View Full Version : Kevin's Winter Training
Going to try to start a new log for my winter training which will consist of lifting, swimming, cycling/spinning, and running all indoors because it's not going to stop snowing for 5 months here in upstate NY. I am doing a couple of indoor tri's with some friends mostly just f'ng around but they are mid-December and TBD in January I believe. Goals for the off-season (now until mid-January) are to have fun, maintain fitness levels, and work on strength. Most lifting sessions typically run me 30-45 minutes and most cardio sessions won't exceed 60 minutes (note: I mostly work in the 30-45 minute range). I use HR as a guide but don't let it control my workouts if I am feeling lethargic or want to go after it I usually adjust for it. Will try to get in 1-2 swims a week, 2-3 bike sessions, and 2-3 running sessions and the occasional indoor brick in a given week. I usually work in a day or two of rest as needed. Any comments, tips, or recommendations are welcomed!
Off to the gym to see how this **** goes. More to follow...
Well apparently the Y let some dance team come in and practice their routine in the spin room so I was forced to nix my brick. I spent my time lifting chest and then did a 20 minute hill run @ 4% grade hill off the treadmill at 8/min miles. It was fairly routine..salty i couldn't do my brick. Oh well I will get it done next weekend fo sho.
HR Min: 160
HR Max: 187
HR Avg: 176
SarahPT
11-22-2008, 11:26 AM
Aw come on! Running in the snow is fun! It's better than the summer heat.
Good luck with your training and with the races. :)
KitKat
11-22-2008, 11:36 AM
Nice training plan Kevin. Have fun with the winter tri's...getting on the bike is going to be cold :)
jody the trainer
11-23-2008, 12:38 PM
Good luck with it, boy wonder. See you Wednesday?
Good luck with it, boy wonder. See you Wednesday?
Definitely. Glad you are coming home...Beers Wed night?
jody the trainer
11-24-2008, 03:38 PM
Definitely. Glad you are coming home...Beers Wed night?
I believe it is a must... :drunk:
200M Warm up
50Mx12 Sprint with 15s Recovery ~45s splits ick (I don't do flip turns and it is a 25 m pool)
200M Cool Down
Bought a pair of sweet Speedo jammers and a swim cap so I can look the part (of a total dbag)...f'n hilarious wish I had a picture of this get up. They definitely help make you go faster though. Keeping my swims to 800-1600 Meters since this is the distance of most of my races in the summer. Also I'm trying to work on shorter speed work (50's and 100's and paddle work) so I can build my lungs and form back up in the water i.e. more HIIT less mind numbing laps. This is still my weakest leg of the tri for sure so I'm hoping to improve upon it this winter.
:llama: creepiest emoticon
jody the trainer
11-24-2008, 04:27 PM
i bought you a speedo once and you loved it and wore it all the time. of course you were 6. :lmao:
going to get back on track with my posts worked out a bit over the break but mostly drank:)
250m Warm up
6x100s- 90-92s splits 15s recovery
250m Cool Down
Felt lethargic from the holiday weekend but it was good to get in the water and swim.
Arms
Straight Bar Curls
Tri Pulldowns
Preacher Curl
Tri Pullback
Hammer Curl
One arm Pulldown
Sets were 10, 8, 6 and lifts all were up from last arm workout:evil:
40 min spin/20 min core
Spin workout was nice and the instructor said she was splitting up the spin with a 20 min core session which was cool with me since I was smoked after 40 minutes of tough work on the bike. Core work was good and consisted mainly of crunch variations, planks, and bird dogs. Enjoyed the eye candies that seem to be consistently going to spin classes.
HR stayed in zone 3-4 for most of the ride I hit zone 5 briefly during the out of the saddle sprints. My goal is always to have the largest puddle of sweat in the class I once again succeeded.
5 minute warmup
30 minutes at 7/min mile pace 1% incline
5 min cooldown
The run felt fine but I really hate running on the treadmill, however, I hate even more so running outside in 20 degree weather so I guess I'm stuck unless I move to warmer climates. Feeling pretty sore from everything over the last few days, but am going to do a pool workout and lift after work today. Gotta get some GAINS.
SarahPT
12-03-2008, 12:09 PM
Very nice workouts. 30 minutes at 7 min mile pace is excellent, especially on the treadmill.
jody the trainer
12-03-2008, 04:01 PM
poor kevin.. fat, ugly, and slow..
where's the new avatar, pretty boy?
Back
Lat Pulldowns
Rows
Back Extensions
Swim
Swam for 20 consecutive minutes. Tried counting my laps but I lost count (I believe it was around 3/4 mile if I had to guess). I was pretty beat since I have been swimming mostly 100s, but I was pleased to see I could hold a good pace for 20 minutes as this will probably be approximately how long I'll be in the water for most of the sprint tris this summer. Just picked up some paddles so I will use them next time :)
poor kevin.. fat, ugly, and slow..
where's the new avatar, pretty boy?
Send me that pic to my email account I don't have it.
Shoulders
BB Military 95x10, 105x8, 115x6
DB Shrugs 60sx10, 70sx8, 80sx6
Front Raises 20sx10, 25sx8
Lateral Raises 20sx10, 25sx8
4 mile run
7:50/mile @ 2% grade for 4 miles. Kept my HR in lower end of zone 3 for the majority of the run which is all I wanted to do.
10 minute warmup on eliptical
45 minute spin from hell-BPM avg. 186-went anaerobic 3 times for approx. 3minutes each-max HR 200 which is the highest I've had in a spin class and almost the highest I've had on the bike...we had a total recovery time of about 2 minutes other than that it was basically balls out power+speed...note: highest HR on bike was clocked briefly at 202 at the duathlon I did this past fall on a bitch of a hill and have not really come close since
mostly worked in zone 4-5 today and am sore as **** already as I am typing this..tomorrow oughta be fun
20 minute core work consisted of pushups, crunches, planks, bird dogs among others
Really solid workout today and our instructor was wicked cute, always a positive
KitKat
12-08-2008, 10:12 PM
Rockin on, nice spin :D
1 mile warm up @ 8 min/mile pace
4x800 @ 6 min/mile pace with 400RI @ 10 min/mile pace or 2:30 RI or 83% recovery
1/2 mile cool down @ 8 min/mile pace
All on 1% incline
Total run 4.25 miles as my last RI was done as a cool down
No HRM today so not sure on that
Next time I do an interval workout I will try to either add an 800, reduce RI, or pick up pace. It was definitely a tough workout but I'd be interested to see if I could handle more.
200 m warmup
100x5 at 90 pace RI 15-30s
50x2 at 42 pace RI 15s
200 m cooldown
Very quick swim and I was in a new pool today which was pretty sweet. Penfield's Y kills the Pittsford Y. I drove to Penfield so I could sign up for the indoor tri there on Sunday...it looks like they are going to max out around 120 people or so for this thing so it will be fun...hopefully not too long. I'm not expecting good results as I have a standing promise to the roommate to go out tomorrow night since he is done with his LSATs eek. Either way I'm just looking to see how I can respond to swimming for 15 minutes, biking for 15 minutes, and running for 15 minutes all at fairly high intensity on the same day. Today is a rest day and tomorrow I'll do a quick brick workout...going to "race" on no rest really since I'm not taking myself to seriously on this one.
jody the trainer
12-11-2008, 08:12 AM
Good luck to you and Pineo!! No Connecticut trip for you?
