bike, 1:00:00 (zone 2), 23.04 miles, 125bpm, 162 watts
Saturday, January 9, 2010
Friday, January 8, 2010
day 5
boy did I so NOT feel motivated this morning. Once I got all of my electronic gadgets to cooperate with me (ipod, heart rate monitor), I felt a little bit better. And then, once I got through my warmup and started to run, I felt fine. So see, lesson learned. Push through. It will be worth it in the end.
RUN- 30:00 zone 2, 137bpm, 402 cals
RUN- 30:00 zone 2, 137bpm, 402 cals
Thursday, January 7, 2010
day 4
Scheduled off today, so I didn't have to wake up at 5:30 am to get part of my workout in. Thats a good thing.
Went to Rowan at around 12:30, feeling pretty good about getting this swim workout in. I felt great starting out, and did the 300 warmup. After the 8x50 of drills, I set a goal for myself with the 12x100's. I would swim on the 2:00's. Hopefully, I would keep my swims in the 1:30-1:40 range, which would allow for at least a 20 second rest for each 100.
I decided to push some on the first one, and when I finished I was at 1:21. I followed that with 2 or 3 in the 1:25 range, then a few at around 1:28, and eventually by 100 #6 or so, went over the 1:30 mark. My slowest was 1:34, and for #12 I pushed to a 1:28 again. I was VERY happy with this effort...felt strong...felt the drills working...very happy.
When I came home, I did part 2 of todays workout...30:00 bike, zone 1, 100+ rpm. check. A good day altogether.
SWIM- 300 wu, 8x50 drills, 12x100's (range=1:21-1:34), 8x50 drills, 200cd
BIKE- 30:00, 13.06 miles, 119bpm, 99 cadence
Went to Rowan at around 12:30, feeling pretty good about getting this swim workout in. I felt great starting out, and did the 300 warmup. After the 8x50 of drills, I set a goal for myself with the 12x100's. I would swim on the 2:00's. Hopefully, I would keep my swims in the 1:30-1:40 range, which would allow for at least a 20 second rest for each 100.
I decided to push some on the first one, and when I finished I was at 1:21. I followed that with 2 or 3 in the 1:25 range, then a few at around 1:28, and eventually by 100 #6 or so, went over the 1:30 mark. My slowest was 1:34, and for #12 I pushed to a 1:28 again. I was VERY happy with this effort...felt strong...felt the drills working...very happy.
When I came home, I did part 2 of todays workout...30:00 bike, zone 1, 100+ rpm. check. A good day altogether.
SWIM- 300 wu, 8x50 drills, 12x100's (range=1:21-1:34), 8x50 drills, 200cd
BIKE- 30:00, 13.06 miles, 119bpm, 99 cadence
Wednesday, January 6, 2010
Tuesday, January 5, 2010
day 2
Part 1, AM run (Z2): 30:00, 139bpm, 484 cals
I seriously battled a migraine for most of the afternoon. I thought maybe I needed to eat something before going for my swim at 5:30. I usually don't eat BEFORE a pm workout, no matter how late the workout. So, in a sense, I broke my own rule. The swim itself was fine...felt good on the warmup and the drills, took it easy on the 100's (found out my "warmup" pace is about 1:35-1:45 per 100 yards. Faster than I thought). I still felt sick in the pool towards the end. The lifeguard told me they were getting ready for a meet in a few minutes, so I bagged the 2nd 400 of drills, and hit the cool down. No biggie.
I felt worse when I went to the locker room, and by this point, could only hope that I made it home before barfing. I made it to the parking lot...got in the car...got out of the car...and barfed many times in front of the car, right there in the parking lot. Gross, I know. Ironic that this happens on what is technically my FIRST DAY of training. Nasty.
Part 2, PM swim, 300 wu, 8x50 drills, 12x1o0 (20 seconds rest)- all within 1:35-1:45 "easy" pace, 200cd. 5 barfs. :)
I seriously battled a migraine for most of the afternoon. I thought maybe I needed to eat something before going for my swim at 5:30. I usually don't eat BEFORE a pm workout, no matter how late the workout. So, in a sense, I broke my own rule. The swim itself was fine...felt good on the warmup and the drills, took it easy on the 100's (found out my "warmup" pace is about 1:35-1:45 per 100 yards. Faster than I thought). I still felt sick in the pool towards the end. The lifeguard told me they were getting ready for a meet in a few minutes, so I bagged the 2nd 400 of drills, and hit the cool down. No biggie.
