Saturday, August 19, 2006
Run 12/Swim 4000
Flipping things around from plan. It may be a mistake to ride 80 today because quads are still a little weak. Hamstring is tight but stable.
Workout Summary: Run 12 (1:40), Swim 4000 (1:20)
Run with Ann from Duniway in late morning. Easy, 8-8:15 pace. Felt ok on hamstring. Zone 1 entire run.
2 gels after run and 24 oz water. 20 min transition to drive to pool.
Swim 4000:
500 pull wu, then 400 of mixed balance and stroke drills, 50 each.
12 X 100 on 1:45 cycle. All 100's between 1:21-1:25
6 X 200 on 3:20 cycle. All 200's between 2:51-2:55
10 X 50 on 60 sec cycle. Down 19 strokes, back 17
200 pull cd.
*Decent swim after run. Typically do 100 around a 1:50 cycle and 200's on 3:30 cycle. Dropped the rest a bit today.
Diet:
Breakfast: 1.5 cups oatmeal and 2 whole wheat english muffins with jam. 16 oz skim.
small coffee
Lunch, after run and swim: 1 yogurt with granola, large tangerine tea blend from starbucks. Bag of Soy Crisps (6 g fat, 50 g carbs, 25 g protein)
Dinner:
Workout Summary: Run 12 (1:40), Swim 4000 (1:20)
Run with Ann from Duniway in late morning. Easy, 8-8:15 pace. Felt ok on hamstring. Zone 1 entire run.
2 gels after run and 24 oz water. 20 min transition to drive to pool.
Swim 4000:
500 pull wu, then 400 of mixed balance and stroke drills, 50 each.
12 X 100 on 1:45 cycle. All 100's between 1:21-1:25
6 X 200 on 3:20 cycle. All 200's between 2:51-2:55
10 X 50 on 60 sec cycle. Down 19 strokes, back 17
200 pull cd.
*Decent swim after run. Typically do 100 around a 1:50 cycle and 200's on 3:30 cycle. Dropped the rest a bit today.
Diet:
Breakfast: 1.5 cups oatmeal and 2 whole wheat english muffins with jam. 16 oz skim.
small coffee
Lunch, after run and swim: 1 yogurt with granola, large tangerine tea blend from starbucks. Bag of Soy Crisps (6 g fat, 50 g carbs, 25 g protein)
Dinner:
