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.

Friday 4/28/06

Morning Workout: Weights (Power Cycle 3)

Super Cycle 1:

Bench Press:
6 @ 95lbs
4 @ 105lbs
3 @ 115lbs
2 @ 120lbs
3 @ 115lbs

Jockey Row *:
6 @ 75
4 @ 90
3 @ 95
2 @ 100
3 @ 100

Super Cycle 2:

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

Back Extension Curl-Up:
6 @ +25lbs
4 @ +25lbs
3 @ +50lbs
3 @ +50lbs
3 @ +50lbs

* – The cable machine I use for this feels a lot heavier than the cable x-over machine at the same weight. I doubt it's in Kilo's, but it feels a lot heavier than pounds

Afternoon Workout: Swimming

Cut out of work early today and headed to the pool to get some laps in since I avoided it both Tuesday and Thursday mornings this week. My right hip hurts a bit so running or cycling is out of the question. I have a sports massage scheduled for tomorrow morning (my second ever massage, the first being after Ironman Wisconsin). Hopefully getting some deep tissue massage in my hips and low back will loosen them up a bit.

Anyways, hopped in the pool and did:

Warmup:
400m mixed easy
100m 6-beat free w/fins
100m 4-beat free w/fins
200m 2-beat free w/fins

Workout:
100m back
4×200m on 1:00 RI
100m back
200m steady state free*
4×50 very hard working on form, :30 RI

Cooldown:
100m mixed easy
* – had some pain in my right shoulder that didn't feel like the typical muscle pain from working hard, so I cut this short.

Triple

I was too worn down / busy to write this yesterday, but here goes.

Did a triple workout yesterday (Sunday), sort of a mini tri with long transitions to see how the training's coming together and to get re-used to riding after burning a ton of calories swimming. This is by far the hardest part of triathlon for me since I have a carefully regimented fueling protocol that I use before I ride. During a race though, you can't sit in T1 for an hour sucking down 500kcal bottles of Ultra Fuel and IsoPure before hopping on the bike. And since I was doing a bike after a swim workout I figured "what the hell" and decided to run a bit afterwards.

Swim Workout:
After getting up later than expected, despite the alarm, I prefueled and headed to the pool for some tough love. I've been a bit lax about my swimming since I HAVE to swim in the early AM (pool's too packed otherwise) and getting up at 0500 to hop in a pool isn't high on my todo list. Despite my lack of swimming, the strength training has helped me improve my 100m times down into the 1:30 range at a sub-maximal effort.

Warmup:
400m mixed easy
100m 6-beat free w/fins
100m 4-beat free w/fins
100m 2-beat free w/fins
100m glide w/fins

Workout:
100m back
4×200m on 1:00 RI
100m back
500m steady state free, finishing hard
4×50 very hard working on form, :45 RI

Cooldown:
200m mixed easy

I've been trying to focus more on having a high elbow pull and recovery and have found some great drills that address this. Also working on a longer glide and a touch more body rotation to help with the glide.

Bike workout:
Got back home and had a small bottle (2 scoops Ultra Fuel and 1/2 scoop IsoPure) and hopped on the CompuTrainer. I had planned on simply banging out ~2 hours of sub-lactate work but I decided against that and started the long warmup that usually precedes sets of power intervals. Towards the end of the warmup I finally decided that 2×20:00 TT efforts would work nicely in simulating a race.

Effort 1:
Power: 238W avg., 317W max
Heart Rate: 164 avg., 176 max
Speed/Dist: 22.0 mph avg. / 7.29 miles

Effort 2:
Power: 232W avg., 362W max
Heart Rate: 168 avg, 177 max
Speed/Dist: 21.7 mph avg. / 7.20 miles

Total: 30.3 miles

Run workout:
Went for an easy 4.5 miler after the bike just to get used to running after riding. Been trying to get more of these in this spring, usually running between 20 and 45 minutes off the bike. Nothing long or hard, just an easy or steady state run.

4.3 miles @ 7:40 pace 161 avg HR.

Went a bit too fast for an 'easy' run. Was a bit ambitious but still felt good. Set a new PR for this route by multiple minutes since it's been a while since I've done this loop.