Wednesday
Swim 3000 meters
800 warm up
300 pull
16X100 free on 1:50
300 cool down
Run 2.9 miles 24:23 HR 142
Thursday
Run 3.5 miles 30:00 HR 143
Bike Cycle 60 spin class 60 minutes HR 134
HR 140 not including the warm up and cool down
Thursday, November 29, 2007
Tuesday, November 27, 2007
Tuesday's faster run
Mile repeats again, I really like doing them but I had to run them on the treadmill this evening
7.55 miles 1:02:35 HR 151
15 min warm up
3X1 miles w/5 min easy @ 7:20 HR 158, 7:10 HR 162, 7:00 HR 168
15 min cool down
I bumped back down to 3 repeats since I'm not really training for a race right now.
7.55 miles 1:02:35 HR 151
15 min warm up
3X1 miles w/5 min easy @ 7:20 HR 158, 7:10 HR 162, 7:00 HR 168
15 min cool down
I bumped back down to 3 repeats since I'm not really training for a race right now.
Monday training
Consistant with my plans to bring my frequency up.
Swim 3000 meters
800 warm up
300 pull (no paddles, I'm letting my shoulders get better)
11X150 (50 moderate, 25 fast, 50 moderate, 25 fast)
250 cool down
The 150's are harder than then look.
Bike 60 min Spin class HR 139 which is high for a spin class.
Swim 3000 meters
800 warm up
300 pull (no paddles, I'm letting my shoulders get better)
11X150 (50 moderate, 25 fast, 50 moderate, 25 fast)
250 cool down
The 150's are harder than then look.
Bike 60 min Spin class HR 139 which is high for a spin class.
Monday, November 26, 2007
Time for frequency
Some might call this a prep period since I am getting ready for my next training cycle.
My goals for this year is to peak for DATT and Steelhead 70.3
In 2007 I went 11:39:29 for the DATT. Looking at the times I feel it is very possible to drop 20 minutes from that.
In 2006 I went 5:05 for Steelhead. I made many mistakes during that race and will do my best not to repeat them.
The most important race for me is Steelhead. Not cuz I want to qualify for Clearwater, that might be a disaster, but cuz I want to do better than the last time. Other than DATT in 2007, I've never put together a solid HIM run.
Steelhead Goals '08
Swim 0:32:00
Bike 2:25:00
Run 1:45:00
Transitions 0:07:00
Goal 4:49:00
Now I'm considering these goals as what I can do on a good day, tapered and well prepared. They are not far fetched in any way.
Swim: On a calm day with the current at the race site this is very well within my reach. In 2006 I swam a 34 while getting beat up, I'm a much better swimmer now. I will follow the same plan as last season being consistant from week to week. I have other goals leading up the the Michigan Masters state meet which coincide with this one including the 1650 at 23:45 and the 1000 at 14:10. 4 swims a week totaling near 12,000 yards/meters on a consistant basis should keep me heathy and improve my times.
Bike: This is the key. I rode a 2:25 in 2006 but it was a bit quick for me and it showed on the run. I want to be able to ride a 2:25 and still be strong. Smart bike time is the answer and I'm going to put more focus on the bike that I ever have before. Consistant weeks of longer rides and intervals is how I'm going to do it. I'm also going to start earlier this season unlike last season (which wasn't bad) where I focused on the run.
Right now I want to get the frequency up to 4 rides a week. I'll start with 3 spin classes and 1 trainer ride. The spin classes are 60 minutes each and in my opinion, if they are done right can be very benificial. Some people don't believe in them but the classes at LTF seem to have good ideas behind them. The trainer ride will start at 60 minutes and build from there, the details of the bike plan are still being worked out. If I can get outside for any of those rides without compromising my health, I'll do that instead.
Run: I can allready run my goal time easily so longer stuff to maintain while still doing my usual tuesday fast stuff will be the plan. I seem to get so much out of mile repeats that I'll continue them untill my returns diminish. After that I'll test some workouts from Daniels and see if that stimulates me.
Right now I will get my run frequency up to 5 runs a week starting with shorter 30 to 45 minute run with one longer one. I want to start with 3.5 hours of running peaking with 5 to 5.5 hours.
