Saturday, 13 March 2010
Thursday and Friday Training
Thursday
In the morning, I went out for a 45 minute run. After a 2km warm up, I went right into zone 2 for the next 4km. During that stretch, I did six 20 second pickups. A 20 second pickup is where you accelerate to full speed for about 20 seconds. At the end of my 4km stretch, I ran the hill at the end of our street. It is a good 3 minute run back up going with a vertical over 200 feet. Good force work at the end of the 45 minute run.
In the evening, I went up to the FAC for 30 minutes of weight lifting. Unfortunately, I didn't get away from work till late and I didn't get much recovery time before playing a game of volleyball. I really have no idea why I am substituting in volleyball. It does little for my training and it increases my risk of injury. I guess I like to play volleyball too much because I would be better off not playing.
Friday
In the morning, I went back up to the FAC for a 45 minute swim session. I spent a few laps warming up before I started working on longer distance swims to prepare for my sprint in two weeks. I did one set at 200 yards. My next two sets were 400 yards each. I finished with 2x100 yard swims. During all of the swims, I spent 100 yards breathing from my left and 100 yards breathing on my right. Going longer distances breathing on one side really helps get in the flow and smooth out the swimming stroke.
Around lunch, I decided to take a chance and get out on the bike before a squall blew through. My goal was a 70 minute ride zone 3 interval ride. The first 10 to 20 minutes was more of a warm up than a sustained effort. At the end of my warm up period, I went into 6x5 minute zone 3 interval work with two minute recoveries. At the end of my interval work, I could see the storm on the horizon. Not wanting to ride in a monsoon, I kept up the zone 3 pace all the way home. Since it was downwind, I was flying on the bike averaging over 22 mph. Racing the storm home was a lot of fun. By the way, I made it about 5 minutes before the down pour.
Later that evening before we went out to dinner, I did a 15 minute core workout to finish my training for the day.
In the morning, I went out for a 45 minute run. After a 2km warm up, I went right into zone 2 for the next 4km. During that stretch, I did six 20 second pickups. A 20 second pickup is where you accelerate to full speed for about 20 seconds. At the end of my 4km stretch, I ran the hill at the end of our street. It is a good 3 minute run back up going with a vertical over 200 feet. Good force work at the end of the 45 minute run.
In the evening, I went up to the FAC for 30 minutes of weight lifting. Unfortunately, I didn't get away from work till late and I didn't get much recovery time before playing a game of volleyball. I really have no idea why I am substituting in volleyball. It does little for my training and it increases my risk of injury. I guess I like to play volleyball too much because I would be better off not playing.
Friday
In the morning, I went back up to the FAC for a 45 minute swim session. I spent a few laps warming up before I started working on longer distance swims to prepare for my sprint in two weeks. I did one set at 200 yards. My next two sets were 400 yards each. I finished with 2x100 yard swims. During all of the swims, I spent 100 yards breathing from my left and 100 yards breathing on my right. Going longer distances breathing on one side really helps get in the flow and smooth out the swimming stroke.
Around lunch, I decided to take a chance and get out on the bike before a squall blew through. My goal was a 70 minute ride zone 3 interval ride. The first 10 to 20 minutes was more of a warm up than a sustained effort. At the end of my warm up period, I went into 6x5 minute zone 3 interval work with two minute recoveries. At the end of my interval work, I could see the storm on the horizon. Not wanting to ride in a monsoon, I kept up the zone 3 pace all the way home. Since it was downwind, I was flying on the bike averaging over 22 mph. Racing the storm home was a lot of fun. By the way, I made it about 5 minutes before the down pour.
Later that evening before we went out to dinner, I did a 15 minute core workout to finish my training for the day.
Posted by at 4:53 PM in Training
