Is anyone interested in starting a daily thread?
Replies
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Did a second swim last night....slightly better than first floundering attempt.
Today: 4.5mile recovery pace run. Ate too many christmas cookies to run fast.0 -
Congrats on doing pullups. I'm not quite there yet.
I couldn't do a single one back in November when I started climbing. It's amazing how quickly you get there.0 -
I had a nice run on Christmas day (5 miles) and did 1/2 hour of intervals on the bike this morning. I'm headed to upstate NY for a 10 day vacation- my goal is to exercise 20 minutes a day (yoga, strength, or running). It will be a challenge!0
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Swim - Band Strength Set - 3200 Yards
1 x 1000 warm up. Mix in odd strokes.
20 x 50 all out with ankle band. 10 seconds rest between 50s.
10 x 100 paddles all out. 15 seconds rest between 100s.
1 x 200 easy.
Bike - ZR Bike w/ OLP - 1:00
Stay in ZR throughout the ride. Keep your HR in low ZR if you feel you need the rest. Focus on maintaining high cadence. Mid-way through the ride insert 6 x 1' one leg peddaling (6 minutes on each side). Make sure your cadence for one leg peddaling stay above 90 rpm.0 -
Long speed day on Thursday was a poor workout choice. Shut it down early, since I had no legs and ate too much food the day before.
Took yesterday off to rest.
Weather in high 40's today, so able to do a 65 minute run outside.
Tomorrow looks like a pool day.0 -
Missy, I am also doing my first 70.3 this spring (in May). I am glad I found this group... Now I'll have to go through and read all of the posts.
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2 hours on the trainer this morning.0
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Swim : Body Position Drill Set - 1600 Yards
Planned Duration:0:45:00
Completed Duration:0:42:21
Planned Distance:1400 yards
Completed Distance:1400 yards
Calories:494 caloriesWorkout Description:
For all of these you can use fins to help with body position.
4 x 50 Free Warm up. Focus on body position and small kicks from the hips.
4 x 50 Kick with kickboard. Relaxed legs. Kicking from the hips.
4 x 50 One arm out, one arm at your side (alternate between right and left sides)
4 x 50 One arm freestyle (alternate between right and left sides)
6 x 50 Freestyle with pull buoy
6 x 50 Freestyle -- no fins and no pull buoy
2 x 1 minute vertical kicking
Run : Water Running
Planned Duration:0:45:00
Completed Duration:0:39:00
Calories:572 calories0 -
Hello! New to this group - glad to have joined! I've been a swimmer & runner for years and have done a few sprint tris (most recent was this past July) and have goals of doing more in the year ahead.
Today's workout: Easy 35 min. run (making sure my old Garmin hr monitor works before tomorrow's bike LT test)0 -
Registered for my first Sprint event to be held June 1. Focused now on building good basic swimming form, since I have little experience there. Local tri club coach has helped so far.
Yesterday was 10 laps with pull buoy, focused on stroke and breathing. Took breaks as needed, since form, not fitness is my first priority.
Today was a 22 minute tempo run. 2.75miles, 8:00 pace, with 1 mile wu/cd.0 -
Registered for my first Sprint event to be held June 1. Focused now on building good basic swimming form, since I have little experience there. Local tri club coach has helped so far.
Yesterday was 10 laps with pull buoy, focused on stroke and breathing. Took breaks as needed, since form, not fitness is my first priority.
Today was a 22 minute tempo run. 2.75miles, 8:00 pace, with 1 mile wu/cd.
Brilliant, well done on committing :-)0 -
Yesterday run 5.2 miles cross country , very boggy - Z3/4 and a little 5 up the hills
Today upper body and quads resistance, 25minues intervals on a static bike 140-215Watts, 2.5 mile run Z2 (aerobic Threshold)0 -
Registered for my first Sprint event to be held June 1. Focused now on building good basic swimming form, since I have little experience there. Local tri club coach has helped so far.
Yesterday was 10 laps with pull buoy, focused on stroke and breathing. Took breaks as needed, since form, not fitness is my first priority.
Today was a 22 minute tempo run. 2.75miles, 8:00 pace, with 1 mile wu/cd.
Nice!!!0 -
Run : Run - ZR/Z1 Run - :35
Planned Duration:0:35:00
Completed Duration:0:35:00
Completed Distance:3.47 miles
Calories:513 caloriesWorkout Description:
Start in ZR. If you feel good work your way into Z1 and finish at the top of Z1.
