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Training Log Archive: ginger

In the 7 days ending Mar 30:

activity # timemileskm+m
  swimming2 2:15:00 3.48(38:48) 5.6(24:06)
  biking2 2:08:47 20.0 32.19
  running2 41:00 4.0(10:15) 6.44(6:22)
  rowing (erg)1 20:00
  strength/core1 20:00
  Total4 5:44:47 27.48 44.22

» now

Friday Mar 29 #

biking (Road) 1:12:47 [3] 20.0 mi (3:38 / mi)

Double base loop. Felt like 1:12 was a pretty good benchmark effort, would like to see how 1:10 feels next time, and keep working to get within shouting distance of an hour (maybe 1:05) by mid-summer. Also felt pretty good keeping a ~18mph pace through the sections I struggled to do that last summer, which I'll take as further proof that my fitness is, in fact, improving.

I did try to focus on keeping my reps high and staying in a relatively low gear (generally at least 1 gear lower than I'm used to) today, and I noticed my vastus medialis seemed more engaged than usual, which is also the muscle that gets twingy sometimes during brick workouts. Definitely something to keep an eye on.

Thursday Mar 28 #

running (Trail) 31:00 [1] 2.9 mi (10:41 / mi)

swimming 45:00 [3] 2.0 km (22:30 / km)

Not as much time as I was hoping to have, but decided to do a 15-20 minute tempo swim (is that a thing?). Arms felt a little tired, and I was overall a bit sluggish, but started to warm up and feel better by the end. Been feeling a bit frustrated (not really the right word) by my finess lately. I'm motivated, I'm working out consistently, I've managed to stay healthy and uninjured all winter, but I keep feeling like I should be faster at this point. So I did a couple fast 100s at the end of my swim just to see where I'm at, both came in at 1:18. So, not as fast as I like to think I should be, but altogether not terrible. I should probably try to remember that I'm not 20 anymore, either.

Ok, just looked over my log from last September, and I was pleased to be swimming 1:20/100, so I really am getting faster, yay!

Tuesday Mar 26 #

rowing (erg) 20:00 [2]

strength/core 20:00 [2]

running (Treadmill ) 10:00 [3] 1.1 mi (9:06 / mi)

Running out of time by the time a treadmill opened up, but oh well. Weather should start to warm up a bit by the end of the week, so hopefully I won't be so inclined to wimp out and stay inside.

Monday Mar 25 #

swimming 1:30:00 [3] 3.6 km (25:00 / km)

600 warm-up, then 3x900 main sets, broken into 4x50, 2x75, 3x100, 50, 200. 1st and 3rd set were free, 2nd set was IM. 300 cool down.

biking (Stationary trainer) 56:00 intensity: (20:00 @2) + (20:00 @3) + (16:00 @4)

At home after Katherine went to bed. Found more workout videos on you-tube, this one was warm-up, then 2x16 minute tempo rides with a short recovery in between. Kinda wish the videos were more scenery, and less footage of the trainers chatting about the great scenery, but the workouts are good, and it makes the time go pretty quickly.

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