Good luck to you and Pineo!! No Connecticut trip for you?
Not if it is before Christmas...too much going on at work. You?
KitKat
12-11-2008, 09:46 PM
Next time I do an interval workout I will try to either add an 800, reduce RI, or pick up pace. It was definitely a tough workout but I'd be interested to see if I could handle more.
Have you blown up on a speed workout yet? If not, test your limits :D
Have you blown up on a speed workout yet? If not, test your limits :D
I have not thrown up from doing an interval work out since the summer, which is my definition of blowing up pun intended. The last spin class I went to I actually hit a wall where I did not think I could pedal anymore and got the heebie jeebies but I pushed through it. I will likely push myself harder on Sunday than I want to once I get in a competitive environment, but we'll see how it shakes out I just really want to have fun and meet some people. I also have a sweet in grown toenail going on so I'm pretty salty about that and am awkwardly walking. I'm looking forward to the spring thaw so I can be out on the track once again...for some reason I have a tough time maxing out on the treadmill...I think it is mental more than anything because to me being on the track gets me in the zone of going fast.
7:55 mile pace for 4 miles on the treadmill at 1% incline
I could have ran for hours at that pace
Last night was fun just lounging tonight...this indoor tri thing should be fun tomorrow but I won't know anyone so hopefully the people in my wave are cool.
Oh yeah just picked up my sweet new GT-2140s tonight and they rock! I'll wear em tomorrow to try to break them in...the dreaded and inevitable blisters from breaking shoes in hopefully won't be as bad as my last new shoes! Do the humpty hump!
15 minutes in the pool, 15 minutes on a stationary bike, 15 minutes on a treadmill
36 laps in the pool or ~1/2 mile
7.7 miles on the bike-there was like little to no resistance I could have gone faster if I wasn't bouncing all over the f'n place
2.4 miles on the treadmill
I was 2nd in my heat there was another guy who did over 8 miles on the bike but we literally tied everything else. I was pretty happy with the performance overall, but will have to do some more speedwork on the bike once the weather breaks. Time for relaxation.
Took Monday Off after that race.
Chest
DB Bench
DB Incline
DB Flat Fly
Tried increasing on everything this week and was only able to get 8,6,4 on the bench...but am hoping that was just me being tired....something to shoot for next time
Run
10 minutes at 7/min mile @1% grade
6x30 second hill repeats at 6/min mile @7% grade 30s recovery
Short run since I was still tired from Sunday, but I like adding the hill repeats. I will probably be adding those in at the end of most of my runs from now on to get me used to hills again.
jody the trainer
12-17-2008, 08:21 AM
Great job on the race!!! the bench will come!
KitKat
12-17-2008, 08:55 AM
Great work placing!
SarahPT
12-17-2008, 08:58 AM
Great job on the indoor tri. Sounds like hard work.
Arms
Straight Bar Curls
Hammer Curls
Tricep pulldown
Skullcrushers
followed by a grueling 60 minute spin...ouch
going out for a few cocktails tonight:)
100m WU
8x100 with 30s rest
100m CD
All main sets were completed sub 90!! Felt F'n great in the water today. I saw this on a thread on trifuel.com and seriously think it is helping my form...just trying to work on one thing at a time so by this summer it should be seamless.
http://www.youtube.com/watch?v=f6qIhkuzTx0
Back
Wide Grip PUs 10, 10, 8-what's up with that
DB Row 50sx10 55sx8 60sx6
Lower Back Extensions w/ 25lb weight 10, 10, 10
Shoulders
BB Military Press 95x10 105x8 115x6
DB Shrugs 70sx10 75sx8 80sx6-beefy
DB Lateral/Perpendicular Raises no rest between 15sx10x3
Run
1 mile at 7:30 @ 1% grade
5x400 at 5:27 @1% grade with 1 min rest
5 minute cooldown
Short run but damn I was beat. 5:19 is my PR in the mile set way back in the day. I wonder if I can try to get that lower this summer??? Back/Shoulders are still sore and tight from my swim on Thursday and shoveling out the 12 inches we got yesterday, but I was pretty okay with the workout overall.
KitKat
12-20-2008, 07:54 PM
Nice 1/4 mile repeats :)
45 min spin
Worked primarily in zone 3-4...this was meant to be more of a recovery than anything else so I wasn't trying to "red line" it at any point, but I did put in some good work.
Avg HR 160
Max HR 177
Min HR 145
Not sure on Calories bc the HRM does not calculate them without the GPS. Finally got my damn HRM to start working again indoors...it was on the fritz for a while I think because I left it in my cold car at one point.
KitKat
12-22-2008, 09:43 AM
FYI, recovery anything should never hit zone 4
FYI, recovery anything should never hit zone 4
Good point...I believe my Forerunner works up to zone 6+ (or 200bpm for me) so 3-4 is probably like 3.5 on a normal 5 point scale. At least that's how my watch is set up. But to your point I probably was working too hard regardless (assuming my HR max is 200 for the bike the 160 avg rate would put me at 80% MHR which is more or less a tough aerobic close to anaerobic workout than active recovery at 65%). That said I have a feeling my training will be spotty once I go on vacation tomorrow so plenty of rest and booze are in my future :) Probably the toughest part of balancing training is really doing active recovery...it feels slow and uneventful, but I know it will be important once I really starting hitting it hard.
KitKat
12-22-2008, 08:32 PM
Probably the toughest part of balancing training is really doing active recovery...it feels slow and uneventful, but I know it will be important once I really starting hitting it hard.
This is all very true
200yd WU
200yd Hard
100yd Form
100yd Paddle Work
100yd Buoy
50yd All out
50yd Kick
100yd Hard
25ydx4 all under water 20s recovery
200yd CD
So I had a written out workout to do but once I got to the pool I kind of just bagged it and wanted to have fun with the swim so as a tribute to Katie I just did Whatever the F%^# I wanted. There was a collegiate water polo chick in the lane next to me. Her workout looked like mine which pretty much was just random **** thrown together or so it appeared. She rocked her sweet helmet.
going to be a jumbled post...
12/23-12/25 OFF
12/26-Ran 30 minutes
12/27-Ran 4 miles at 7min mile pace
12/28-Ran 20 minutes
12/29-OFF
12/30-Chest/Indoor 30/15 Brick
12/31-OFF
1/1/09-OFF
Fighting an ugly sore throat BLAAAA. Been kind of a planned recovery week due to the holidays and bad weather. It is awful here today so I highly doubt I will make it to the gym before it closes early. We're hosting new years so I guess I have to man up and get ready for that. Advil + booze = passing out before the ball drops
SarahPT
12-31-2008, 11:56 AM
Have a good time tonight and I hope you feel better!
