Thursday, February 25, 2010

thursday

took wed off after that rough tuesday.
today i rode indoors again. 25+ mph winds weren't something i was ready to tackle today so i too kit easy inside o nthe bike.

40 min spin, seated
rpm roughly 75, medium to heavy gear

today i just worked on an efficient pedal stroke in a bigger gear. those of you who know me know that i don't have alot of flat speed. that is my biggest cycling weakness, average speed. i can sprint, and i can climb like crazy, but in terms of constant flat speed, i'm lacking. today worked on the specifically. pretty good workout but not quite enough.

so after wards i did tabata push-ups
lowest round- 15

tuesday- spartans

today was interesting. i did a crossfit workout, the first legit one in over a month, then after 15 min of rest rowed with charlie. 300 is a tough workout because it taxes you in many ways, but also you have to have endurance to continue at such a high intensity for a duration. good wod though.

"300"
25 Pullups
50 Deadlifts (95 lbs )
50 Pushups
50 Box jumps(24 inch box)
50 Floor wipers (95 lbs )
50 Kb Clean and Press (16Kg)
25 Pullups

i did 95 pounds for two reasons. one i haven't done deadlifts in over 2 months since i injured my hip doing them the last time. second i weigh 150lbs on a heavy day so deadlifting my body weight wasn't something i was interested in for my first wod in a long time. so i did evertyhing else rx'd though and it went awesome. i flew through the workout, did a few things unbroken, and beat my goal time. fun fun

300- 12:24


then i rowed with charlie.
500 m warm-up
6 x 500m sprint
times:

1:45.8
1:49.5
1:50.3
1:50.3
1:49.7
1:49.5

as you can see, very consistent. that is great. it means my training is working and i can hold a high intenisty at exactly the same power production for extended periods. very encouraging. fun workout. makes me miss two a days, which start soon in my IM training. yay

monday

monday i did a bike inside, i needed to get back on the bike again. i brought my trainer back from austin so i set it up in the living room and did some climb intervals on my actual bike instead of one of the spin bikes at the studio. i like the familiarity on my bike, plus i can work on pedaling more efficiently and the position is set to me so its more comfortable than a stationary bike.

10 min seated climb
2 min rcovery
10 min standing climb
2 min recovery
10 min seated climb

burned about 800 cal and had an avg cadence of 62, perfect for what i'm trying to accomplish during these hill workouts

saturday

saturday was my "long run". i had to do it before teaching crossfit so it was only 6 miles, but i kind of needed a shorter run to let my body rest. felt great on the run, just cruised, the weather was cool but not cold, and there was actually a little humidity in the air which i like when running in the mornings. good run overall, quiet too.

6 miles
total time- 44:38
avg pace- 7:26
splits- avg for 2 miles
7:33
7:21
7:25

friday

friday i rode for a while, it was very windy so i concentrated on a fast, short ride. it had been a long time, almost a month since being on my bike outdoors. i felt good, but my position is off and make my shoulders and triceps burn when holding aero for a long time. this happened right after i switched my seat so i need to tweak the position a little more.

stats-
14 miles
19.0 mph
823 cal

Wednesday, February 17, 2010

Row

rowed today, what a disaster! this was by far the worst workout i've had in a long time. i know a few reasons for that. number one i didnt have the mental strength i usually ahve. two i didn't recover from this weekend like i should have, such as stretching and such. three i didn't eat before i worked out. in fact i ate about 45 minutes before which leads to hypoglycemia during your workout. that was great. i couldn't get it together throughout the entire row, i had to keep stopping and stretching and trying to gain my composure. it was awful, enough said. good thing  i chose to do a 10k row today!!

10k row
45:28
horrible

as punishment for doing so poorly when i finished i did 25 burpees for time. should have done fifty but i needed to move on.

bonus burpees
1:09.

Horrible day

Tuesday

i took monday off so did a short run to start the week. 4 miles. very windy, and the wind was very cold. i was not dressed appropriately so i was freezing the whole time. hopefully that made me run faster but i was very uncomfortable the whole time. i set out at a quick pace and was able to hold it comfortably so i continued to slowly push it. i could feel that i ahve been slipping on my diet so i have ratcheted that down again and threw away all distractions in the house, like the bags of m&m's i dumped out. run was good, diet needs to be better if i'm going to perform like i want to.

4 miles
28:07 total time
first 2 miles 7:19 avg
second 2 miles 6:44 avg
468 calories

sunday

rode sunday in the wind. it was rough and cold but i needed to get out on the bike. i did about as good as i could for having not been on my bike outside in almost a month. thank you texas weather.

