I wrote the last blog update about 6 hours ago and felt pretty good when I updated. Its 630pm and I am ready for bed. Hamstrings are shot! I think the hard bike intervals followed by a tough run caught up with me.
This will pay off!
Saturday, February 25, 2012
Solid week
Coming off the Hampton Half I was a bit tired/tight, so I eased into the week. Monday I rode for a slice over an hour. Very cold and legs were burnt, but liked flushing the legs. I went for a run on Tuesday and felt good. Not fast, but I was pleased how my legs were responding.
On wed I snuck outside for another ride on the road bike.. Temperature was really nice. I did 3 x 5 minutes with an avg of 210 watts each interval.
Thusday was a much needed off day.
Friday intervals on the trainer. 5 x 3 at 230 watts. All in aero position. Crushing and EXTREMELY hard, but accomplished.
Saturday - 11.5 miles at 7:20 pace. Legs felt pretty good besides my hamstrings were really tight from the Friday run.
Sunday - 2 hours planned on trainer. Need to get up at 5am again to do this work.
3 swims this week. They were short, but speed is coming.
Overall very pleased with the week. I am starting to do some harder workouts, but I think the base is pretty solid. Weight was 152/153. If power continues to rise and I get down to around 148, I will be really psyched.
On wed I snuck outside for another ride on the road bike.. Temperature was really nice. I did 3 x 5 minutes with an avg of 210 watts each interval.
Thusday was a much needed off day.
Friday intervals on the trainer. 5 x 3 at 230 watts. All in aero position. Crushing and EXTREMELY hard, but accomplished.
Saturday - 11.5 miles at 7:20 pace. Legs felt pretty good besides my hamstrings were really tight from the Friday run.
Sunday - 2 hours planned on trainer. Need to get up at 5am again to do this work.
3 swims this week. They were short, but speed is coming.
Overall very pleased with the week. I am starting to do some harder workouts, but I think the base is pretty solid. Weight was 152/153. If power continues to rise and I get down to around 148, I will be really psyched.
Tuesday, February 21, 2012
Sick, Hampton half
After battling flu/cold for two weeks I finally feel better. A little congested still, but overall solid.
Swim - I missed two weeks of swimming and have done to short swims since. Overall feel faster in the water, but need to work on comfort and breathing. I am increasing my cadence and therefore I am working harder. No question heading in the right direction
Bike - Tough to say. I have done two rides outside and neither felt good. My FTP power is up, but endurance leaves a little too be desired. Two hour outdoor ride was poor for avg watts. Need to keep buiding the base and creep up the avg watts for longer rides
Run - I am pretty psyched with my run. I ran the hampton half at 1:27 and felt really solid. Last two miles were a 6:10 and 5:59 Pretty solid. I really want to go after the great bay half. Is a 1:25 possible? Yes! I might bike the day before, but still possible. I'd like to start running at 7min pace for all longer runs (10+ miles)
I do feel like my goal is daunting, but very attainable. Need to figure out some goals for the short term. ie; FTP of 240 in the aero bars. 10 miles at 7 minute pace. Swim a 400 in 6:20.
Swim - I missed two weeks of swimming and have done to short swims since. Overall feel faster in the water, but need to work on comfort and breathing. I am increasing my cadence and therefore I am working harder. No question heading in the right direction
Bike - Tough to say. I have done two rides outside and neither felt good. My FTP power is up, but endurance leaves a little too be desired. Two hour outdoor ride was poor for avg watts. Need to keep buiding the base and creep up the avg watts for longer rides
Run - I am pretty psyched with my run. I ran the hampton half at 1:27 and felt really solid. Last two miles were a 6:10 and 5:59 Pretty solid. I really want to go after the great bay half. Is a 1:25 possible? Yes! I might bike the day before, but still possible. I'd like to start running at 7min pace for all longer runs (10+ miles)
I do feel like my goal is daunting, but very attainable. Need to figure out some goals for the short term. ie; FTP of 240 in the aero bars. 10 miles at 7 minute pace. Swim a 400 in 6:20.
Wednesday, February 1, 2012
Long trainer rides, good swims about to kick up the run
I have nailed my last two or three long trainer rides. They are by no means easy, but I am able to push a decent power average for 1.5 hours. I have found that my warm up needs to be at least 15 minutes. My power goes up as the time goes on.
I have been nailing my swim workouts as well. Feeling stronger and form is coming together. The swim book seems to be working. Its not nearly as boring and I don't drag my feet to get to the pool. All good stuff.
I ran my first inteval and it was ok. I definitely felt like I was working hard, but I got it done. It will take me a couple weeks to get it down, but I am extremely focused and will continue to grow.
I have been nailing my swim workouts as well. Feeling stronger and form is coming together. The swim book seems to be working. Its not nearly as boring and I don't drag my feet to get to the pool. All good stuff.
I ran my first inteval and it was ok. I definitely felt like I was working hard, but I got it done. It will take me a couple weeks to get it down, but I am extremely focused and will continue to grow.
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