The purpose of this workout is just to keep your legs moving. Do not feel pressured to push into Z1 if you need the rest.
Bike : Bike - Tabata Intervals - 1:00 Total
Planned Duration:1:00:00
Completed Duration:1:00:00
Completed Distance:17.01 miles
Calories:850 caloriesWorkout Description:
20 minutes at ZR.
8 x 20 seconds all out, 10 seconds easy spin
Ride out to the the remainder at ZR.
The most important part of this workout is the 8 x 20 seconds all out. When warming up at ZR make sure to get a little sweat going so you are ready to hit the first interval hard. You don't want to be using the first few intervals to warm up. These intervals should be exhausting -- give them your all out effort.0 -
Last night was my first sufferfest ride of the year.
1:02:30
Video: The Hunted
Warm up then right into a high effort/ low effort interval pattern for a good 20 minutes
The a steady climb with attacks for 20.
Final 20 started off with 4 minutes of high cadence spinning, ten minutes of high/low effort attacks and then the final five minutes was a difficult ascending tempo to sprint pyramid that went from 50/10 seconds of tempo/sprint, to culminate at 10/50. That was hard.
Light cooldown and I was off like a pair of pants.
A little sore this morning.0 -
Doubled up the work today.
Started with another 10lap pull buoy swim session to build technique, followed it with a 2.6m treadmill run.
Shoveling snow was my bonus workout. 0 -
50 min spin class tonight. Usually take it a bit easy on Friday as I do my LSD runs on Sat AM.0
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5.2 miles cross country over Cannock Chase in the UK. No rain but the ground was sodden so it was hard work but fun. Mainly Z2 but a little but of Z3. Taking it easy because I'm planning to really hit Z2 hard next week so I'm having a mainly rest day tomorrow.0
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Below zero temps yesterday morning, so Long Run was scrapped for 50 minutes on the treadmill....boring.
more swimming today to work on technique.0 -
Below zero temps yesterday morning, so Long Run was scrapped for 50 minutes on the treadmill....boring.
more swimming today to work on technique.
so glad I live I'm a more temperate climate. I don't think I could make it 30 minutes on the treadmill, let alone 50! So I'm impressed already!
I start up my next "season" of training tomorrow with a good swim. Going to record my stroke to see what I should work on this year. Excited to see where the next year takes me!0 -
A daily thread sounds like a great idea.
I have a queston or poll so to speak. Who has the advantage on the bike: Both athletes are the same fitness level, the 59 year old woman that weighs 149 and 24% body fat or the 48 year old woman that weighs 189 and 44.8% bodyfat?
I don't know the answer, but would love the discussion.0 -
Swim : Body Position Drill Set - 1600 Yards
Planned Duration:0:45:00
Completed Duration:0:42:00
Planned Distance:1400 yards
Completed Distance:1400 yards
Calories:490 caloriesWorkout Description:
For all of these you can use fins to help with body position.
4 x 50 Free Warm up. Focus on body position and small kicks from the hips.
4 x 50 Kick with kickboard. Relaxed legs. Kicking from the hips.
4 x 50 One arm out, one arm at your side (alternate between right and left sides)
4 x 50 One arm freestyle (alternate between right and left sides)
6 x 50 Freestyle with pull buoy
6 x 50 Freestyle -- no fins and no pull buoy
2 x 1 minute vertical kicking
Run : Water Running
Planned Duration:0:45:00
Completed Duration:0:30:00
Calories:440 caloriesWorkout Description:
Don't *****, you know this is good for you.
Lifting (circuits) and stretching.0 -
so glad I live I'm a more temperate climate. I don't think I could make it 30 minutes on the treadmill, let alone 50! So I'm impressed already!
I start up my next "season" of training tomorrow with a good swim. Going to record my stroke to see what I should work on this year. Excited to see where the next year takes me!
Yeah, long treadmill routines are the norm for awhile, yuck.
Great idea on getting a video of your stroke. I just finished a session w/ swim coach who pointed out several flaws. Would love to see them on video.0 -
A daily thread sounds like a great idea.
I have a queston or poll so to speak. Who has the advantage on the bike: Both athletes are the same fitness level, the 59 year old woman that weighs 149 and 24% body fat or the 48 year old woman that weighs 189 and 44.8% bodyfat?
