Sunday Jan 13 |
 | Biking 2:04:29 [3] 38.08 mi (3:16 / mi) +476m 1:57 / km | |
| ahr:137 max:169 weight:170lbs |
| Simply GLORIOUS! After some nice rainy days, the sun broke out and provided some spectacular views of the Cascades today. Snow capped and framed with the random clouds it was too nice to miss. Little chilly but was able to try out the cold weather gear from the holidays. Works well. Rode a little more tired than expected, but it was the first real outdoors ride in a while. Trainers are great, but not real road, hills, or wind. |
Saturday Jan 12 |
| Run 56:40 [2] 6.8 mi (8:20 / mi) | |
| ahr:151 max:170 (injured) |
| Toned down the second half of the run as I noticed the achilles after the large hill. Didn't want to push it. |
Friday Jan 11 |
| Run 30:00 [3] 4.05 mi (7:24 / mi) | |
| ahr:150 max:169 weight:170lbs |
| "Rest Day" Run. Had to get out and run. Needed the pick me up after work and before going out on the town. Good to get out and stretch the legs. |
Thursday Jan 10 |
| Bike Trainer (100 RPM Spin) 1:00:00 [2] 15.4 mi (3:53 / mi) | |
| ahr:125 |
| Finally managed to work in this double workout. Spinning before work is a bit Funkalicious, but it wasn't too bad. Must learn some day to wake up before the 3rd alarm. |
| Lap Swim 1:05:00 [3] 2.5 km (26:00 / km) | |
| |
| 300m w/u
4x100m Swim Drills (alt one arm, pull, kick, breast)
12x100m
4x100m Swim Drills
200m c/d
Swim felt good, but seemed to take a long time. Tried to really concentrate on good rolls, pulls, and strong kicks. |
Wednesday Jan 9 |
| Bike Trainer 47:40 [2] 16.0 mi (2:58 / mi) | |
| ahr:143 max:155 rhr:40 weight:172lbs |
| Brick: 45 min bike |
| Run 15:40 [1] 1.72 mi (9:07 / mi) | |
| ahr:139 max:159 rhr:40 weight:172lbs (injured) |
| Brick: 15 min Run |
Tuesday Jan 8 |
| Lap Swim tempo 55:00 [3] 2.5 km (22:00 / km) | |
| (injured) |
| 2500m |
Monday Jan 7 |
| Run tempo 1:01:10 [2] 6.86 mi (8:54 / mi) +88m 5:20 / km | |
| ahr:135 max:156 rhr:40 weight:171lbs (injured) |
| Attempted to make the run an easy one as the weekend was a little more intense. Half way through my achilles was hurting pretty good. Took it even easier to get home safely. |