Monday

Swim 2000 meters
800 warm up
2X500 free
200 cool down

Run on Hines drive
8.3 miles 1:09:05 HR 145

Training Thoughts

With one more week of prep to go I'm feeling good about starting a new cycle.

Last week went OK but the Holidays screwed up the beginning an I felt like I was catching up all week. I met my goals for the week with:
4 swims, 14000 meters in 4:40. A little more distance than I really planned but the 500's went pretty fast during the week.

4 bike rides between spin class and the trainer. Exactly what I expected for the week with 4:10 of riding at varying intensities

6 runs between the treadmill and the road. The weather didn't cooperate every day so I had to cut some runs short and do some on the treadmill instead of outside but I got my 30 miles in 4:22.

January will see more biking while reducing swimming slightly since I seem to be spending a disproportionate amount of time in the water compared to the other 2 sports. I would like to be 5 to 6 hours per week on the bike, about 4.5 hours of running and near 4 hours of swimming.

I'm not really sure if I can (or want to) commit 14 hours a week right now but I'll set the bar at the higher point right now since I've been pretty consistent in my prep. With any luck it will be warm enough for me to get the bike on the road once in a while and continue running on Hines drive consistently.

The last sunday of the year

Bike in spin class 60 minutes HR 127

Easy run on Hines Drive 6.45 miles 56:17 HR 140

Saturday (continued)

Swim 4000 meters
800 warm up
Moderate
300 straight :25 rest
300 (50 hard / 50 easy) :25 rest
2X150 pull
4X75 :10 rest
6X50 :10 rest

200 straight :25 rest
200 (50 hard / 50 easy) :25 rest
2X100 Pull
4X50 :10 rest
8X25 :10 rest

100 sprint :45 rest (1:25)
2X50 sprint :30 rest
4X25 sprint :30 rest

200 cool down + 200 to get to 4K

More to follow, I just had lunch :)

Here's more
Bike 1:05 on trainer 142 watts HR 127
An interesting indoor ride again. These have been working well for me.
15 min warm up
10X2 min hard (180 watts) 1 min easy
3X4 min hard (180 watts) 2 min easy

Run on Hines drive in the cold
6.4 miles 54:23 HR 143

Friday / Rainy day

Swim at LTF 3000 meters ~ 1:00
Staying with the 500 theme I did some more
800 warm up
500 as 100 hard, 100 easy, 100 hard, 100 easy, 100 hard (1:00 Rest)
500 moderate pull (:30 Rest)
500 as 100 hard, 100 easy, 100 hard, 100 easy, 100 hard (1:00 Rest)
500 pull w/paddles
200 cool down

I think I'll stick with the 500's for another week with mixed up more like today.

Run was cut short cuz of the rain. I was concerned about getting sick.
3.3 miles 28:50 HR 141

Thursday Run / Bike

Run on treadmill for 40 minutes ~4.5 miles HR 142
HR seems skewed for the speed, that treadmill was weird.

Bike spin class HR 133, I felt pretty good on this ride.

Wednesday - Sticking with the plan

With the holidays this week I missed my ride on monday so I made it up today.

This morning:
Run on Treadmill, I should have waited and ran outside.
30 minutes 3.5 miles HR 141

Swim 4000 meters 1:20
800 warm up
6X500 alt swim, pull...last one with paddles.
200 cool down

This evening:
Bike 1:05 on Trainer HR 132 bpm 142 watts
15 min warm up
10X1:30 @~180 watts :30 easy (about 88% of last season FT)
5X1:30 @~210 watts 3:00 easy (about 102% of last season FT)
Cool down
This workout was relatively difficult at the end.

Monday Tuesday

Monday Christmas Eve
Swim 3000 meters
Long sets today
800 warm up
4X500 swim, pull, swim, pull
200 cool down

Tuesday Christmas
After the festivities I went for a run on Hines Drive
6 miles about 52 minutes HR 141

Training Thoughts

A pretty decent week with:
4 swims @ 14000 yards
4 bike rides between spin class and trainer @ 72 miles
5 run @ 25 miles
Just over 12 hours of training

So the frequency has been fairly consistant and now it's time to bump up the running miles and bike intensity.

Shooting for 30 miles on the run this week, no particular intensity just junk miles and whatever I feel is fun.

I want to stick with about 4 hours of cycling if it's all done indoors but I want a little more intensity at home. If I get on the road I'll just go however I feel.

I discussed my swimming goals with a friend from my club (Drew), I want to swim the best that I can in the 1650 at Michigan Masters State meet in April and he suggested longer sets for a while, specifically a bunch of 500's at varying intensity. I think I've exhausted my benefits from my 200's and the new stress is in order. Now my swims might be a little bit long for a while but hopefully my long stuff will get better as I'm not really concerned with any shorter than 500 yards.

My 1650 PR is 24:15 and my 1000 PR is 14:33 so I figure my harder days I will need to be bringing in my 500 meter* sets near 8 minutes with the appropriate amount of rests to do the repeats with enough intensity. I think it is realistic for me to drop my 1650 time to the low 23's and my 1000 time to the high 13's.

*(I nomally swim my workouts SCM and compete SCY)

Sunday

I got on the spin bike on Sunday morning but I was so tired I couldn't push my HR up like normal. I just spun through the class easy and took the rest of the day off.

Saturday

It was a great swim at LTF Novi this morning. It was funny to see other LTF members' look of amazement at us swimming with more than one person per lane in the lap pool. One of the lanes had five people in it which is nothing for us, but to them it's inconceivable. We had 15 total with some club members getting others in with guest passes.

