Tuesday, March 3, 2009

Stuff and training

Just a quick post because I need to catch-up. I feel like I'm just chasing my tail with all these unfinished projects and paper work. I absolutely cannot stand paper work. It goes against my nature. I become cranky when I just sit. Maybe I should just start doing this shit on the treadmill or the trainer. Hey! I think I'm onto something. Here are the last few days workouts:

Warm Up:
30 minutes including 5 x 1 minute at a harder pace, 3 minutes easy pace
Find a rolling course; would like you to spend 10 minutes in zone 2, 5 minutes in zone 3 then 15 minutes in zone 1. REPEAT this 3x (90 minutes total)
Cool Down:
Last 30 minutes ride easy

I actually met the group at Two Rivers and got to see lots of friends (Jo, JBar, Patrick, JMar, Holly, Ian) that I haven't seen in a while and met some new faces as well! I knew that wouldn't last long. I did my 30 minute warm-up before everyone got there so I would just be ready to start my mainset. The first two were a little messy, but the third one I rocked. I felt good and steady. Chris stayed with me for the most part :-)! It felt good to be outside!


400 easy free
400 done as 75 drill, 25 free
400 done as pull w/paddles
400 done as 25 high elbows, 25 easy swim
400 as 25 right arm only, 25 left arm only, 50 easy swim
400 alternate 75 easy, 25 pick it up
Rest 30s after each 400

Strength training

Ahhhh! An easy swim day! How lovely.


Warm up 15 minutes @ easy pace.
Insert 4 x 4 minutes of 10 seconds faster/50 seconds slower. "Faster" is not overdoing it - just get moving a little faster!
Run 2 minutes @ easy pace after each set.
Remainder of run is cool down at easy pace.

Ride the duration in zone 1 at a higher cadence. The key is maintaining a low intensity. This ride will get your circulation going and promote recovery. Do not push the pace.

Great run!!!! I know I'm going to kick arse at the 1/2 marathon.

Well I've got a little work to do and shut-eye to catch!


jo said...

can you do my paperwork? please oh please!

Iron Maiden said...

Anything for a friend! Can I do it in crayon and not use a calculator?