Bis
Preacher Curl 10, 8, 6
Wide Grip Straight Bar 10, 7
Seated Hammer Curl to exhaustion 1 set
Tris
Tri Pulldowns 12, 10, 8 -need to increase
One arm reverse grip pulldown 12, 10 -need to increase
Dips to exhaustion 1 set
Spin
60 minutes on the spin bike avg HR 147 max 158 kept it in the 70-75% MHR zone which is all I was going for...fairly easy spin
There was an old guy walking around the spin room, which was empty except for me...maybe the treadmills were all used up I dunno but it was creeping me out then I started thinking maybe he's trying to pysche me out, then I started making a game out of it okay old man has been walking for 30 minutes now he must be ready to break don't let the old man beat you, then I started to laugh.
Back
Lat Pulldown 120x10, 140x6, 140x5
Bent Over Rows 65x10, 70x8, 75x6
Lower Back Extensions w/ 25lb 10, 10, 10
Shoulder
Military BB Press 95x10, 105x8, 115x6-need to increase
Shrugs BB shoulder width grip 135x12, 185x10, 245x8, 260x6
Lateral and Perpendicular Raises w/ 20s 2x10 each way no rest-just form work
HIIT
10 min warm up
5x1 min bursts at 12mph @1% incline
10 min cooldown
Almost lost it on the last sprint. HIIT is wonderful short workout but felt like I had an amazing workout in.
jody the trainer
01-05-2009, 03:39 PM
Nice work, big guy!
Chest
BB Bench WU-135x10, 185x8, 195x6, 195x5
DB Incline-60sx10, 65sx7, 65sx7-Tough for me
Flat Flies slow, slow, slow reps 25sx10x3--good stretch
Swim
WU-100yd
Form work Paddles 50yd x3
Buoy 50yd x3
Main Set:
50x1
100x1
150x1
200x1-Arms/Back were dead...body failed the last 15yds or so
100 CD
Total Yards: 1000
Swim felt good and the form work helped get my stroke back since I have been out of the water for a while due to vacation, scheduling, etc. I hate swimming after lifting especially chest, but the Y has completely jacked up the lap swim times so I will have to adjust my schedule around them:evil3: Eventually want to get my yardage up to a mile for most swims by March which is overkill for a sprint tri, but I'm almost certain I'll be doing olys next year, possibly a HIM...once you get a hit you gotta get more of that fix.
KitKat
01-06-2009, 09:31 AM
Chest
Eventually want to get my yardage up to a mile for most swims by March which is overkill for a sprint tri, but I'm almost certain I'll be doing olys next year, possibly a HIM...once you get a hit you gotta get more of that fix.
Very true! And if your focusing on your form a mile will not be over kill, it's only 1725 yards. What kind of stuff are you doing to work on your form? I saw paddles but those help with strength not much form.
Very true! And if your focusing on your form a mile will not be over kill, it's only 1725 yards. What kind of stuff are you doing to work on your form? I saw paddles but those help with strength not much form.
I'm still somewhat new to "form" work for the swim so any help is much appreciated. I really haven't felt like I had a good stroke until recently it seems like things are clicking now so I can actually do drill work, which I guess is more in line with what I was doing with the paddles and buoy. But for form work I'm somewhat lost?
Spin
After quick warmup went right into an LT pace hill climb out of saddle. 30s-60s recoveries for every 6-7 min of work or so. During anaerobic sprints I hit an anaerobic state 4 out of 5 times. Legs went into failure on the last sprint...weird feeling. Awesome spin session...I am really beat today so will be doing an active recovery run + lift.
Max HR 182-91%
Avg HR 159-80%
Arms
Preacher Curl
Skullcrushers-need to increase
Wide Grip Straight Bar Curl
Single Arm Pulldowns-Wow sore from that
Run
4 miles at 7:30 (active recovery?) @1% incline
Max HR 178
Avg 163
Stayed mostly in the low 170s once it got up there
7:30/miles are not difficult for me and thus consider them to be active recovery when doing 5 miles or less. My HR said otherwise. Overtraining? Maybe. Maybe I'm paying too much attention to my HR or maybe I need to redo my fitness test to see if my max HR is really that much higher. Spring/Summer can't come soon enough.
Swim
200yd WU
4x200yd @ 3:15-3:23
200yd CD
1200yd Total
Swim felt okay but my times were a bit slower than I wanted. Body is still sore.
Back
Lat Pulldown
Seated Low Row
Hyperextensions
Shoulders
Military Press
Shrugs
Perpendicular/Lateral Raises
30/15 Brick
30 min spin-avg HR 163 max 172 a lot of out of saddle climbing
15 min treadmill-avg HR 166 max 178 8 min miles @ 3% incline
There is a lot of couch in my future.
Arms
Preacher Curl
Tri Rope Pulldown
Straight Bar Curl
Single Arm Pulldown
10, 8, 6 with increasing weight on each exercise-Need to increase weight again
Treadmill Run
5 minute Warmup
1 mile @ 6:40 @ 1% incline
5 minutes @ 8:00 @ 1% incline
1 mile @ 6:40 @ 1% incline
1 minute @ 8:00 @ 1% incline
1 minute @ 6:00 @ 6% incline with 45s rest between
5 minute @ 7:30 @ 1% incline
5 minute Cooldown
Max HR 187
Avg HR ?-Deleted the history on accident before I got that far-awesome
LT pace used to be 6:40 I think I can increase to 6:30 maybe 6:20 at least on the treadmill. Can't wait for the snow and ice to melt so I can start running outside again. F winter.
Continuous Swim for 20 minutes-1200 yds-slow steady pace
Swims going foward will be upping to 1500 yds as new minimum 1800 yds as normal 2,500 as long
Planning on swimming across Keuka Lake this summer ~ 1-1.5 miles
SarahPT
01-14-2009, 04:08 PM
Nice treadmill run. Good job progressing on your times too!
KitKat
01-14-2009, 08:44 PM
Continuous Swim for 20 minutes-1200 yds-slow steady pace
Swims going foward will be upping to 1500 yds as new minimum 1800 yds as normal 2,500 as long
Planning on swimming across Keuka Lake this summer ~ 1-1.5 miles
Nice work :)
I'm thinking about getting my stroke video taped, I need a lot of help on efficiency.
Nice work :)
I'm thinking about getting my stroke video taped, I need a lot of help on efficiency.
Great quote on trifuel...
If you want to get better at running, run more. If you want to get better at cycling, bike more. If you want to get better at swimming hire a coach.
My efficiency is about 100% better than what it used to be but that is not saying much I have a ton of room to improve there. The master's swim team in Rochester is closed to new swimmers...I can never get on their list WTF! I should just crash the high school swim practices.
10 min warm up on elliptical
60 min spin 1st half much harder than 2nd half :wtf:
Max HR 183
Avg HR 154
Chest
BB Bench 145 WU-10, 175-10, 185-7, 195-5 I think 195-5 was a PR
DB Incline 60sx10, 65sx7, 65sx6 - got smoked
Machine Fly 120x10x3
30 minute treadmill run
8 mph @1 % through in 3-5% inclines every few minutes for 2 minutes a clip brought speed up to 6:40/mile for last 4 minutes at 5% incline
Max HR 181
Run felt really tough in the beginning but I got used to the variations in elevation. I need to focus on more hill running this season to get stronger and more efficient on the hills (both running and bike).
Swim
3x500 @ 8:45-8:55 pace
not thrilled not disappointed....room to improve as my 50yd splits were somewhat divergent....terribly long day at work I am ready for bed!