I felt worse when I went to the locker room, and by this point, could only hope that I made it home before barfing. I made it to the parking lot...got in the car...got out of the car...and barfed many times in front of the car, right there in the parking lot. Gross, I know. Ironic that this happens on what is technically my FIRST DAY of training. Nasty.
Part 2, PM swim, 300 wu, 8x50 drills, 12x1o0 (20 seconds rest)- all within 1:35-1:45 "easy" pace, 200cd. 5 barfs. :)
Monday, January 4, 2010
Week 1, Day 1
And so it starts...yes, it starts with a rest day, but it starts. I'm going to be following a program that I got from a book called beIRONfit, By Don Fink. http://www.donfink.com
My starting weight is 248, as of this morning. I thought I'd be a little less, due to the amount of training that I've done. I really need to focus on nutrition as well as workouts during this next phase. I've taken some body measurements as well.
NOTE: I'm 6'4" and 37 years old.
Chest- 44 1/2
Waist- 44
Hips- 42 3/4
Thigh- 26 3/4
WEEK 1 looks like this:
MONDAY (today) -REST DAY
TUESDAY- SWIM (about 2500 yards, with drills and intervals mixed), run 30:00 zone 2 HR
WEDNESDAY- 30:00 bike (Z2) with transition to 15:00 run (Z2)
THURSDAY- SWIM (2500, drills and intervals), BIKE 30:00 (Z1, 100+rpm)
FRIDAY- RUN 30:00 (Z2)
SATURDAY- BIKE 1:00:00 (Z2)
SUNDAY- RUN 45:00 (Z1 to Z2)
This program starts out at 6:00 in week 1 and builds up to 11.5 hours/week. The average is around 8.5 hours. My base training has prepared me for the "Intermediate" level of training. Hopefully, I will be successful, and this program will ultimately get me to the finish line at IRONMAN USA!
My starting weight is 248, as of this morning. I thought I'd be a little less, due to the amount of training that I've done. I really need to focus on nutrition as well as workouts during this next phase. I've taken some body measurements as well.
NOTE: I'm 6'4" and 37 years old.
Chest- 44 1/2
Waist- 44
Hips- 42 3/4
Thigh- 26 3/4
WEEK 1 looks like this:
MONDAY (today) -REST DAY
TUESDAY- SWIM (about 2500 yards, with drills and intervals mixed), run 30:00 zone 2 HR
WEDNESDAY- 30:00 bike (Z2) with transition to 15:00 run (Z2)
THURSDAY- SWIM (2500, drills and intervals), BIKE 30:00 (Z1, 100+rpm)
FRIDAY- RUN 30:00 (Z2)
SATURDAY- BIKE 1:00:00 (Z2)
SUNDAY- RUN 45:00 (Z1 to Z2)
This program starts out at 6:00 in week 1 and builds up to 11.5 hours/week. The average is around 8.5 hours. My base training has prepared me for the "Intermediate" level of training. Hopefully, I will be successful, and this program will ultimately get me to the finish line at IRONMAN USA!
Saturday, January 2, 2010
1/2/2010
Ok, so yes. My first chance of writing "2010" this morning, and I (of course), wrote 2009. Blew it. ANYWAY, today was tri-class (special, clinic thing...an "open house"). There were lots of people there, like 25...Half of them swam with Nick and did drills and technique stuff. The other half did a pyramid workout. I wore my watch, so that I could start to keep track of specific times for each part of the pyramid. I was happy, and able to stay consistent throughout. After the swim, we did a 1:00 spin sesh. Nothing crazy, and to tell you the truth...I really hate the spin bike. Its just not the same.
swim- 400 wu, 1000 pyramid (8x25, 4x50, 1x100...then back down)
*did the 25's between 19-21 seconds, the 50's around 40, and the 100's were 121 and 128...the VERY LAST 25, I went all out and did a sub-14. VERY happy with that.
bike- 1:00, 118bpm, 575 cals
swim- 400 wu, 1000 pyramid (8x25, 4x50, 1x100...then back down)
*did the 25's between 19-21 seconds, the 50's around 40, and the 100's were 121 and 128...the VERY LAST 25, I went all out and did a sub-14. VERY happy with that.
bike- 1:00, 118bpm, 575 cals
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