26 miles
19.0 mph avg
1468 calories
87 rpm avg cadence

saturday

ran 9 miles sat. when you train as many hours as i have, for as long as i have, you start to realize that every once ina while a workout comes your way that will be an adventure and not a workout. this was the case Saturday. i left on my run when it was about 40 degrees outside, cloudy and windy, so i dressed in full cold gear. we'll get to that later though. about a quarter of a mile into my run i was on harvery road headed towards highway 30. a car pulled up across the street from me and stopped. 3 people jumped out and started pushing it. it took me a second to realize what was going on but eventually i realized they ran out of gas and were trying to get to the station at the end of the street. so i ran across the street and helped them push it about a half a mile to the gas station. as they turned in a simply grabbed my water of the bumper and kept running. about 20 minutes after that the sun came out and the wind died. the temp must ahve risen about 10 degrees instantly because i was burning up. so i stopped behind a pool house in copperfield and took off my run shorts, run tights, gloves, and ear cover. i put my shorts back on and left my other clothes there an took off running again. after all this stopping and starting and time loss i realized my run was a wash and decided to just cruise the rest of it and enjoy the run and weather. so thats why my avg was so slow. some other crazy things happened along the way but they aren't as important.

9 miles
8:06 avg pace
965 calories

Thursday, February 11, 2010

rest

we all need rest days, today was mine. hour nap instead of a workout, good times!

Wednesday, February 10, 2010

brick

did a row and bike brick. but i need to go to bed so short and sweet.

5 min row - 1300 m
10 min bike standing, gear 15, rpm 60-65
5 min row- 1320m
10 min bike, rpm same, gear 17
5 min row-1340m

no rest between anything

Tuesday, February 9, 2010

row

5 k row today after some light deadlifts and some playing around with a jump rope. it was hard, hot in the gym and i was tired. 5 k row, enough said

18:58, PR i guess since i've never timed it.

Monday, February 8, 2010

monday run

ran 3 today, very windy but everyting felt good. i got home and had some tightness in my calves so i rolled them out with my trigger point footballer. always helps except they are sore now. pace felt good even with the wind pounding me in the face. i help back a little today to see how my knee would take it and i had no isssues.


3 miles
23:28 total time
7:49 avg pace
355 cal

row

did a row workout sunday after some upper body work. i did 500m repeats but don't remember my splits. i tried to hold between 1:43 and 1:47 avg per 500 m

6 x 500m repeats, roughly 1 min rest between each.

tabata pull-ups
i did the first 4 rounds with butterfly kip, then switched to a standard kip because my hands were on fire.lowest round was 8 i believe, didn't do so great on these.
then did 50 push-ups unbroken, rested one minute then did 25 push-ups unbroken. that was rough after the pull-ups.

friday

ran on friday. 8 miles. felt great, did great, enough said

8 miles
1:03 total time
939 cal
avg HR- 151 bpm

splits, every 2 miles, with avg:
16:26, 8:13 avg
15:59, 8:00 avg
15:49, 7:55 avg
15:30, 7:45 avg

the last two miles I pulled back on the reigns because my knee felt tight, but i think i could have easily pulled 7-7:15 pace. this run was awesome

Thursday, February 4, 2010

Bike workout early this morning. cold and rainy so nothing i could do outside. i don't think it stopped raining all day. good workout, long,  but good. did my workout on a spin bike again so i'll list gears.

5 min warm-up

5 rounds of:
3 minutes standing, gear 15-16, rpm 60-65
1 min recovery, gear 5, rpm 90+
3 min seated, gear 15-16, rpm 70-75
1 min recovery, gear5,  rpm 90+

5 min cool down

Wednesday, February 3, 2010

thank you weather

the forecast is cold and rainy all day so that sounds like the perfect reason for me to rest, stretch and do trigger point. i feel a little run down anyway so i'm going to focus on recovery and health today and pick up again tomorrow.

check this out, it helps me alot
Trigger Point

Tuesday, February 2, 2010

Monday

bike monday. indoors becasue it was cold and rainy. indoor biking is torture on the mind, but then again so is an ironman race so i guess thats good training. training indoors on a bike alone is even worse. that was monday. hill work again to strengthen quads and i worked on a flat push which i need the most improvement on and always have.


5 min warm up
10 min standing, gear 15, rpm 60-65
5 min recover
10 min seated, gear 15, rpm 60-65
10 min recover.

Then i threw in some strength work. fun fun

tabata push-ups
8 rounds of 20 seconds of work, 10 seconds of rest
lowest reps in 20 seconds = 15 on round 6

run

bitterly cold on sunday. i had to get a run in so i had to just buck up and do it. i wore thermal shirt, tights, gloves, ear cover, and top shirt but i was still cold the entire run. i hate cold windy runs because you can't ever warm up. any way it was a very relaxed run. i ran a moderate pace and finish with some energy left to do trigger point on a lengthy stretch out. good except for the cold, joints felt fine too.

6.5 miles
8:22 pace
55 and change total time
766 cal.


I'm gonna start wearing my heart rate monitor again now that i am into  the base phase of training and need to be aware of my thresholds. look for those numbers soon.