from being so long. Also, I didn't run once last week. I am going to try to get at least 3 run workouts in this week.
Monday
Run
zones 1-3
time 1:35
I was tired when I was done. My stomach wasn't to happy either. Ended up throwing up everything in my stomach, which wasn't much. After I ate I felt better.
Tues.
Lift
My legs are tired so I took out some exercises and did a little more core work. Then I rolled around on the foam roller for a while. Felt really good.
:45
Went ski touring with the GAS Team. Brian Frykman, Lisa and John Curry, Jenny, Jim Nallick, and Alex Lussier. We skied up Bear Trap for 1:45 to the cabin and then came back down. It was a blast. The trail up there has changed so much since they have limited ATVs and snowmobiles (would those be the same thing?) Lots of little turns around bushes and trees. Very fun.
2:30
Total 3:15 (great hours for this week)
Wednesday
Went to the gym to run on the treadmill before swimming. Only got in about 30 minutes because all of the treamills were full. I hate running on treamills. Remember to just bring clothes to go outside next time.
Swimming
5x150 swim, kick, pull, kick, swim
4x50 build
6x50 start from middle of pool. Fly, breast, back
8x25 underwater dolphin kick
8x150 2swim, 2pull, 2swim, 2pull
100 kick
2600m
Time 1:30
Total today 2:00
Thursday
Went home at lunch and took the dogs on a 20 minute run. Kia is getting super sore from running and she gets pretty slow. 20 minutes is about all she can handle. Then I went to the park and did plyometrics. Ouch. Today is Friday and my ass and suprisingly my arms are pretty sore.
1hr
Went to Computrainer with the Tritons. We did a force workout.
warmup
4x3 minutes zones 2-4 working our way up each set
4x3 minutes zones 3-4 standing on the last minute of each 3.
cool down
I would have like to ride a little longer, but that is okay.
1hr
Total 2hrs
~9hrs total this week so far.....
Need to get in one more swim, do a tempo ride, and get in one more long run.
Friday
Tempo ride 40 minutes.
1:15 total
Saturday
Skied up Bozeman Creek with Anna D.
1:45
Ran hills at Peets Hill
:50
Sunday
Master's swim
1:30
Skied again with Anna D. and Jared. We went up Bozeman Creek at a pretty fast pace and continued on up Moser. It was a hard ski, but I felt better than yesterday. They had groomed it so the snow was much more packed.
2hrs
Total
3.5
17:20 this week. 1hr and 20 minutes extra. I am going to tack this onto next week.
Monday
Run
zones 1-3
time 1:35
I was tired when I was done. My stomach wasn't to happy either. Ended up throwing up everything in my stomach, which wasn't much. After I ate I felt better.
Tues.
Lift
My legs are tired so I took out some exercises and did a little more core work. Then I rolled around on the foam roller for a while. Felt really good.
:45
Went ski touring with the GAS Team. Brian Frykman, Lisa and John Curry, Jenny, Jim Nallick, and Alex Lussier. We skied up Bear Trap for 1:45 to the cabin and then came back down. It was a blast. The trail up there has changed so much since they have limited ATVs and snowmobiles (would those be the same thing?) Lots of little turns around bushes and trees. Very fun.
2:30
Total 3:15 (great hours for this week)
Wednesday
Went to the gym to run on the treadmill before swimming. Only got in about 30 minutes because all of the treamills were full. I hate running on treamills. Remember to just bring clothes to go outside next time.
Swimming
5x150 swim, kick, pull, kick, swim
4x50 build
6x50 start from middle of pool. Fly, breast, back
8x25 underwater dolphin kick
8x150 2swim, 2pull, 2swim, 2pull
100 kick
2600m
Time 1:30
Total today 2:00
Thursday
Went home at lunch and took the dogs on a 20 minute run. Kia is getting super sore from running and she gets pretty slow. 20 minutes is about all she can handle. Then I went to the park and did plyometrics. Ouch. Today is Friday and my ass and suprisingly my arms are pretty sore.
1hr
Went to Computrainer with the Tritons. We did a force workout.
warmup
4x3 minutes zones 2-4 working our way up each set
4x3 minutes zones 3-4 standing on the last minute of each 3.
cool down
I would have like to ride a little longer, but that is okay.
1hr
Total 2hrs
~9hrs total this week so far.....
Need to get in one more swim, do a tempo ride, and get in one more long run.
Friday
Tempo ride 40 minutes.
1:15 total
Saturday
Skied up Bozeman Creek with Anna D.
1:45
Ran hills at Peets Hill
:50
Sunday
Master's swim
1:30
Skied again with Anna D. and Jared. We went up Bozeman Creek at a pretty fast pace and continued on up Moser. It was a hard ski, but I felt better than yesterday. They had groomed it so the snow was much more packed.
2hrs
Total
3.5
17:20 this week. 1hr and 20 minutes extra. I am going to tack this onto next week.
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