Friday 5/12/2006

Morning Workout: Weights (Power Cycle 3)

Bench Press:
6 @ 100lbs
4 @ 110lbs
3 @ 115lbs
2 @ 120lbs
3 @ 115lbs

Jockey Row :
6 @ 85lbs
4 @ 95lbs
3 @ 100lbs
2 @ 100lbs
3 @ 100lbs

Clean:
6 @ 75lbs
4 @ 95lbs
3 @ 100lbs
2 @ 105lbs
3 @ 100lbs

Evening Workout: CompuTrainer

Came home from work early and did some 4:00 Super Maximum Sustainable Power Intervals on the CompuTrainer. It's been a few weeks since I've done these so I was a bit curious as to what my wattage numbers would look like.

Set 1:
306W(437W), 23.6mph avg, 160bpm(174bpm)
304W(443W), 23.6mph avg, 165bpm(180bpm)
277W(427W), 22.8mph avg, 165bpm(178bpm)

Set 2:
294W(436W), 23.3mph avg, 161bpm(174bpm)
296W(400W), 23.4mph avg, 166bpm(178bpm)
278W(399W), 22.7mph avg, 164bpm(177bpm)

I sandbagged the last effort in each set, I simply didn't have the energy to move my legs in circles for 4:00. The first and last minutes would be good, but the two in the middle were awful and is where the average power got pulled down.

25.7 miles total.

Thursday 5/11/2006

Morning Workout: Swim

I actually made it to the pool this morning for a swim workout, my first in over a week. I did 700m of warmup/drills then went into a 1500m time trial, which I did in under a half-hour and could've done faster had I paced myself better and went out harder. 300m of cooldown (mainly backstroke) and I was on my way home.

Felt good to get back into the pool, unfortunatly the motivation to swim still isn't there. I know I can go the distance and I'm clinging to the belief that I'd be better served resting than busting my ass for a couple of minutes in the water.
Evening Workout: None

Due to a work-related emergency and horrible weather, tonight's CompuTrainer workout was canned. Going for a run would normally be an option but the electrical storms in the area and pouring ran put a bit of a damper on that. At least I got some pool time this morning so the day's not a complete waste.

Wednesday 5/10/2006

Morning Workout: Weights (Power Cycle 2)

Headed to the gym after hitting the massage balls and did workout #2 of the Power Cycle

Dead Lifts:
6 @ 115lbs
4 @ 135lbs
3 @ 165lbs
2 @ 175lbs
3 @ 165lbs

Pronated Pull-Ups:
6 @ -30lbs (using assist machine)
4 @ 0lbs
3 @ +12.5lbs
2 @ +15lbs
3 @ +12.5lbs

Cable Woodchop:
6 @ 110lbs
4 @ 120lbs
3 @ 130lbs
2 @ 140lbs
3 @ 130lbs

Cable Reverse Woodchop:
6 @ 75lbs
4 @ 85lbs
3 @ 95lbs
2 @ 100lbs
3 @ 95lbs

Evening Workout: Long Run (really)

Headed to Ridley Creek again after work, this time feeling a lot better as far as being rested goes. Also made a better effort at taking my bottle earlier so the energy would actually be usable instead of just sloshing around in my stomach.

Did the first loop up the big hill, which gave me a bit more trouble today since I did dead lifts this morning. Did the second loop counter-clockwise and then ran another 1.5 out-n-back when done with that.

For next week's long run, I'll have to park at the other lot so I can stop at my car after each loop to grap a drink and a gel. I was feeling pretty bad at the end of this run from the lack of hydration and food.

13 miles in 1:41 (7:47/mile)

Tuesday 5/9/2006

Evening Workout: (Attempted) Long Run

Headed to Ridley Creek after work to due my weekly long run of 1:40.  I was a bit tired, but I felt alright even though I had some doubts I'd fueled properly for the run.  Well, my doubts were correct and I was a lot more tired than I'd thought.  About a mile and a half in I could barely keep my eyes open, which on a MUP with the packs of cyclists due to appear in another hour, is a dangerous situation.  Another mile and I decided to head back and try again tomorrow.  Of course I ran too hard the whole time, so instead of being an easy short run, it ended up being a pseudo tempo run, which I just didn't need.  At that point though, I would've sprinted to get back to my car and into my apartment.

Lesson learned: Quality training requires quality rest and fuel.

4.1 miles in 32:06 

Monday 5/8/06

 

Morning Workout: Weights (Power Cycle 1)

Woke up the usual Monday AM time (0515 + snooze), hit the massage balls for about 20 minutes while fueling up before heading to the gym for the fun and enjoyment that is weight training. After a 5:00 spin on the exercise bike (they moved the spin bikes downstairs ), I did the following:

Squats:
6 @ 135lbs
4 @ 155lbs
3 @ 160lbs
2 @ 165lbs
3 @ 160lbs

Barbell High Pull:
6 @ 65lbs
4 @ 65lbs
3 @ 75lbs
2 @ 85lbs
3 @ 75lbs

Finished the workout with some abdominal/core work on the physio ball.

Evening Workout: CompuTrainer

Came home from work and hit the CT to turn this mornings weight training into power on the bike. After yesterday's CT session, though, my legs weren't exactly feeling up to the task and had to be coerced through the warmup and into a single 10:00 TT effort.

10:00, 238W(336W), 21.7mph avg, 3.61 miles

19.34 miles total.