A good ride on the trainer (if one is even possible)

I felt pretty good on the trainer today and since I feel that I haven't been going hard enough lately I tried to kill the workout today, even though I had a hard day yesterday.

Bike 1:10 on trainer
WU 20 min including 6X30 sec hard
4X10 min hard (~215 watts) with 2 min easy rests
~4 min cool down

I went fairly hard on the first interval and was able to match or exceed it with the following 3. Normally I start off too easy and have a lot left at the end but not today.

Run on Hines drive, the water has receded a little bit and I was able to run past Wayne Rd for my normal 5.1 mile route. I under dressed for this run and was a bit cold the whole way. It wasn't as warm as yesterday, about 29 deg F.

Run 5.1 miles in 42:53
Just some more junk miles to get my "Thirty by Thursday." I had to eat a gel about half way out and walk it off cuz I was running on fumes and felt a bonk comming.

Sunday

Ride long on trainer
2:30 41.8 miles on pure torture on the bike trainer. Thank god I have 3 seasons of Robot Chicken to watch while riding :P
I didn't want to ride an even effort so I broke it up like this:
30 min warm up
2X10 min as 3 min hard fast cadence, 3 min next gear up, 1 min 1 gear up, 1 min standing, 2 min easy.
10 min moderate ~ 70%
Repeat 2 more times
Finish last 20 min in zone 3

Run on the track at the Rec center cuz it was raining cats and dogs outside
30 min 3.7 miles

Saturday - Last day at LTF

I swim at LTF with a group from FAST since there was no swimming at Schoolcraft. I quit LTF for many reasons, one of them was the price of the membership. Saturday was my last day.

3700 meters in about 1:30

Bike on Trainer afterwards for 90 minutes
WU 30 min
3X12 min hard with 3 min rests
Finish out time in zone 3

Run on Hines it was a little too cold for me.
5 miles in 43:02

Saturday

Swim with FAST sat morning
4100 yards
600 warm up
6X50 on :50
Ladder with :15 rest between distances
50,100,150,200,250,250,200,150,100,50
Then some stupid stroke stuff that I decided to swim free that was:
6X150 on 3:00 so I worked on some technique
8X75 as 25 kick on back 50 free stretched out
200 cool down

Bike on trainer for 50 minutes, I was not really inspired :(

Run 4 miles on Hines drive in the snow storm. I got a new pair of trail shoes that I figured I would start breaking in. It was really snowy :)

Tuesday - Reworked schedule

Run on Hines drive cuz it was allmost 40F (~5C) and I don't really like running on the indoor track as much as running outside.

Run 5.1 miles 43:30 HR 142
Fairly easy run on the road, just warming up for the bike.

Bike 1:10 175 watts average on indoor trainer. I debated on riding the Mountain bike outside but I had some specific stuff to work on.
WU 20 min
MS 3X12 min hard with 3 min rests
Cool down to finish out time
Fairly hard intervals, I need to get more time on the bike. I would like to be consistantly over 5 hours for the next few weeks.

Saturday

Swim 1:20 at Schoolcraft. We got in the pool late cuz the lifeguard was not on time and didn't finish the workout. This is from memory.

WU 500
5X100 on 1:40
6X50 Kick on 1:10
5X200 on 3:15
2X100 IM
2X50 on 1:00 fly/free
2X100 IM
2X50 on 1:05 back/free
2X100 IM
2X50 on 1:05 breast/free
20X25 as sprint, no breather over, technique, underwater (we got 6 of these done :P )
CD 100

Bike on Trainer 1:00

Tuesday Wednesday

Tuesday
Run on Hines drive in the warm weather
8 miles 1:06:15
WU 2 miles
MS 5X1/2 miles with 2 min rests
Finish easy

Wednesday
Swim during lunch
20X100 on 1:45
5 warm up
5 touch under 1:30
5 touch under 1:25
5 touch under 1:30 and cool down
It was much easier to swim this workout today compared to last wednesday. If I feel this good next week I'll try to come in quicker and shorten the interval.

Bike on Trainer after work
1 hour
WU 20 min
MS 2x15 min with 5 min easy
Finish out hour ~ 160 watts

Run on Franklin High School track
30 min
15 moderate
15 under 8:00

Sat swim + bike + run

WU 300 swim 200 reverse IM
MS
4X225 pull on 4:00
100 IM on 2:00
4X125 on 2:00 decending 1-4
100 IM on 2:00
4X50 on 1:00 25 hard 25 moderate
100 IM
12X25 (1st half half, 2nd half hard, no breather)
3X75 on 1:25
3X75 on 1:20
3X75 on 1:15
3X75 on 1:10
CD 200
Post CD 200

4000 yards

Bike 1:30 on trainer...that was as much as I could handle.

Run 42 min 5.1 miles on Hines drive

Wednesday - a long day

Swim during lunch, I didn't get to do exactly as planned but was close

20X100 on 1:45
5 warm up
5 touch under 1:30
5 touch under 1:25
5 touch under 1:30 and cool down

Bike on trainer 1:00 173 watts TSS 73.8
3X10 min near FTP 3 min breaks - plus warm up and cool down

Run with Karen at Livonia Franklin High School indoor track.
47 minutes 5.6 miles HR 143 TSS 62
That track is awesome...4 lanes 8.5 laps per mile

Thursday's training 1/22

Bike 1:00
WU 20 minutes various efforts
2X12 4 min rest
Finish out hour in Z3

Run 4 miles on Hines about 36 minutes

The week so far

Mon
Swim 2750
WU 200S,100K,100IM,100K,200S
300 pull
3X500 as 100 hard, 50 mod, 100 hard, 50 mod, 100 hard, 50 mod, 50 hard
CD 250

Tue
Bike 1:10 on trainer 20 min warm up 2X20 5 min rest 5 min cool down
Run 30 minutes 3.9 miles (15 Z2 15 Z3)

Wed
Swim 2000 yards
2X(200 swim, 100 kick, 200IM, 100 kick, 200 pull, 100 kick)
CD 200
Run 1:00 Easy 7.3 miles

Plans for the rest of the week:

Thu
Bike 2X12 Z4 WU and CD
Run 30 to 45 minutes easy

Fri
Swim 2000 to 3000

Sat
Swim with FAST ~4K
Bike 20 min Z4 2X20 min Z3 WU and CD
Run 30 to 45 minutes easy

Sun
Run Long intervals ~1:00