11.30.2011 - Swim Workout (CA 70.3)

Skipped Sunday's workout because we were out at Disneyland.  Monday was 10 round Monday, then the stomach problems hit Tuesday which lasted all day making me miss my run workout.  My stomach felt better this evening so I was able to swim.

Warm up - 300  meters
Drills - 8 x 25 meters drills
Base Intervals - 7 x 100 meters
Kick Drills - 8 x 25 meters
Cool Down - 300 meters

1,700 meters

11.26.2011 - Brick Workout (CA 70.3)

On the menu today was a brick workout.

Brick Workout - 1 hour bike / 20 min run

I felt good coming off the bike and running.  This week has been pretty successful in working out.  I only slacked on one day so far.  I have one more day of workouts to complete the week.

11.25.2011 - Swim Workout (CA IM70.3)

Not sure if it's because I pigged out the day before or if I'm too tired, but I just didn't have it today.  I only got through half of my swim workout and had to call it quits.  My body wasn't responding.  I felt tired and sluggish. I'm hoping it's cause I'm not use to my new training routine yet.  We'll see.


Warm up - 300 meters @ easy pace (SW3)

Drill Set - 8 x 25 meters of mixed form drills w/ 10-second rest periods (SDS3)

Fartlek Intervals - 8 x 100 meters (25 build/25 descend) w/ 10 second rest periods (SFI3A)

Kick Set - 8 x 25 meters kicking only, w/ 15 second rest periods (SKS3)

Cool Down - 300 meters @ easy pace (SCD3)

1,800 meters total

11.24.2011 - Bike Workout (CA IM70.3)

HAPPY THANKSGIVING!

 After a morning of making garlic mashed potatoes and pigging out all day I finally got to my workout. On the menu for today was a bike ride.

Foundation Bike - 1 hr 15 min moderate aerobic intensity (CFR4) Took it pretty easy.

The legs felt pretty tired from yesterday's run. 3 more days and a "rest" day. The schedule isn't too bad, but it's only week 19 of a 20 week program so I'm sure longer days are ahead of me.

11.23.2011 - Run Workout (CA IM70.3)

Got out and did my second scheduled workout for the day at lunch.  This is my first time actually doing my run workout as I slacked the first week on them.  Wasn't too bad of a workout:

Fartlek Run - 40 min run with 8 x 30 second sprints (RFL6)

I didn't do the sprints but rather, ran hard for the entire 40 minutes.

11.23.2011 - Swim Workout (CA IM70.3)

Woke up this morning after last night's bike workout feeling good (thanks to the Somatomax).  I was dreading jumping in the pool because of how "cold" it was outside (a chilly 54 degrees).  It was a bit windy so that added to the chill factor.  The inital jumping in the water is by far the worst part.  By 75 meters into my warm up, I'm feeling great as the water is much warmer than the air temp.

Warm up - 300 meters @ easy pace (SW3)


Drill Set - 8 x 25 meters of mixed form drills w/ 10-second rest periods (SDS3)

Base Intervals - 6 x 100 meters at moderate pace w/ 5 second rest periods (SBI454)

Kick Set - 8 x 25 meters kicking only, w/ 15 second rest periods (SKS3)

Cool Cown - 300 meters @ easy pace (SCD3)

1,600 meters

I think Jack Dawson says it best, in regards to the initial shock of jumping in the water:

"it hits you like a thousand knives stabbing you all over your body. You can't breathe. You can't think. At least, not about anything but the pain."

11.22.2011 - Bike Workout (CA IM70.3)

Repeat of last week's workout.  Not too bad.


Bike Power Intervals

10 min warm up
7 x 20 sec (1 hr 10 min total time)
10 min cool down

20 second intervals done in a high gear @ speed intensity w/ 2-min active recoveries.  Warm up and cool down enough to reach total time.  10 min warm up and 10 min cool down enough to reach total time.