Thursday, September 07, 2006
Swim 3000/Run 4/Bike 20
Workout Summary: Swim 3000 (53')/Run 4 (33')/Bike 20 (60')
Quad very tight last night. This morning about 90% better. Some pain in my right inner thigh, which I stretched out after the swim. I am really balancing on the edge lately, with borderline injuries pretty frequent. Will try to keep it just under the red-line.
6:30 am: Swim 3000
500 wu in 8'
5 X 200/30: PR set
2:46, 2:52, 2:48, 2:44, 2:48
1 min rest
then 3 sets of 1 X 200 IM + 2 X 100 pull, all with 15 sec rest and 30 sec. rest between sets.
200 IM' were progressively slower since I actually did fly on the first 50 instead of substituting free, 3:15, 3:25, 3:35. Fly kicked my ass. Extreme difficulty completing entire 50, then it hurt me for the rest of the IM. Must be some good in that.
The 100's were typical, all in 1:25-1:26
300 cd free, 4:45
Again, no lane markers in the pool. Slowed my down a bit on the 200's. However, I really enjoyed kicking up white-caps for the other swimmers during my fly stroke. Looked like a wave-pool when I finished that set.
6pm: Easy run: Warmed up w/ John P for his tempo on fairmont. Carried spray paint and re-painted all the 440 marks on the course. Then home to bike on trainer. Did 10 min wu, then 5 X 5 min Power Intervals with 5 min rest between. Then 12 min continuous power interval varying cadence from 80 to 100 on 2 min cycles, while maintaining the same power.
1 = 5' Power ave 233/max 272, HR ave 112/max 124 (zone 2), cadence ave 105/max 111
2 = 5' P ave 277/mx 306, HR ave 129/max 145 (zone 4), cad. ave 107/max 112
3 = 5' P ave 280/mx 332, HR ave 139/mx 152 (zone 5), cad. ave 109/max 118
4 = 12' P ave 220/mx 240, HR ave 137/mx 144, cad 2 min at 80, alt. with 2 min at 100
*Quad pain is essentially gone. Very little tightness. My gluteus on both sides is now very tight. Trying to roll it out and stretch after, tough to roll ass on that foam roller.
Diet:
Breakfast: 1.5 cups hot wheat cereal w/ bwn sugar, 16 oz caffeine free herbal tea.
Lunch: Thai wheat noodles with vegies, cabbage salad. Sierra mist.
Afternoon: Cliff protein bar, 1 orange, med. coffee.
Dinner: Recovery drink after Spin. Then 30 min later, Pasta with marinara sauce, salad w/ low fat dressing. Diet caffeine free soda, water. 1.5 cups low fat ice cream before bed.
Quad very tight last night. This morning about 90% better. Some pain in my right inner thigh, which I stretched out after the swim. I am really balancing on the edge lately, with borderline injuries pretty frequent. Will try to keep it just under the red-line.
6:30 am: Swim 3000
500 wu in 8'
5 X 200/30: PR set
2:46, 2:52, 2:48, 2:44, 2:48
1 min rest
then 3 sets of 1 X 200 IM + 2 X 100 pull, all with 15 sec rest and 30 sec. rest between sets.
200 IM' were progressively slower since I actually did fly on the first 50 instead of substituting free, 3:15, 3:25, 3:35. Fly kicked my ass. Extreme difficulty completing entire 50, then it hurt me for the rest of the IM. Must be some good in that.
The 100's were typical, all in 1:25-1:26
300 cd free, 4:45
Again, no lane markers in the pool. Slowed my down a bit on the 200's. However, I really enjoyed kicking up white-caps for the other swimmers during my fly stroke. Looked like a wave-pool when I finished that set.
6pm: Easy run: Warmed up w/ John P for his tempo on fairmont. Carried spray paint and re-painted all the 440 marks on the course. Then home to bike on trainer. Did 10 min wu, then 5 X 5 min Power Intervals with 5 min rest between. Then 12 min continuous power interval varying cadence from 80 to 100 on 2 min cycles, while maintaining the same power.
1 = 5' Power ave 233/max 272, HR ave 112/max 124 (zone 2), cadence ave 105/max 111
2 = 5' P ave 277/mx 306, HR ave 129/max 145 (zone 4), cad. ave 107/max 112
3 = 5' P ave 280/mx 332, HR ave 139/mx 152 (zone 5), cad. ave 109/max 118
4 = 12' P ave 220/mx 240, HR ave 137/mx 144, cad 2 min at 80, alt. with 2 min at 100
*Quad pain is essentially gone. Very little tightness. My gluteus on both sides is now very tight. Trying to roll it out and stretch after, tough to roll ass on that foam roller.
Diet:
Breakfast: 1.5 cups hot wheat cereal w/ bwn sugar, 16 oz caffeine free herbal tea.
Lunch: Thai wheat noodles with vegies, cabbage salad. Sierra mist.
Afternoon: Cliff protein bar, 1 orange, med. coffee.
Dinner: Recovery drink after Spin. Then 30 min later, Pasta with marinara sauce, salad w/ low fat dressing. Diet caffeine free soda, water. 1.5 cups low fat ice cream before bed.