KitKat
01-16-2009, 10:05 PM
Swim
3x500 @ 8:45-8:55 pace
not thrilled not disappointed....room to improve as my 50yd splits were somewhat divergent....terribly long day at work I am ready for bed!
Want to teach me how to swim? My 500 pace is a 9:15
Want to teach me how to swim? My 500 pace is a 9:15
Yes but you also swim after you run and bike a million miles! To answer your question...yes I would love to haha. Still have a ton of room to improve but definitely feeling stronger in the water than I have before. Goal will be to swim 50s or less for 50yd splits on longer distances, which probably won't happen without coaching or a ton of pool time.
Arms
Preacher Curl 55x10, 60x8, 65x6
SkullCrusher 55x10, 60x8, 65x8
Seated Hammer Curl DB 20x10x3
Rope Pulldown 50x10, 60x8, 70x6
Run
2 miles @ 6:58 w/ 1% incline
1 min rest
1 min @6:00 w/6% incline with 1min RI x 3
4 minutes @ 6:00 w/ 1% incline
5 min cooldown
1/18/09-OFF
FAHQ EAGLES!
Going to start back up on a running plan from Runner's World Run Less, Run Faster...meant for true runners but you only run 3 times a week with 2-3 days XT so the XT days are bike/swim sessions and will be switching some of the LSD runs with Bricks or Swim/Bikes once the weather is cooperative. Here is a copy of it:
http://www.furman.edu/first/5K%20Training%20Program.pdf I will be trying to hit 19:50 for my 5-K which means Key Run #1 paces look something like this:
1:26 for 400 2:56 for 800 6:07 for mile - Ouch
Key Run #2 (LT runs) 6:40 Short Tempo 6:55 Mid Tempo 7:10 Long Tempo and 8:15 for easy/recovery
Key Run #3 (LSD Runs) 7:10 LT 7:21 Marathon Pace
Those are aggressive paces that will be very difficult to hit, but it is a 12-week program so I will probably complete it twice before I have a tri to do. Let me know your thoughts!
Back
Lat Pulldown 120x10, 120x10, 140x6
Seated Row 120x10, 120x10, 140x6
Hyperextension w/ 25lb weight 10x3
Shoulders
Military Press Machine 150x10, 170x8, 190x6
Straight arm pulldown 40x10, 50x8, 55x6
Perpendicular and Lateral raises 15lbx10, 20lbx10
Swim
200yd warmup
100yd paddles x2
100yd buoy x2
4x100 @ 1:30-1:33 pace
100yd easy
50ydx3 all out 38-40.5s pace 15-20s rest
200 cool down
25yd underwater x 2 10s rest
1500yd total
Completely wiped out from that workout...I slept 9.5 hours last night
KitKat
01-20-2009, 09:15 AM
Why do a complete lap underwater? For fun?
Why do a complete lap underwater? For fun?
Partly, but I also tell myself it improves lung efficiency/capacity (not sure if anyone can prove or disprove this to me). Our track coach would make us do it every once in a while as a XT or if we were injured or needed a break from monotonous running. We would do 10 lengths underwater with minimal rest before and after a swim workout. My best was about 40 yds underwater way back when in my lifeguarding days. Try it out for $hits and giggles.
Viola
01-20-2009, 02:56 PM
Nice workouts! Good job on the swimming. I would be tired after that workout too, especially all that swimming, it's hard! :)
45 minute spin...tough to get through the workout yesterday...lack of motivation, sickness, tired, etc. all crept into the workout. I went anaerobic a couple of times during our sprints. Today is interval training on the treadmill so I think I held back a bit knowing that today was going to be ridiculous.
KitKat
01-21-2009, 10:33 AM
Did you get your Vo2 tested to find out what your anaerobic zone is?
Still using estimates at this point :( there are no reputable places in Rochester. So I go by the RPE 1 to throwing up...until I feel like I'm about to yak I'm not anaerobic and then I try to hold it for whatever time frame usually 30-90s.
Unexpected day off...dealing with a ****storm at work...intervals tonight i hope
SarahPT
01-22-2009, 01:50 PM
Same here, I could not find a soul in the state who would do vo2 testing. Hope things clear up at work.
Chest
BB Bench 135WUx10, 185x8, 195x6 needed help on last one, 205x3
Incline BB Bench 135x10, 145x8, 155x6
Cable Crossover 20x10x3-real slow reps
HIIT
10 min WU @ 7mph @ 1% incline
8x400s @ 5:40/mile pace with 10-20s less rest time between intervals so roughly 60-70s rest between sets
10 min CD
Last 400 was done at 5:00 pace which was probably stupid I felt like I already had an amazing workout but wanted to really push the last one...that could lead to injury especially on the treadmill...either way I killed this workout...so badly want to get 225 up on the bench!
Arm day on Friday...no cardio
1/24-OFF
1/25 Swim
200yd WU
2x100 Paddles
2x100 Buoys
2x100 All out
2x50 All out
2x100 Paddles
2x100 Buoys
100 yd Fast
100 yd Faster
1500yds total
Viola
01-26-2009, 01:58 PM
Great workout :) What are Buoys?
Great workout :) What are Buoys?
Floatation device that you stick between your legs so you are only swimming with arms. Helps you concentrate on your upper body movement during your stroke.
Shoulders
DB Military 45x10, 50x8, 55x5-last one would not cooperate
Upright Row 75x10, 85x8, 95x6
Perpendicular+Lateral Raises 15sx10, 20sx8
Spin
40 minutes of tough climbs and sprints...I was wiped out after this ride...no HRM with me so not sure on HR but it was a wicked good workout
Core
Immediately hit the mat and did core exercises planks, planks with modifications leg movements/pull throughs/etc, pushups with holds at various levels, v sits, side planks, tricep pushups, and bicycles
Ate about 3/4 of a lb. of pasta and a few grapefruits when I got home...mmm
Back
Wide Grip PUs 10x3
DB Rows 65x10, 70x8, 75x6
Hyperextensions 10x3 w/ 25lb weight
Run
1 mile @ 8min @ 1%
2 miles @ 6:40 @1%
1 mile @ 8min @ 1%
This was my short tempo pace run...next tempo run is same but 3 miles at 6:40...will be difficult to hold these paces they are faster than what I have been running lately but I hope I'm up to the challenge. It would not be difficult if I wasn't trying to improve the other 2 sports as much, but trying to focus on my weaknesses (swim+bike).
Long day of work didn't get to swim as long as I would have liked did about a half mile before I got kicked out for family swim:evil3:
jody the trainer
01-29-2009, 08:36 AM
did the kids laugh and point when they saw you in your speedo?
PS did you know mom broke her wrist when she fell on the ice?
did the kids laugh and point when they saw you in your speedo?
PS did you know mom broke her wrist when she fell on the ice?
Bad son..haven't talked to them in a while...didn't even know it happened. The kids like the speedo, but the moms love it.
KitKat
01-29-2009, 07:54 PM
I <3 speedos....I just got a new one today :)
Chest
BB Bench 135 WU, 185x6x3-not my best showing really sore back and chest from swimming
Fly Machine 125x10, 135x8, 145x6
Knuckle Pushups to exhaustionx2 ~55
Long-Tempo Run
5 miles @1% incline @ 7:08 miles
after about mile 2 I was ready to quit but I talked myself out of it and kept pumping along. I build up to 8 miles at that pace which is going to be ridiculous if I was ready to bow out after 5 miles yesterday...
