SWIM (@Wenonah Lake, open water swim), swam 8 loops at about .2 per loop. Felt strong. Water was especially dirty and nasty tonight. Needed 2 Q-Tips to get all the shit out of my ears. I sighted a lot better tonight, although my goggles were fogging up. I used my old goggles, because I didn't want my new ones to get shitty. Good call.
Also, got some good news today. Jack at the shop has a 9 speed, 12x25 cassette to put on my bike in prep for Lake Placid. I've been using a 23 all this time, and I think the extra gear will make a difference.
Thursday, June 17, 2010
Monday, June 14, 2010
day 158
week 25 of training plan:
MONDAY- REST
TUESDAY- SWIM, 500wu, 8x50dr, 3x150@20secs, 4x250@30sec, 3x150@20secs, 8x50dr, 300cd/ RUN 1:00 z2, (at 10min, insert 8x3min z4@1min jog)
WEDNESDAY- BIKE 45:00 transition to RUN 15:00 (z2)
THURSDAY- SWIM, 3500 straight, BIKE, 1:00 z2 (at 35min, insert 20min z4)
FRIDAY- SWIM, 500wu, 8x50dr, 12x75@20sec, 12x50@15sec, 12x25@10sec, 8x50dr, 300cd/ RUN 1:00 z2 (at 45min, insert 10min z4)
SATURDAY- BIKE 5:30 z2 (at 5:15 insert 10 min z4)
SUNDAY- RUN 2:30, z1 to z2
MONDAY- REST
TUESDAY- SWIM, 500wu, 8x50dr, 3x150@20secs, 4x250@30sec, 3x150@20secs, 8x50dr, 300cd/ RUN 1:00 z2, (at 10min, insert 8x3min z4@1min jog)
WEDNESDAY- BIKE 45:00 transition to RUN 15:00 (z2)
THURSDAY- SWIM, 3500 straight, BIKE, 1:00 z2 (at 35min, insert 20min z4)
FRIDAY- SWIM, 500wu, 8x50dr, 12x75@20sec, 12x50@15sec, 12x25@10sec, 8x50dr, 300cd/ RUN 1:00 z2 (at 45min, insert 10min z4)
SATURDAY- BIKE 5:30 z2 (at 5:15 insert 10 min z4)
SUNDAY- RUN 2:30, z1 to z2
day 151-157
Sunday- RUN, 2:22:18, 11.14 miles, (12:04/mile), VERY HOT. I pretty much sucked ass on this run.
Monday- REST
Tuesday- SWIM, 500wu, 8x50, 5x400, 300cd/ RUN, 59:15, 6.58 miles, (8:51/mile)
Wednesday- 45:00 bike/15:00 run, indoors, due to rain
Thursday- SWIM, OWS at Wenonah Lake, swam 5 loops at about .2 per. So, about a mile. / BIKE- 1:00, no #'s on that.
Friday- Skipped, needed a serious mental health break.
Saturday- BIKE (w/Richard and John K.), 4:43:36, 72.57 miles, 15.4 mph
Sunday- RUN (another hot one), 2:14:02, 11.76 miles, 10:51/mile, 142bpm
Monday- REST
Tuesday- SWIM, 500wu, 8x50, 5x400, 300cd/ RUN, 59:15, 6.58 miles, (8:51/mile)
Wednesday- 45:00 bike/15:00 run, indoors, due to rain
Thursday- SWIM, OWS at Wenonah Lake, swam 5 loops at about .2 per. So, about a mile. / BIKE- 1:00, no #'s on that.
Friday- Skipped, needed a serious mental health break.
Saturday- BIKE (w/Richard and John K.), 4:43:36, 72.57 miles, 15.4 mph
Sunday- RUN (another hot one), 2:14:02, 11.76 miles, 10:51/mile, 142bpm
Saturday, June 5, 2010
day 145-150
Whew. This week went by fast.
Been TOTALLY slacking on this blog. wtf, Joe? I dunno. Just busy, I guess.
Anyway..Tuesday was kind of a bad day for me. Had some issues with my back, after mowing the lawn for the first time in 20 years on Monday. I know, long story, but basically my brother had a landscaping business that he doesn't have anymore. I went to the pool anyway, and did get in about a 1650 or so, before giving it up for the night due to back soreness. I bagged the run for Tuesday.
Wednesday, did a brick workout. Was supposed to do 45 ride/15 run, but I was feeling social that night, and wanted to ride with the group. Ended up having a nice 1:30 ride, and felt great. Ran 15:00 on the track after. BIKE 1:35:23, 29.22 miles, 19.1mph, 120bpm, 2499cals//RUN 15:29, 1.71 miles, 9:03/mile, 145 bpm, 293cals
Thursday, SWIM 3500 straight, (bout an hour, forgot my watch, duh), BIKE- 1:04:06, 17.79 miles, 17.0mph, 119bpm, 1360cals
Friday- SWIM- 500wu, 8x50, 12x75@20secs, 12x50@15secs, 12x25@10secs, 200cd / RUN- 57:23, 5.85miles, (9:44/mile), 142bpm, 1014cals
Saturday- BIKE- 3:56:18, 63.23, 16.1mph, 113bpm, 5073cals
Been TOTALLY slacking on this blog. wtf, Joe? I dunno. Just busy, I guess.
Anyway..Tuesday was kind of a bad day for me. Had some issues with my back, after mowing the lawn for the first time in 20 years on Monday. I know, long story, but basically my brother had a landscaping business that he doesn't have anymore. I went to the pool anyway, and did get in about a 1650 or so, before giving it up for the night due to back soreness. I bagged the run for Tuesday.
Wednesday, did a brick workout. Was supposed to do 45 ride/15 run, but I was feeling social that night, and wanted to ride with the group. Ended up having a nice 1:30 ride, and felt great. Ran 15:00 on the track after. BIKE 1:35:23, 29.22 miles, 19.1mph, 120bpm, 2499cals//RUN 15:29, 1.71 miles, 9:03/mile, 145 bpm, 293cals
Thursday, SWIM 3500 straight, (bout an hour, forgot my watch, duh), BIKE- 1:04:06, 17.79 miles, 17.0mph, 119bpm, 1360cals
Friday- SWIM- 500wu, 8x50, 12x75@20secs, 12x50@15secs, 12x25@10secs, 200cd / RUN- 57:23, 5.85miles, (9:44/mile), 142bpm, 1014cals
Saturday- BIKE- 3:56:18, 63.23, 16.1mph, 113bpm, 5073cals
Wednesday, June 2, 2010
day 144
Went to the Nav-e-Sink distance swim festival in Rumson, NJ. I competed in the 2.4 mile race, and finished in 1:08:29, which was better than my goal of 1:20. I figured I could do about what I did, I was just worried with the open water aspect, and my sighting issues, that my time would be slow. I felt fine after, and I really didn't push that hard to get that 1:08. My average HR was 126 bpm.
Happy with the race, overall.
Happy with the race, overall.
Subscribe to:
Posts (Atom)
