5/14/09 this week so far

This week so far:

Mon
Swim with LALA 3100 yards 1:00
Swam really well, and since it was freestyle day I was happy.

Tue
Amy’s brick
Run 3.1 25:06
Bike 21.9 56:49
Run 6.2 48:23 Mod first loop, faster second loop
Felt really strong through the whole workout. A local roadie (John) rode with us and helped me push the pace. The second loop of the run I felt great and opened it up a bit.

Wed
Swim 2500 in :50 with LALA
Felt tired and skipped a few 50's of stroke work

Thu
Run Long 13.1 miles 1:46:48 as:
35 min easy
15 min zone 2
10 min zone 3
Finish as I feel

Felt good and had to hold back on the first 35 min. The next 15 was comfortable and the next 10 was just above comfortable. It was easy to run back a little quicker since my legs were used to running faster

Friday 5/1

Run at lunch 5.2 miles 43:35 Hilly route

Run at home on Hines drive 4.3 miles 36:06
Out and around AA Trail Lake to make up running time for yesterday

Swim with LALA 50 minutes 2600 yards
A bit tired from the runs but OK

Mon, Tue, Wed

Mon
Day off, I had stuff to do and the pool was closed.

Tue
Run, Bike, Run in Hines park
Run 45:38 5.45 miles
Bike 1:06 easy, I rode with Jon for a while
Run 43:35 5.55 miles

Felt really good on the second run, was easily able to run under 8:00 on the way back.

Wed
Bike 1:21 27 miles
15 min warm up
3X15 hard 5 min rests
Cool down ~10 min

Biked from work to Hines park cuz I had to swim at 5:30 and I figured it would save time...it did.

Swim with LALA
3200 yards in about 1:05

Week ending 4/26/09

I fell a little behind on the blog, here is what happened this week. We had a lot of bad weather so workouts were light in the beginning of the week and heavy at the end

Mon
Swim with LALA 1:00 3200 yards

Tue
Run 30 min 3.6 miles

Wed
Bike 30 min on trainer
Swim with LALA 1:00 3000 yards

Thu - finally some good weather
Run during lunch 6.4 miles in about 54 minutes
Bike 45 miles in about 2:15

Fri
Bike 58 miles in 3:04, out to Whitmore lake and back
Swim with LALA 50 min 2500 yards - I was a little tired

Sat
Swim with FAST 1:25 3800 yards
Bike at Island Lake and Kensington and a few repeats up Tower hill - 37 miles in 2:04
Run for a few minutes at Island lake but the rain came and I had to bail
Run 5.2 miles in about 44 min on Hines when I got home

Sun
Run 14.3 miles in 2:03. Steady pace...It was a little warm and I was tired from stacking workouts over the last 4 days