Tuesday, February 9, 2010
2-09-2010
rode for about 57 minutes. Got 13 miles and some change. The only saving grace was I got up to 22 mph once. Trying to stay with the workout program just not keeping the heart rate as low as they want it.
Monday, February 8, 2010
Sunday, February 7, 2010
2-07-2010
ran 4.6 miles on the tread. supposed to run an hour and half but no time - too much to do. and, if I'm honest, not really motivated this week.
Haven't been good about keeping track of the workouts.
Haven't been good about keeping track of the workouts.
Tuesday, January 26, 2010
1-26-2010
Today's Workout - did fairly well.
BIKE 1:10
WARM UP
15:00 Gearing Pyramid,
- 3:00 getting to 60% - 5:00 from 60-70% - 7:00 btwn 70-75%
MAIN SET Remember here: Long, Steady Distance! Also, reread the questions regarding Interval Workout Instructions and Aerobic Interval Guidelines
3 x (12:00 / 4.0 mi / ~6km) w/3:00 recovery spin after each
- optimal cadence here would be 88-92 rpm
COOL DOWN
Spin easy at 80-90 rpm,
RUN 0:40
went in with a gradual walk to run pace and then kept it at about an 11:40 pace. trying to build back up without injuring the leg. Can't believe I lost that much speed in two and a half months training.
BIKE 1:10
WARM UP
15:00 Gearing Pyramid,
- 3:00 getting to 60% - 5:00 from 60-70% - 7:00 btwn 70-75%
MAIN SET Remember here: Long, Steady Distance! Also, reread the questions regarding Interval Workout Instructions and Aerobic Interval Guidelines
3 x (12:00 / 4.0 mi / ~6km) w/3:00 recovery spin after each
- optimal cadence here would be 88-92 rpm
COOL DOWN
Spin easy at 80-90 rpm,
RUN 0:40
went in with a gradual walk to run pace and then kept it at about an 11:40 pace. trying to build back up without injuring the leg. Can't believe I lost that much speed in two and a half months training.
Monday, January 25, 2010
01-25-2010
Today's workout - swim was supposed to be 45 minutes but had to get to work.
SWIM 0:45
WARM UP
200 Swim - 100 Kick - 100 Pull
MAIN SET
2 x 250 w/30 sec rest in between
COOL DOWN
4 x 50 easy w/10 sec rest
- bring your HR back down under 60% by the end
BIKE 0:35
This is an easy, low intensity recovery ride to add some additional aerobic "bulk" to your long week. Keep your cadence at about 85rpm, heart rate about 75%.
SWIM 0:45
WARM UP
200 Swim - 100 Kick - 100 Pull
MAIN SET
2 x 250 w/30 sec rest in between
COOL DOWN
4 x 50 easy w/10 sec rest
- bring your HR back down under 60% by the end
BIKE 0:35
This is an easy, low intensity recovery ride to add some additional aerobic "bulk" to your long week. Keep your cadence at about 85rpm, heart rate about 75%.
Sunday, January 24, 2010
1-24-2010
straight 1:20 run today. put in 7 miles.
ran outside in a 53 degree drizzle. throw in the hills in this neighborhood and it was a challenge for me. I kept having to tell myself to keep the speed down to somewhere between 11:00 - 11:30. I was afraid I would blow up and have to walk part of it. Didn't walk but wasn't happy with the heart rate either. Even though I am not doing the heart rate training anymore I would still like to keep my heart rate under 90% - wasn't able to do that today. Oh well.
ran outside in a 53 degree drizzle. throw in the hills in this neighborhood and it was a challenge for me. I kept having to tell myself to keep the speed down to somewhere between 11:00 - 11:30. I was afraid I would blow up and have to walk part of it. Didn't walk but wasn't happy with the heart rate either. Even though I am not doing the heart rate training anymore I would still like to keep my heart rate under 90% - wasn't able to do that today. Oh well.
Saturday, January 23, 2010
01-23-2010
Haven't posted the workouts for the past few days. Doesn't mean I haven't been working - just too lazy to post. Here's today's.
BIKE 1:50
WARM UP
10:00 easy spin,
DRILLS
2 x 3:00 Variable Gearing Set w/30 sec recovery after each
-- each set should be done as follows:
2 x (40 sec in medium gear, 20 sec in easiest gear, 30 sec in hardest gear)
MAIN SET -- BIG TARGET!
2 x (11.2 miles / 18km) w/2:00 recovery
(Use 33:00 as an interval time if you don't have access to a cyclometer.)
COOL DOWN
Spin through a "reverse gearing pyramid" (14:00 total):
5:00 @75-70% - 4:00 @70-65% - 3:00 @65-60% - 2:00 under 60%
RUN 0:30
If you can, put this run in immediately after the bike session. However, DO NOT run outside if it's cold out! If you don't have access to a tread mill, then wait until later in the day to fit this in. Make sure you do, though, as it is an excellent aerobic extension to your earlier ride.
BIKE 1:50
WARM UP
10:00 easy spin,
DRILLS
2 x 3:00 Variable Gearing Set w/30 sec recovery after each
-- each set should be done as follows:
2 x (40 sec in medium gear, 20 sec in easiest gear, 30 sec in hardest gear)
MAIN SET -- BIG TARGET!
2 x (11.2 miles / 18km) w/2:00 recovery
(Use 33:00 as an interval time if you don't have access to a cyclometer.)
COOL DOWN
Spin through a "reverse gearing pyramid" (14:00 total):
5:00 @75-70% - 4:00 @70-65% - 3:00 @65-60% - 2:00 under 60%
RUN 0:30
If you can, put this run in immediately after the bike session. However, DO NOT run outside if it's cold out! If you don't have access to a tread mill, then wait until later in the day to fit this in. Make sure you do, though, as it is an excellent aerobic extension to your earlier ride.
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