I don't know the answer, but would love the discussion.
If the fitness is equal then given the power to kg ration the 59 year old would have the advantage. The same power output would push the smaller frame at a quicker rate.0 -
so glad I live I'm a more temperate climate. I don't think I could make it 30 minutes on the treadmill, let alone 50! So I'm impressed already!
I start up my next "season" of training tomorrow with a good swim. Going to record my stroke to see what I should work on this year. Excited to see where the next year takes me!
Yeah, long treadmill routines are the norm for awhile, yuck.
Great idea on getting a video of your stroke. I just finished a session w/ swim coach who pointed out several flaws. Would love to see them on video.
Hubby has a gopro so we record each other. Gonna check out the footage tomorrow. Wasn't a strenuous workout but definitely productive.
Also did some weight lifting. I really wimped out the past few weeks! I'll definitely feel it tomorrow!0 -
Gonna be a bit nippy tonight here in North Central Fla (high 20's that's F not C) so it looks like my run is going to be on the dreadmill also.0
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Yesterday - 5.25 miles road run Z2 + 6.5 miles bike Z2/Z3
Today - 5.25 mile road run Z2, 6.5 mile bike Z2
Went to the Gym yesterday to re-hack my schedule. Told the guy I want to do a triathlon . He said he can't help me but to hold on for 5 minutes. The door opens and in comes a half iron man, regular triathlete and board member of the local tri club. He talked to me about what I want to do and the races I've booked into, looked at my current schedule and ripped it up and spent an hour devising me a triathlon specific programme of 1/2 hr weights and then and hour cardio beasting. (HITT for an hour on rowing, bike and dreadmill). I'm sort of looking forward to it but it looks like its going to hurt.0 -
Bike : Bike - Stacker Down - 1:30
Planned Duration:1:30:00
Completed Duration:1:30:00
Completed Distance:27.11 miles
Calories:1275 calories
Workout Description:
Stacker Down (1:30)
Warm Up:
10 minute easy
5 minutes build effort - not too hard
5 x :15 build effort/:45 easy
Main Set:
10 minutes in strong effort, 75-80 rpms in a big gear/1 minute easy.
9 minutes in strong effort, 75-80 rpms in a big gear/2 minutes easy.
8 minutes in strong effort 75-80 rpms in a big gear/3 minutes easy.
7 minutes in strong effort, 75-80 rpms in a big gear/4 minutes easy.
6 minutes in strong effort, 75-80 rpms in a big gear/5 minutes easy.
Cool Down:
15 minutes easy0 -
Did my spin class today. It's a nice way to supplement my training and get some force workouts in. I'm not good at motivating myself when I'm alone, so having a whole class able to see your effort really pushes me!
Tomorrow more weight lifting. Hubby is going to help and make sure I'm doing squats correctly. I get to "sleep in" tomorrow so I'll hopefully get some good sleep!0 -
Swim : Swim - Body Position/Kicking - 2000 Yards
Planned Duration:1:00:00
Completed Duration:0:54:00
Completed Distance:2000 yards
Calories:630 caloriesWorkout Description:
1 x 200 easy (mix in some drills and odd strokes)
1 x 300 kick w/ fins (alternating 50 super fast, 50 very easy repeat for 300)
6 x 50 (3-5-3s take three stroke, breath, 5 strokes, breath, 3 strokes breath)
12X50 pull with pull buoy
Repeat in cycles of 3
#1= Pull buoy at crotch
#2 = Pull buoy at knees
#3 = Pull buoy at ankles
Shifting the pull buoy around will shift your balance. Your job is to adapt to the balance shift through pushing down more on chest, rotating, squeezing butt.
No interval take your time to do this right!
1 x 300 kick w/ fins (alternating 50 super fast, 50 very easy repeat for 300)
1 x 300 Cool down
Take this time to re calibrate your stroke
Run : Run - ZR Recovery Run - :30
Planned Duration:0:30:00
Completed Duration:0:30:51
Completed Distance:3.03 miles
Calories:452 caloriesWorkout Description:
Keep your HR in ZR throughout this run.
The purpose of this run is to get blood to your connective tissues and add some additional easy volume for durability. The purpose is NOT to see how fast you can run in ZR. The goal should be to see how slow you can run.0