Was supposed to bike but none were available so I ran instead.
Hill work
8 min miles at 6% grade for 1 mile
8 min mile at 3% grade for 1 mile
7 min miles at 8% grade for 1 minute w/ 1 minute recovery x5
8 min recovery mile at 1%
I hate when the gym is so busy
Shoulders
Lifted with some college soccer players yesterday so I just went through their routine until we did cardio.
Military BB Press 95x10, 105x8, 115x5
Upright Rows 85x10x3
Front Raises 15x10x3
Lateral Raises 15x10x3
Bent Arm Lateral Raises 20x10x3
Interval Training
Brad and Joe wanted to run with me on the treadmill...Heinz has a torn MCL so he biked and laughed at what ensued
10 min warmup @ 8 min miles @ 1% grade
5x800 w/400 RI or 90s walk @ 6min mile pace @ 1%
5 min cooldown @ 8 min miles @ 1% grade
I handled the workout okay...definitely beat and my calves are so sore today
Joe...dropped an F bomb on me and quit after the 1st interval
Brad...lasted strong until the last interval then literally threw in the towel at the end...pretty funny
Good to workout with a different group and I was pretty happy to see my fitness level was better than them...though they have not really been training during their offseason.
Got to the gym early so I was on the elliptical for 10 minutes until a treadmill opened up then another 10 minutes on the treadmill at 6:58 mile pace @ 1% to try to shake my calves out from Sunday's interval.
Swim
200yd WU
200yd Buoys
200yd Paddles
200yd Fast 3:05
100yd Recovery
100ydx2 Fast 1:29, 1:30.5
100yd Recovery
200yd Fast 3:06
200yd CD
1600yds total
Felt lethargic in the water despite posting decent times. Shoulders are sore. Calves are heavy. No time for rest...recovery week is close thankfully :)
Back
Not much time to lift so only 10-15s recovery on my lifts
Wide Grip PUs 10x3
Row Machine 100x10, 120x8, 140x6
Hyperextensions 10x3
60 min spin
Avg HR 155-includes WU and CD
Max HR 173
Legs were completely smoked after this...recovery week starts Saturday!
KitKat
02-05-2009, 06:47 PM
So when do we get to a picture with you in your speedo? I'll show you mine if you show me yours :D
So when do we get to a picture with you in your speedo? I'll show you mine if you show me yours :D
haha...I'd have to be pretty hammered to let that leak out.
Chest
BB Bench 135 WUx10, 175x10, 185x8, 195x5
BB Inclines 145x8-10x3
Machine Fly 125x10, 135x8, 145x6
Tempo Run
1 mile WU @ 8min mile @1% incline
3miles @ 6:40/mile @1% incline
5 minute CD
Pretty gnarly blister forming on my pinky toe from bad socks yesterday. Really good run. I didn't use my HRM because I was going for pace. I knew my HR was way up there, and if I looked at it I probably would have freaked and talked myself out of running for the planned 3 miles. Come home last night...house has no heat...WTF...landlords are hopefully on the case it was 49 degrees this morning.
jody the trainer
02-06-2009, 04:09 PM
So when do we get to a picture with you in your speedo? I'll show you mine if you show me yours :D
I think I have one when he was 5 or I should say i know where one is. Lets see who gets to Mom first... bribery....:eyebrows:
20/10 recovery brick
nothing eventful here just some good active recovery
Swim
3x500 @ 8:33-8:35 pace....very consistent paces....pretty decent...want to get that 500 time to 8 flat eventually...it's doable I wasn't pushing myself 100%
Arms
Hammer Curls
Straight Bar Curls
Rope Pulldown
Single Arm Extension
35 minute spin and 20 minutes of core exercises...abs are toast right now
Real nice run (see attachment)
6:58/mile pace about 12s/mile faster than what I wanted. A few hills but nothing crazy. Feeling strong!
http://i646.photobucket.com/albums/uu190/kml8400/6miler.jpg
KitKat
02-11-2009, 12:33 AM
Nice run, can you put in a few miles since I'm laid off for awhile?
Good data, I really need to get one of those!
All I had time for yesterday was a quick swim...I hate this week...added day for recovery and less intense workouts plus ****ty work week=disgruntled kevin :angry:
200 WU
200 Paddles
200 Buoys
4x100 @ 1:28 pace
Interval training
Planned:
10 min WU @ 7:30 @1%
1600 @ 6:07 @ 1%
400RI
1600 @ 6:07 @ 1%
400RI
800 @ 5:58 @ 1%
5-10 min CD
Actual:
10 min WU @ 7:30 @1%
1600@ 6:03 @ 1%
400RI
1200@ 6:03 @1%
400 RI
800 @ 5:54 @ 1%
400RI
400 @ 5:50 @ 1%
5 min CD
I could not hack the last 400 on the 2nd mile repeat. I got that dry mouth feeling where you feel like if you swallow you might throw up. I almost did so I hopped off the treadmill and drank some water and just added the 400 to the end and did a pyramid down. Pissed at myself, but oh well. The times were slightly faster than I planned for. Off to the bike store. It's going to be like that scene in Wayne's World where he sees the guitar a thousand times but never buys it...I need to get some research on tri bikes to see what I have to save up to get the bike I want/need. Leaning towards the Cervelo lines at this point because they look sharp as hell, and seem to be rode by alot of triathletes.
KitKat
02-15-2009, 10:05 AM
Cervelo is the best bang for your buck...but alas everyone has one, the main reason as I did not end up buying one. I'm about to go pick up my Felt B16, I'm giddy as all hell.
Swim
Negatives:
500yd @ 51s lap pace
400 @ 50s lap pace
300 @ 48-50s lap pace
200 @ 47-48s lap pace
100 @ sub 45s lap pace
200 CD @ easy pace
Total: 1700yds
^awesome workout...felt great in the water...started getting fatigued at the end of the longer sets...excited that my times are getting more consistent and getting faster when I focus on my stroke.
Back/Shoulders
tough to do after swimming hard...
