Is anyone interested in starting a daily thread?
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Bike: 1:10:00 Adding in one 15 minute interval over theshold.
Lifting: Deads, Bench, Lunges, Pullups0 -
2/3/2014
Swim : Odd Numbers - Total 2200
Planned Duration:0:45:00
Completed Duration:0:45:22
Completed Distance:2200 yards
Calories:529 caloriesWorkout Description:
1 x 400 warm up. Throw in some odd strokes.
4X25's fast kick
4X75's 25 super hero, 50 swim
4X25's fast kick
4X75's 25 backstroke, 50 Free
4X25's fast kick
4X75 25Moderate,25fast, 25 ez
Rest 10" between each interval
300 Pull or swim breathe on 3's
200 pull or swim breathe 3,2
100 Swim FAST
Squats (135 x 5, 155 x 5, 185 x 3, 205 x 3, 225 x 3)
Hip and calf accessory work
Foam rolling and stretching.0 -
Damn Scott, you're a beast.
Thanks man. Pretty damn determined to go sub 5 at NOLA 70.3 in April.0 -
Sub 5?!Damn Scott, you're a beast.
Thanks man. Pretty damn determined to go sub 5 at NOLA 70.3 in April.
Well, you're putting down the work, that's for sure! Any plans to add humidity acclimation training?0 -
Sub 5?!Damn Scott, you're a beast.
Thanks man. Pretty damn determined to go sub 5 at NOLA 70.3 in April.
Well, you're putting down the work, that's for sure! Any plans to add humidity acclimation training?
I live in Houston. Pretty similar to NOLA so just as much outdoor training as possible.0 -
I'm a little dead today, thankfully, it's a rest day.
Sunday.
Morning:
2.5 hour HRZ 2-3 ride
15 minutes warm up
2 hours ride mostly HRZ2, with a couple jumps to the low 3s just to work my legs some
15 minute cooldown with some single leg pedalling
Afternoon:
2 hours snowshoeing with a 40# pack
What was interesting is that my heart rate stayed in a narrow range between 140 and 142 when I was moving, then would drop to the high 80s or low 90s when resting. Very little time in other ranges.0 -
2/4/2014
Bike : Bike - Bike Strength Training - 1:20
Planned Duration:1:20:00
Completed Duration:1:20:00
Completed Distance:24.44 miles
Calories:1133 calories
Workout Description:
Warm up for 20 min at ZR/Z1
3 x (15 mins in Z2 at 65-75 rpm, 5 min ZR at 95 - 105 rpm)
Cool down to total ride time at ZR/Z1
Purpose of this workout is to build bike specific strength through low cadence intervals. This will help will climbing on the bike, accelerating to pass and maintaing speed late in the race.
2/4/2014
Run : Run - Z1 Aerobic Base Run - :40
Planned Duration:0:40:00
Completed Duration:0:40:00
Completed Distance:4.29 miles
Calories:587 calories
Workout Description:
Start at the bottom of Z1. Work your way to the top of Z1 by the end of the run. Work on staying in Z1 (if you are running on hills your HR can go into Z2 -- but not above - and bring it back down as soon as you can). The purpose of this workout is to build your aerobic endurance, so its important that you keep your HR in an aerobic zone.0 -
Planned Duration:0:45:00
Completed Duration:0:44:22
Planned Distance:2400 yards
Completed Distance:2400 yards
Calories:518 caloriesWorkout Description:
1 x 800 with pull buoy
1 x 800 with pull buoy and paddles
1 x 800 swim (freestyle)
These should all be done at Z1 swim pace. The goal is to work on swim endurance and an ealy vertical forearm. Use small paddles for the paddle set -- focus on form not on strength.
2/5/2014
Run : Run - ZR Recovery Run - :30
Planned Duration:0:30:00
Completed Duration:0:30:00
Completed Distance:2.77 miles
Calories:440 caloriesWorkout Description:
Keep your HR in ZR throughout this run.0 -
So I thought I was supposed to ride yesterday, but luckily the program had it as a rest day. So it was good because my legs weren't happy and my mind just wasn't in it.
Today though, beastmode engaged.
Sufferfest video: Revolver.
16 flat out 1 minute intervals with 1 minute break.
7.5 minutes warm up
32 minutes of alternating full effort and wanting to puke. I hit a max power of 481w, and really wondering how I can up that peak output.
10 minute cooldown0 -
Alright, three to add in.
Thursday:
Big gear ride, 1 hour and 20 minutes. 15 minutes warm up, 1 hour work, 5 minutes cool down.
Friday:
Sufferfest video, The Hunted. 1 hour of work, big gear section for 20 minutes, finishing with 5 minutes of increasing time period intervals.
Saturday:
3.5 hours of rock climbing
Was supposed to have a long ride today, but my legs are dead for now.0 -
Alright, yesterday was a rest day from the bike, even though I didn't ride sunday.
Ran a 5k on the treadmill.
Warmup/Cooldown
5k was in 37 minutes. I haven't run since August back when I hurt my IT band.
Next day after the run, no IT band issues.
I should probably roll it out though. 0 -
Did an impromptu brick today. legs were hurting, but decided to do it anyway.
Warm up
45 minute "work set" at the high end of HRZ1
Transition to treadmill
2 mile run in 24min
6 minute cooldown
Kept it "light" but that run was good as my legs were nice and warmed up, and I played around with different elevations ranging from 1 to 10.0 -
Double today because I missed yesterday.
01:30:00 on the trainer
10:00 Warm up, and did the Extra Shot video, which is a 20 minute race pace fun fest.
Then spent the next hour bringing myself back to zone 2 and staying in it, 55 minutes for that, then a 5 minute cool down.
Was nice, should have done the race pace workout yesterday, then I wouldn't have had to do them both today. This is my "light week."0 -
Double for a workout yesterday.
1:30 total time.
Revolver Sufferfest video and a slightly extended cooldown. Revolver is 16 max intensity intervals of a minute or longer duration each.
then
a 5km run around my neighborhood. I think that took me around 37 minutes or 38 minutes, kept my heartrate in a narrow band between 157 and 161. Seemed the most comfortable.
My legs felt like deadweight by the time I was on the 5th interval, so as a "punishment" I got into my running shoes and changed my shorts to go for a run outside. It was medium rain and about 38F with 10mph+ wind. It was cold, and it sucked, and I'm happy I did it. Yesterday was enforced misery. Well worth it.0 -
Unga, me tired.
1 hour
Sufferfest video: Fight Club
My legs are blown, luckily tomorrow is a rest day.0 -
Another Friday, another fight with motivation.
This workout left me wrecked, couldn't wlk right. Ravenous, and fell asleep considerably earlier than normal.
Sufferfest video: Angels
Warm up then some solid threshold "climbing" type effort with attacks for the fun of it. Of course.0 -
Hit the bike nice and hard today. Turned on the cartoons and put in 3 hours .
half hour warm up in HRZ2
2:20 work session, HRZ3 riding, with a few sprints here and there, but mostly just to wake up my legs if I was getting soreness while riding.
10 minutes to cool down.
This is the end of week 8 of my sufferfest program. Week nine if the peak week, and from the looks of it, it's going to kick my hind end.0 -
Hour long treadmill session yesterday. Getting over a cold, and figured I'd push it a bit.
First 5k in 37 minutes, 4 miles at 49, then I spent the rest of the time cooling down.0
