Gettin' in Shape

Treadmill miles with an 8:03 min/mi average.  I finally got a 10k time under 50 minutes.  Not very fast for most but a decent non-race time for me.

Brick workout: 190 watts on the bike trainer for 45 minutes which worked my legs harder than I thought.  I had a hard time on the run immediately following the bike.

Bike trainer, 185 watts for an hour.  Speed intervals for the swimming.  I'm looking forward to next week which is a recovery week.

Slow pace recovery run for today.

1600 meter time trial between the warm up and cool down for the swim today.  I finished the 1600 in 28:30 matching my fastest time for a mile.  My last mile at 28:30 was during training for the Utah Half last summer.

On the treadmill again for the run with a 1% incline.  I finished with an 8:13 min/mile average pace and was drentched with sweat by the end.  I should have used body glide on my inner thighs.  My shorts gave me a pretty good rash.  I think I need a bigger fan to move more air to help stay cool.

I had a one hour ride on the trainer today with power intervals worked in.  I need to get the software for the bike trainer loaded on my old PC.  This will give me spin scan, bike courses, and the other training goodies that should help me get more out of the rides on the trainer.

Short run for today.  I went a little harder ending with a 7:54 min/mi pace.  Every fourth week in my training program is a recovery week with shorter workout times.  I try to push a little harder on these weeks.  Due to a family activity I missed out on the swim for today. 

No training today.  16 hour day at work.

No training, another 16 hours at work today.

short hill climb intervals

Long day at work, no training.

Last long day at work.  

speed intervals

2 hours 45 minutes on the bike trainer.  This was a hard one.  I ran out of gas 2 hours in and slowed way down.

80 minute run.  My legs were a bit wore out from the bike the day before.

1 hour 10 minutes biking short hill intervals

40 minute run with speed intervals

40 minute foundation run with 5 sprint intervals tacked onto the end.

Brick workout with the run directly following the bike ride.

1600 meter time trial for today's swim.  I came in at 28 minutes; 30 seconds quicker than my fastest at this distance.

 I haven't blogged or logged training for the last 2 1/2 weeks.  With Christmas over and year end stuff at work wrapped up, I finally have time to go back and get the blog up to date. 

Short hill intervals for the bike ride today.

45 minute run for today w/ 8 x 30 second fartlek intervals mixed in.  Toward the end I wasn't far from 6.2 miles so I went a little extra to get to the 10k mark finishing in 48:22, a new fastest time for this distance.  

Speed and drill sets at the pool.  While doing the kick sets toward the end of the workout my legs started cramping up pretty bad.  I'm not sure if it was from the speed intervals performed just before the kick sets or from something else.