Lat Pulldowns 120 x10, 130x8, 135x6
Compound Row Machine 130x10, 140x8, 150x7
Lower Back Extensions 80x10, 90x8, 100x6
BB Military 95x10, 105x8, 115x6
DB Shrugs 70sx10, 75sx8, 80sx8
10lb free weight perpendicular/lateral raises 10, 10, 10
Rotator Cuff arm rotations 10x2
Spin
35 minutes of tough work
Avg HR 159
Max HR 180
Min 140
For 10 minutes the instructor had people calling out random **** so the last chic yells out 60s at level 10 (hardest) out of saddle climb...this after a ridiculous set of sprints...whatever F it I endured the pain and was mashing the **** out of the pedals pouring sweat HR racing about 90s in I'm like yo we there yet? Dumb bitch wasn't even watching the clock and was pedaling like she was in recovery the whole time...glad I pushed myself, but I felt wrecked the rest of the ride since it lasted about 2 minutes
Chest
DB Bench WU set 50sx10, then 65x10, 70x8, 75x5.5-couldn't lock out
Fly machine 105x10, 115x10, 125x10
Knuckle wide push ups 10, 10, 10
Vertical Chest Machine (replaced for incline bench since it was being used) 150x10, 165x10, 175x10
standard pushups with 25lb weight on back to exhaustion
Chest is sore today for sure
2/18 Tempo Run
1 mile WU @ 1% incline @ 8min/mile pace
2 miles at ST pace @1% incline 6:40/mile
1 mile recovery @ 1% incline @ 8min/mile pace
2 miles at ST pace @1% incline 6:40/mile
5 minute Cooldown
2/19 AM Swim
Couldn't sleep this morning so I went to the Y early to get in a swim
Main Set:
200 @ 3:00 pace
100x3 @ sub 1:30 pace
Total yardage: 1500
2/20
Arms+Spin
2/21
4.5 Tempo run outside---cold
Back
2/22
Off
Not enough time to do a good update but had a really good spin and run session. Back is getting stronger...sore today...yesterday I helped my roomates family build their new lake house...which mostly meant nailing and moving a ****load of scrap wood...not much of a day off.
Swim
200 WU
100x2 Paddles
100x2 Buoys
200 Sprint 2:59
100 Fast 1:30
100 Fast 1:35
100 Fast 1:33
200 Sprint 3:04
100 Paddles
100 Buoys
200 CD
Total yards: 1700
KitKat
02-24-2009, 08:38 AM
How long are your recoveries post "fast"
How long are your recoveries post "fast"
20-30s usually for the shorter ones...trying to get used to not being "fully" recovered when I start...it is difficult but my times have held up well...water or gatorade helps to get through the workout as well
500yds or longer I take a bit longer 30-45s
SarahPT
02-24-2009, 04:32 PM
Nice job. It looks like you've been really consistent.
KitKat
02-24-2009, 10:07 PM
20-30s usually for the shorter ones...trying to get used to not being "fully" recovered when I start...it is difficult but my times have held up well...water or gatorade helps to get through the workout as well
500yds or longer I take a bit longer 30-45s
20-30s are full recoveries for sprints. Try 10-sub 15s
2/24/09
45 minute spin+Core work
2/25/09
Interval Pyramid on treadmill @ 1% incline
200
400
600
800
800
600
400
200
Paces were between 5:20-6:00 miles depending on distance. 200/400 RIs were called for between 90s max. Paces felt fast...can't wait to do these on the track
Chest
DB Bench 50x10, 65x10, 70x8, 75x4
DB Incline 50x12, 55x10, 60x8-time to increase back up
DB Flies 25x10, 30x8, 35x6
Pushups to failure
Recovery Run
20 minutes easy @ 2% incline 8min mile pace
Wanted to swim yesterday but forgot my freakin suit. Oh well my legs were shot from intervals the day before so it was good to just work out some of the soreness, which has helped with my 2nd day DOMS I usually get from intervals.
On a side note, I ****ing hate work. Not only has the economy gone to complete **** forcing all of our clients to freak the **** out all at once, but I am now doing 3 people's jobs and 2 of the ****s are still employed here they just have not contacted any client or done any (meaningful) work the last 2 months it is complete and utter bull****. Thankfully, other firms are hiring for positions I'd rather take so I am getting my res out ASAP. Having to work saturday/sunday is ridiculous for the **** pay I receive. Awful mood...need to vent somewhere...need to start doing doubles or something so I can come to work and not be as stressed out or pissed off people keep asking me if I am going to leave so I must be wearing my disdain on my sleeve. Either that or I need to change careers completely...be a pre-k teacher or something...sorry if I offended any pre-k teachers...your job is important, but not stressful.
jody the trainer
02-28-2009, 07:01 AM
Oh my happy happy joy joy brother.. I hope you are not working today and enjoying yourself. your workouts look great. Keep me posted on the job front. I'm heading up to see mom on monday. ava has no school tuesday. Be well.
Remember if you want to move this way, I can probably work some magic...;)
2/27-off
2/28-30/10 Brick
3/1-1200yd swim, hill run repeats, and Arms
this Saturday I will be starting a 5 day "crash" week...increasing volume by doing double sessions 3 out of 5 days AM/PM splits...3/12-3/16 I will be in Vegas on a much needed vacation and doubt I'll do anything but maybe a 20-30 minute run one day I'm not brutally hungover.
3/2
Back+Core+Spin 45 min
3/3
OFF
3/4
Shoulders+4 mile tempo/hill run (total miles 5.6 with WU and CD)
3/5
Chest-After Swim-Ouch
DB Bench 50x10 WU, 70x10, 75x7, 80x5 with help on last two
Upright Bench Machine 230x10, 245x8, 260x6-alternate for incline bench which was used
Fly Machine 115x10, 125x8, 135x6
Swim
10min continuous swim x2 20s rest between
Active recovery pace 1:45/100
Felt good to swim for 20 minutes without stopping at a slower pace...happy with my "endurance" in the water...looking forward to some OW swims come summer time that will take about this long to complete.
3/6
AM Spin
5 min WU
25 min hard
5 min CD
Avg HR 162/Max 180
got the roommate on the spin bike his first time...awkward to watch but I remember how weird it was for me when I first started on those things...He will be wearing padded shorts next time he gets on...those seats are not forgiving
Tomorrow starts 5-day crash week AM/PM splits intensity high one session/endurance the other...limiting to two Bricks in the five days unless I feel like I can hack 3...will stop if I feel an injury come on, but knock on wood I feel pretty solid right now.
3/7
AM Run
6 miles @ long tempo pace (7:05 scheduled 7:01/mile actual)
will try to post details later
PM Spin
30 minute spin
3/8
Swim
200WU
6x50 all out 36s concentrating on good form, power, and speed-so wiped out after that set
200 Recovery
200 buoys/paddles
100 CD
Spin
immediately hopped on spin bike for 60 minute endurance spin. Stayed around 145-150bpm. Avg. 145. Concentrated on form and stayed in saddle for the duration.
jody the trainer
03-08-2009, 03:51 PM
looking good, bro!
3/9
AM-Swim
200 WU
4x150
200 CD
Big case of the ****-its...couldn't wake up for the life of me
PM-Interval Run
10 min WU
4x800 @ 5:45/mile pace @ 1% incline w/ 60s rest-fairly painful last 2 sets
5 min CD
5 min CD on bike-my alotted time was up so I finished on a recumbent bike
3/10
AM-Swim
500 @ 8:02
100 buoy recovery
100 @ 1:32
100 buoy recovery
100 @ 1:26
100 recovery w/ flips...not listing my time...I will work on my flips is all I will say haha
Only had time for a short swim this morning but glad I made it in. Spinning tonight. Vegas on thursday!
PM-Spin
60 minute session...killed it...felt strong tonight...i was riding on a full belly...might have somethin to do with it
jody the trainer
03-10-2009, 12:14 PM
Have a great trip. enjoy sin city.. let me know if I should have the bailbondsmen on speedial. lol.
Have a great trip. enjoy sin city.. let me know if I should have the bailbondsmen on speedial. lol.
Haha. Probably not a bad move given the crowd I'm going with.
SarahPT
03-10-2009, 01:51 PM
Nice work!! Have fun in Vegas. I love going there.
Nice work!! Have fun in Vegas. I love going there.
This is my 1st time going...I'm pumped for obvious reasons...warm weather and getting away from this **** job for a few days is much needed...
Well vegas was a ****show had a blast and got some good stories not to be told here...
3/18 4.5 mile tempo run...not impressed with my performance I was erratic...still running the liquor and jetlag off
3/19 45 min spin...completely wiped out lots of climbing and anaerobic work
Spring is here tomorrow so I will have to start up a new log since the title is going to be false. Excited for some good weather and to get back to training for real again.
3/20-holy **** run-went out for a 10k run ~7:05 mile pace and at about mile 5 I was reduced to walking due to intestinal issues...never had that happen before...thankfully made it home before anything bad happened...how embarrassing
3/21-10mi ride-actually made it outside for the first time today on the bike...it's frigid still...not a great ride...ready for a new bike and better weather
Swim
200 @ 1:29/100
100x3 @ 1:27-1:30/100
500x1 w/ flips...wasn't swimming for time and my flip turn is still laughable
200 CD
Energy is completely zapped...not sure why...nutrition maybe...I didn't have a big breakfast at all before I hopped in the pool
Today is an awful interval session on the treadmill 1600, 1200, 800, 400 w/ 400 RIs...I will be happy if I can complete this given my lack of motivation the last few days.
Tomorrow is a rest day :)
3/23 & 3/24 were rest days not by choice
3/25-Intervals on the treadmill @ 1% incline
10 min warmup
1 mile @ 6:07 pace
1200 @ 6:00 pace
800 @ 5:55 pace
400 @ 5:30 pace ->kicked it up on the last 400...I can hold a very fast pace for that short of a time...the mile and 1200 were very difficult
Rest Intervals were 120s-60s depending on length of preceding interval
Legs are not as sore as they were in the beginning of the year after similar workouts...which is a good thing though I equivalate pain to hard work
Looking forward to doing these workouts on the track outside again
45 minute spin
really good work tonight
avg HR 158
max 176
felt really strong even at the end after a tough session
Tiffers
03-27-2009, 04:58 AM
WoooO! Look at how much of your frickin' "winter" training I've missed! Good stuff, man!!!!
Main set:
5x200's @ 3:13-3:15 leaving on the 3:30
Felt strong on the 200s tonight. Pacing is crucial to swimming but it is so hard to not swim all out in the beginning. Similar to interval training on the track. Gotta remember the workout is more important than an individual set. I feel like I can hold 1:35-1:40/100 pace for longer distances if I am warmed up and feeling good but I usually blow it on the first 50-150yds...not tonight I stayed comfortable and within my pace target. Wish I had more time to train this week. I have a test Monday I am cramming for, for work.
KitKat
03-28-2009, 08:08 AM
Nice work. I just got that time down...although that's usually mixed in with 2500+ yards.
Nice work. I just got that time down...although that's usually mixed in with 2500+ yards.
Yeah, swimming continues to be the most difficult...I think putting in the time is worthless without solid coaching which I won't get so the goal on that leg is to not put myself in a position where I'm coming out of the water in last place haha.
6 mile run
ran at about 7:12/mile pace...I wasn't going to hard and there were lots of change in elevation so I'm okay with that. Avg HR 176 Max HR 214 kcal 725. Here's the details....
http://i646.photobucket.com/albums/uu190/kml8400/untitled.jpg
Tiffers
03-29-2009, 04:06 PM
214?!!!!!!!!!!!!!!!! :o
LOL only for a minute. My HR always does that in the beginning of a run...I thought it was my HRM but I've used two other HRM's and got the same results...not sure why it happens. Once the weather gets nice I will need to do a few time trials to make sure my HR zones are still close to what I have programmed.
Tiffers
03-30-2009, 03:27 PM
LOL only for a minute. My HR always does that in the beginning of a run...I thought it was my HRM but I've used two other HRM's and got the same results...not sure why it happens. Once the weather gets nice I will need to do a few time trials to make sure my HR zones are still close to what I have programmed.
I honestly think that it's just the HR monitor going bonkers...mine does it, too. It'll crank up about 60-70 beats higher than my actual HR is. I never take it seriously; mine only records that for a second then goes back down to normal.
massivefreak
03-30-2009, 09:25 PM
Mine pegs at 350 every time I walk up stairs....is that bad?
Chest/Spin/Core
Chest
Changing my workouts to more endurance based. Shooting for 12-15 reps on 3 sets with minimal rest at a very slowwwww pace 3 count up 3 count down. Also will be doing more core work than before having 1-2 core workouts planned.
DB Bench 50s 3x15
DB Flat Bench 20s 3x15
Knuckle PUs 3x15 - tough
Spin
40 minute spin some bursts in there but for the most part kept the ride easier than usual
Core
Crunches, side crunches, planks, V-Sits, and some other crazy ****
3/31
Arms
Preacher Curl 50 3x15
Rope Pulldown 40 3x15
Hammer Curls 40 3x15
Suppinated One arm Pulldown 20 3x15
Tempo Recovery Run?!
Ran 2.5 miles 1 mile at 7:30 1 mile at 6:40 1/2 mile at 7:40...then I had to take off...should have more time to train today and am not lifting. Hoping the rain stops when work is done.
1 mile WU at 7:20
1 mile at 6:18
1 mile at 7:40
1 mile at 6:30
1.5 mile CD with our newest edition to the house Penny at 7:40 (her legs are short)
Was going to do 3 tempo miles at 6:40 or better but my legs are really sore and I was throwing in some difficult hills during those tempos so my HR was hitting 190+ about 10+bpm higher than normal tempo runs.
The weather appears to be getting nicer...I'm pumped. I'll try to post some pictures of Penny, my roommates dog, who is living with us for the summer...she's a corgi(sp?). These dogs crack me up they are so nervous about everything. She likes to kind of lounge on the couch and is generally pretty lazy so she fits in nicely. Last night I get out of the shower and crawl into bed to find Penny in my spot underneath my blankets just hanging out like she owned the joint...sadly this is the closest thing to a female I've had in my bed lately...eesh
jody the trainer
04-02-2009, 12:31 PM
Last night I get out of the shower and crawl into bed to find Penny in my spot underneath my blankets just hanging out like she owned the joint...sadly this is the closest thing to a female I've had in my bed lately...eesh
Less creepy than what u found in your bed the day after u turned 21..:lol:
SarahPT
04-02-2009, 03:41 PM
I tried 3 different HR monitors and I was almost always over 200 lol. Damn things.Really great work by the way!
AM Swim
Couldn't sleep for **** last night. Woke up at 5 and was on and off for another hour before I decided I should pack my bags and go to the pool
200 @ 3 flat
200 w/ paddles
100 @ 1:33 leaving on the 1:45x2
200 w/ buoys
100 @ 1:33 leaving on the 1:45x2
200 @ 3 flat
50 slow
50 buoys
50 slow
50 buoys
50 all out
100 CD
Total Yardage: 1550
Bonus of the day: hot lifeguard
KitKat
04-03-2009, 08:18 PM
200 @ 3 flat
100 @ 1:33 leaving on the 1:45x2
If you're pulling out 200's on a 3:00 and you 100's are 1:33's you're clearly not pushing you 100s. You should be slower on your 200s, by 5-10 sec. Try to hit a 1:20 on 1:30, let me know how that works.