My next cycle starts January 7th, I will loosly follow the training plan from the book I've been using substuting workouts that I feel will train my weaknesses while not compromising my bike time. 20 weeks untill DATT then another 10 weeks untill Steelhead. The race season is still up in the air but other races I am planning to do include:
AnnArbor Triathlon or Rockman Tri (HIM)
Waterloo Tri (Not sure of the date)
Peterborough (HIM)
Sylvania Oly
USAT MERCRS Championship Lake Mattoon Beach, Mattoon, IL
An XTerra Rac in late August, race details haven't been released yet.
My goals for this year is to peak for DATT and Steelhead 70.3
In 2007 I went 11:39:29 for the DATT. Looking at the times I feel it is very possible to drop 20 minutes from that.
In 2006 I went 5:05 for Steelhead. I made many mistakes during that race and will do my best not to repeat them.
The most important race for me is Steelhead. Not cuz I want to qualify for Clearwater, that might be a disaster, but cuz I want to do better than the last time. Other than DATT in 2007, I've never put together a solid HIM run.
Steelhead Goals '08
Swim 0:32:00
Bike 2:25:00
Run 1:45:00
Transitions 0:07:00
Goal 4:49:00
Now I'm considering these goals as what I can do on a good day, tapered and well prepared. They are not far fetched in any way.
Swim: On a calm day with the current at the race site this is very well within my reach. In 2006 I swam a 34 while getting beat up, I'm a much better swimmer now. I will follow the same plan as last season being consistant from week to week. I have other goals leading up the the Michigan Masters state meet which coincide with this one including the 1650 at 23:45 and the 1000 at 14:10. 4 swims a week totaling near 12,000 yards/meters on a consistant basis should keep me heathy and improve my times.
Bike: This is the key. I rode a 2:25 in 2006 but it was a bit quick for me and it showed on the run. I want to be able to ride a 2:25 and still be strong. Smart bike time is the answer and I'm going to put more focus on the bike that I ever have before. Consistant weeks of longer rides and intervals is how I'm going to do it. I'm also going to start earlier this season unlike last season (which wasn't bad) where I focused on the run.
Right now I want to get the frequency up to 4 rides a week. I'll start with 3 spin classes and 1 trainer ride. The spin classes are 60 minutes each and in my opinion, if they are done right can be very benificial. Some people don't believe in them but the classes at LTF seem to have good ideas behind them. The trainer ride will start at 60 minutes and build from there, the details of the bike plan are still being worked out. If I can get outside for any of those rides without compromising my health, I'll do that instead.
Run: I can allready run my goal time easily so longer stuff to maintain while still doing my usual tuesday fast stuff will be the plan. I seem to get so much out of mile repeats that I'll continue them untill my returns diminish. After that I'll test some workouts from Daniels and see if that stimulates me.
Right now I will get my run frequency up to 5 runs a week starting with shorter 30 to 45 minute run with one longer one. I want to start with 3.5 hours of running peaking with 5 to 5.5 hours.
My next cycle starts January 7th, I will loosly follow the training plan from the book I've been using substuting workouts that I feel will train my weaknesses while not compromising my bike time. 20 weeks untill DATT then another 10 weeks untill Steelhead. The race season is still up in the air but other races I am planning to do include:
AnnArbor Triathlon or Rockman Tri (HIM)
Waterloo Tri (Not sure of the date)
Peterborough (HIM)
Sylvania Oly
USAT MERCRS Championship Lake Mattoon Beach, Mattoon, IL
An XTerra Rac in late August, race details haven't been released yet.