Anywhoo...3800 meters plus some more 50's at the end

12/22/2007
Jaret's Crazy Sets of 200's
800 Warm up
2 times through:
200 straight
200 w/25 non free 175 free
200 pull
2X100 :15 rest
4X50 :10 rest
8X25 :10 rest
200 easy pull no paddles

200 cool down

Run on hines 8.5 miles 1:09:46 HR 144
A little warmer today (40 degrees F) but I should have had something on my ears.

Monday to Friday

Mon
Run 3.4 miles 30 min on Treadmill
Swim 3500 meters
Bike Spin class 60 minutes

Tue
Run 3.5 miles 30 minutes on road

Wed
Swim 3100 meters
Run 3.4 miles 30 minutes on Treadmill

Thu
Run 6.1 miles 51 minutes on road
Bike Spin Class 60 minutes

Fri
Swim 2200 meters
Bike on Trainer 1:00 141 watts HR 124

Catching up

Wed 12/13
Swim 1500 meters
Run 5 miles 41 minutes

Thursday
Cycle 60
Run 5.3 miles 44 minutes

Friday
Off

Saturday
Swim 3500 yards
Run 7.25 miles 1:01

Sunday Off

Tuesday

Yes, I ran in the rain (light rain).  Those new shoes work really well in the wet stuff even when I was running through the puddles.  

They are exceptionally warm, maybe too warm but that's OK with me as long as my feet don't sweat too much.  This is exactly what I need to get me through the cold winter months.

6 miles in about 51 minutes HR 141

I decided not to make up the bike ride from yesterday and went to bed early.

Monday

Only time for swimming

3300 meters 1:10
800 warm up
4X200 :15 rest decend
100 kick
4X150 :15 rest decend
100 kick
4X100 :10 rest decend
100 kick
4X50 fast :15 rest
200 cool down

Training Thoughts

Still got my frequency in although it was a little bit longer last week.

A lot of time came from swimming which I was doing more of since my club it in the USAT Club Challenge and this month is the swimming part of it. 18,600 yards (5.5 hours) is a lot of swimming for me and I won't keep doing it after we reach 500 miles for the club. I'll go back to about 12,000 a week probably after today.

Running went well except for tuesday when I just couldn't stand the treadmill any more. I got a pair of waterproof trail running shoes that I'm breaking in to keep me running during the cold sloppy months. 5 runs on 4 days worked out well. I was just so tired on saturday that I moved that run to sunday morning.

Biking went OK as I got some trainer time in but still mostly spin classes. January is the month I'm planning on biking a lot on the trainer since that's when my next training cycle.

Saturday Sunday

Saturday
Swim with FAST 4200 yards.  Very close to Wednesday's swim but in yards.
650 warm up
6X200 free decending 3's on 3:30
2X250 pull :20 rest
10X100 free decending 5's on 1:45 (came in as fast as 1:20)
8X50 on 1:00 decending 4's
250 extra easy pull
200 cool down

I was really tired so I took the rest of the day off.

Sunday
Run on Treadmill 30 minutes 3.3 miles HR 133

Bike Spin class HR 121

Run on Hines, trails and road  46:52 5.3 miles HR 139

Thursday Friday

Thursday
Run in the snow with my new Gortex trail shoes.  I'll get some pictures soon.  
Salomon XA Pro 3D XCR  They are incredibly warm, my feet were sweating while the outside temp was 28°F.

7.3 miles 1:02 HR 142

Bike spin class 1:00 HR 136

Friday
Swim 3000 meters at LTF

Bike on Trainer

Wednesday

Run 20 minutes during lunch...that is all I could take :P 2.3 miles HR 136

Swim long after work
5200 meters
800 warm up
3X300 pull,swim,pull
6X200 free decending 3's on 3:50
2X250 pull :20 rest
12X100 free decending 5's on 1:55
8X50 on 1:00 decending 4's
200 cool down

Tuesday

Run 7.3 miles in 1:01:07 HR 141

It was pretty cold for me. (25°F or -4°C) While I dressed warm, my hands got really cold and felt like they chilled the rest of my body. So much I took a hot shower when I got home instead of riding on the trainer like I had planned.

Monday

Swim 5000 meters...Yes 5K
800 warm up (200S,100K,200P,100K,200S)
1500 as 10laps, 9, 8, 7, 6, 5, 5, 4, 3, 2, 1 with 15 sec between
1000 (100K,200S,100K,200P,100K,200S,100K)
1500 again as 10laps, 9, 8, 7, 6, 5, 5, 4, 3, 2, 1 with 15 sec between
200 cool down

Bike Cycle 60 spin class HR 131

Continuing with Frequency

I got all of my workouts that I planned done last week.  Those included:
4 swims
4 bike rides
5 runs
Now they were short like I planned and it's a good start to my prep period.

This week I plan to increase my bike time from 3.5 hours to 4.5 hours and since we have the USAT club challenge going on now, I'm going to increase my swim volume this week only since the club should be at 500 miles by the end of the week.  My shoulders are feeling good so I'll be looking at 4500 to 5000 meters a swim.

Sunday

Bike spin class 60 minutes HR 134
HR 142 without including warm up and cool down

10 min transistion run...I really didn't feel like running on the treadmill

Friday Saturday

Friday
Swim 3000 meters - sets of 400 plus warm up and cool down
Bike 30 minutes on new trainer - Just trying it out.  I got a brand new Kurt Kinetic Road Machine.  It's very smooth and very quite.

Saturday
Swim 2500 yards in about 1 Hour, I had to stop early to tape people in the pool
Run 6.3 miles 52:51 HR 145, easy run in the cold weather.  I dressed right and only my hands were cold.