Bonus of the day: hot lifeguard
Badass :)
If you're pulling out 200's on a 3:00 and you 100's are 1:33's you're clearly not pushing you 100s. You should be slower on your 200s, by 5-10 sec. Try to hit a 1:20 on 1:30, let me know how that works.
Yeah I will try. Usually, I can hold ~1:30 pace on 100s and 1:38-1:40 for 200s. I can push a 100 and do 1:10-1:15, but I'm wiped out if I do more than 2 of those. Definitely lots of room to improve.
4/4-OFF
4/5-40 min Spin + Shoulders
4/6-5.25 mile Long-Tempo run @ 7:03 mile pace-rolling hills in the middle and flat roads beginning and end avg HR 171 min 7:45 pace max 5:40 pace + Back
I want to drop about 10-15lbs by the end of summer...my diet is **** right now and if I could drop some BF% I think all times should improve plus I'll be happier. My goal is to eat decent (chicken/turkey/lean beef + good carbs + veggies vs. pizza/takeout/burgers/beer) 5-6 days a week and then cheat a bit on the weekend. I'm not fat by any means but 10-15lbs wouldn't be difficult if I tightened things up on my diet.
Also, we just had about 3 inches of snowfall last night WTF it is April 7th.
Swim
500 @ 8:09
100x2 Buoys @ moderate
100x2 Paddles @ hard
100x1 Buoys Single Arm alternate every 25
50x2 All Out @ 38s leaving on the 45
100 RI
50x2 All Out 39-40s leaving on the 45
100 RI
200CD
Total Yardage: 1,600
Typically, I breathe every 4 strokes but wanted to switch it up to see if I noticed a difference so I was doing every 2 or 3. I realized a) I can't breathe on my left side b) breathing every 2 strokes helps me stay more relaxed but my form gets jacked up a bit. Any advice or help on what others do is appreciated.
Tiffers
04-09-2009, 04:45 AM
Typically, I breathe every 4 strokes but wanted to switch it up to see if I noticed a difference so I was doing every 2 or 3. I realized a) I can't breathe on my left side b) breathing every 2 strokes helps me stay more relaxed but my form gets jacked up a bit. Any advice or help on what others do is appreciated.
You're a badass. :D The only thing I can suggest that really helped me with bi-lateral breathing was 1.) just stand in the pool, put your face in the water, and get used to your head turning left and right to breathe; 2.) 3, 5, 7 breathing drills: Do sets consisting of breaths every 3 strokes, then 5 strokes, then 7 strokes (this helped me keep form). Who knew you could learn so much from youtube?
It might sound stupid, but I'm really good at imitating form and taking direction from visual cues. I watched several videos of amazing form.
http://www.youtube.com/watch?v=ax77_hHq9Dc&feature=PlayList&p=DBED7B2B0471AF38&playnext=1&playnext_from=PL&index=35
30 minute Active Recovery Run on the treadmill @ 7:30/mile pace @1% incline.
My right leg feels jacked up...like it needs to be stretched hard behind my knee...I'll watch it at spinning tonight to see how it holds up
Still waiting for Spring to officially arrive here in the ROC
SarahPT
04-09-2009, 03:03 PM
Snow, damn! That sucks!
Good luck on cleaning up the eating habits. Mine have been so bad lately.
45 minute spin
Avg HR 157
Max HR 172
Felt strong...I need to suck it up and buy a bike after Easter and get outside weather permitting.
4/10-OFF
4/11-Chest + 20/10 Brick
4/12-OFF, Easter
4/13-5.6 mile Fartlek along the canal with 400 m bursts at 1:22-1:28 pace max HR 185 - colder than it looked outside
KitKat
04-14-2009, 07:59 AM
Typically, I breathe every 4 strokes but wanted to switch it up to see if I noticed a difference so I was doing every 2 or 3. I realized a) I can't breathe on my left side b) breathing every 2 strokes helps me stay more relaxed but my form gets jacked up a bit. Any advice or help on what others do is appreciated.
Keep working on the bi-lateral breathing, it will come trust me. I was always a right side breather. Once or twice a week I would do sets of 100's that changed my breathing from 3, 4, 5 - this also counts as intervals as you should be able to go faster on 3 stroke breaths then 5. Now I'm a bi-lateral breather without second thinking. It took a couple months of focusing to become habit.
45 minute spin
Hopefully the last of the indoor spin sessions for me...
Avg HR 158
Max HR 172
Swim
350 @ 1:30/100 pace unilateral breathing
50 breathing every 3 strokes x 2 @ 100 pace less 2 seconds
50 breathing every 5 strokes x 2 @ 100 pace less 2 seconds
50 breathing every 7 strokes x 2 @ 100 pace less 2 seconds
50 breathing every 3 strokes x 2 @ 100 pace less 2 seconds with flips
50 all out x 2
200 CD with flips alternate breathing
Swim was all about form and not worrying about speed. I have a lot of work to do based on my performance. My bilateral breathing is awkward at best, but I will make it work. I also want to get my flip turns down so I look like I know what the hell I'm doing. Won't be a big deal in OW but it would be good to become more proficient in turns.
Arms
Preachers 15x2 had to RP the last 5 reps
Hammers 15x2 had to RP to get to 15
Pulldowns 15x2 need to increase
Suppinated grip single arm pulldown 15x2 RP last few
Not a huge arm workout but I was beat from the swim and then the lifts
I like the higher rep/lower weight routine for a good switch
Wanted to do a 20 min active recovery run but alas Lost took precedence.
Shoulders
Military Press BB 15x3
Shrugs 15x3
Front and Lateral Raises 15 eachx2
Shoulder Rotator Cuff 15x1
Cardio: 0 minutes
Happy Hour Beers: 5
KitKat
04-17-2009, 06:56 AM
Try to do the bi-lateral in sets of 100's or 200's, it wll condition yourself faster/slower depending on stroke count. Nice work BTW.
4/17-6 mile
4/18-OFF-alcohol induced
4/19-7 miles @ 7:03 pace with rolling hills and some nasty wind + a sweet new bike purchase!
Crappy forecast all week so looks like I may be stuck riding indoors again! Pool is fixed so I can swim at the Y this week. Looking forward to a hard week of training.
SarahPT
04-20-2009, 10:58 AM
Nice work and congrats on the bike. I sympathize with being stuck indoors this week. It looks like I'll be on the treadmill.
Ran around the last couple of days helping my roommate out with his car situation so training has been difficult. It's okay though because this week will be my recovery week. Yesterday I lifted chest...DOMS today. I ran 5k last night 7:20 first mile, 7:00 second mile, 6:45 last 1.1 mile...so much for recovery ha. Body felt good so I pushed a bit the last half. Running at night is fun. I think I'm going to take tomorrow off so I can ride the new bike...76 and sunny is the forecast or looking at spreadsheets, calling unhappy clients, and selling products nobody wants right now...you be the judge but I think I know who is going to win out.