Sunday, November 25, 2007
missing time 11/9 to 11/25
Some training from 11/9 to now
Weekend swim Saturday 3500 yards
Monday swim 3000 meters Cycle 60 1 hour
Tues Run mile repeats 4X1 mile 7:25,7:20,7:16,7:16
Easy Run 5.4 miles Swim 2500 meters
Thurs Cycle 60 1 hour
Friday run easy 5.4 miles
Sat Swim 3500
Monday swim 3000 meters
Tuesday off
Wednesday off
Thursday Turkey trot 10K 43:30 HR 175---PR moved VDOT from 45 to 47 :)
Friday swim 2500 meters
Saturday swim 3200 meters
Weekend swim Saturday 3500 yards
Monday swim 3000 meters Cycle 60 1 hour
Tues Run mile repeats 4X1 mile 7:25,7:20,7:16,7:16
Easy Run 5.4 miles Swim 2500 meters
Thurs Cycle 60 1 hour
Friday run easy 5.4 miles
Sat Swim 3500
Monday swim 3000 meters
Tuesday off
Wednesday off
Thursday Turkey trot 10K 43:30 HR 175---PR moved VDOT from 45 to 47 :)
Friday swim 2500 meters
Saturday swim 3200 meters
Thursday, November 08, 2007
Wednesday Thursday
Wednesday
Run 5.3 miles 44:10 HR 138
Easy run on Hines Drive
Swim 2000 meters, same workout as monday only shortened
Thursday
Run 5.6 miles 45:46 HR 140
Easy run again on Hines Drive
Bike
Cycle 60 Spin Class HR 136
Wednesday, November 07, 2007
Tuesday
It was pretty nasty outside so I moved my faster run indoors.
Run 8.5 miles 1:10:34 HR 147
15 min warm up
1 mile at 7:25 HR 152
5 min easy recovery
1 mile at 7:25 HR 155
5 min easy recovery
1 mile at 7:19 HR 160
5 min easy recovery
1 mile at 7:14 HR 162
~10 min easy cool down
I felt pretty strong like I could have gone harder, that's good...I think.
Run 8.5 miles 1:10:34 HR 147
15 min warm up
1 mile at 7:25 HR 152
5 min easy recovery
1 mile at 7:25 HR 155
5 min easy recovery
1 mile at 7:19 HR 160
5 min easy recovery
1 mile at 7:14 HR 162
~10 min easy cool down
I felt pretty strong like I could have gone harder, that's good...I think.
Tuesday, November 06, 2007
Monday
Swim at LTF 3000 meters
One of my swims
1 X 800 Warm up
--200S,100K,200P,100K,200S
1 X 200 Free Straight
1 X 200 25 non-free 175 free
1 X 200 Pull
4 X 50 Free :10 rest
1 X 200 Free Straight
1 X 200 25 non-free 175 free
1 X 200 Pull
4 X 50 Free :10 rest
2 X 100 Free :15 rest
1 X 200 Pull
2 X 100 Cool down
One of my swims
1 X 800 Warm up
--200S,100K,200P,100K,200S
1 X 200 Free Straight
1 X 200 25 non-free 175 free
1 X 200 Pull
4 X 50 Free :10 rest
1 X 200 Free Straight
1 X 200 25 non-free 175 free
1 X 200 Pull
4 X 50 Free :10 rest
2 X 100 Free :15 rest
1 X 200 Pull
2 X 100 Cool down
Friday Saturday Sunday
Friday
Swim 2500 meters at LTF
Saturday
Swim 3600 yards with FAST
Run long 12.2 miles 1:41:50 HR 141
Sunday
Mountain Bike on the Poto again, this time a little easier.
18 miles 1:47 HR about 135
Swim 2500 meters at LTF
Saturday
Swim 3600 yards with FAST
Run long 12.2 miles 1:41:50 HR 141
Sunday
Mountain Bike on the Poto again, this time a little easier.
18 miles 1:47 HR about 135
Friday, November 02, 2007
Thursday
Run short hilly route during lunch
5.35 miles 44:42 HR 142
Felt good, really wanted to get an earlier run in
Bike on Poto
18 miles 1:43 HR 146
Felt really good, that's the best time I've done on that trail. Did a lot of riding on the big ring.
5.35 miles 44:42 HR 142
Felt good, really wanted to get an earlier run in
Bike on Poto
18 miles 1:43 HR 146
Felt really good, that's the best time I've done on that trail. Did a lot of riding on the big ring.
Wednesday
Run 5.3 miles after work 44:48 HR 139
Easy run for junk miles
Swim 2000, tired and non-motivated
Easy run for junk miles
Swim 2000, tired and non-motivated
Subscribe to:
Posts (Atom)