5km bike to YMCA
Swim work out
Swim 2 (higher heart-rate work, total distance 3100)
–200 warm-up (mixed strokes)
–5×100 (HR zones 1-2, but in the third length of each 100 sprint quickly for 10 strokes, then return to relaxed low-heart rate tempo). 10sec. rest between
–4×50 all out sprint (high heart-rate work), with 30 sec. rest in between each.
–4×50 at race pace (what you can maintain in a 1500 race, heart-rate zone 3-4), with 20sec. in between each.
–4×50 at hard pace (not all out sprint, but working hard, high heart-rate), with 10 sec. in between each.
2×200 (low heart-rate, zones 1-2, steady pace), with 30 sec. rest in between
I felt TIRED during this workout. My pace was slower on the back 25 of each of the speed sets.
5km bike to physic and then home
Weight training program (bike to an from YMCA)
-felt good but tired at the end
40 Km bike with Andrew with the added bonus of a flat at the halfway mark
45 Minute swim
90 Minute Weight training work out
Strength Training Oriention
60 mins on the elliptical–ugh
3000m swim + 1 hour strength training
And then my injured foot really started bothering me. Turns out I tore the Plantar Fascia in my right foot. No running for six weeks. Baaaah
Amazing bike ride through Naramata and up Chute Lake road. Lots of rolling hills to practice changing gears then a 4 km continuous climb!
I am definitely still a bit nervous on the downhill; I kept feathering my brakes.
The views were breathe-taking and I gained some technical skill.
1 hr minute swim in Okanagan Lake. Practiced drafting and dolpin dives
1.5 swim across Okanagan Lake 20 minute
45 min run 6.55 km
1 hour HARD spin class
45 min run around Mill Lake
2km Swim at 6:30 am
40 KM bike
Swim at the YMCA in State College, PA. I LOVE the Y; all I do is show my membership card from the Waterloo Y and they welcome me in like an old friend. It was a lovely pool with 8 lanes, much bigger than my pool. The pool is 25 yards long and a yard is slightly shorter than a metre, but not enough to make much of a difference on the distance.
I did my usual warm up 10 laps free, 10 laps legs only, 10 laps arms only. Then I did 10x 50 yard timed swim. I used 60 seconds per set, so whatever time was left at the end of my 50 I used to rest before the next one. Then I just swam for about 20 minutes just focusing on my stroke. I don’t know how many lengths I did and I enjoyed just swimming. All in all a 50 minute work out
The fun thing about run keeper is that the first time you use it for a sport you get a congratulations email: farthest distance ever! Most KM in one week! Fastest time! I guess I should enjoy it while it lasts.
6:15 spin class…not the regular instructor and the sub seemed a bit rusty. Lots of high resistance work at 60-65 rpm, so I made the best of it.
3km run right off the bike at 6 min pace-I think this will be my goal pace for the tri next weekend
45 min core and arm work out.
all done before 8:30 am!
6:15 am swim. warm up: 10 free, 10 legs, 10 arms. 750 timed swim. 18 minutes….not sure why it was so long. I am hoping I miscounted the laps. about 500 in I did a flip turn and found a rather large and very slow person doing some sort of movement through the water in the middle of the lane. Arrg. He was quite hard to get by…We agreed to each take a side of the lane, but he kept creeping over into my lane and I had to give up doing flip turns when he was near for fear of kicking him.
5 km run 29:10 PB!
10 Free warm up 10 kick 10 pull boy 10 free 10 backstroke 10 free 5x50m spring >5o seconds with 10 second recover 10 free cool down = 1900/40 mins
I am going to get back to posting here. Today I went for a bike with a new group. I only new one of the three ladies. We had a nice steady 25km pace for about an hour–then I got a flat and felts all my newbie-ness crashing down upon me. I didn’t bring a tube. Ugh. Had to call my husband to come get me…didn’t think to ask him to bring me another tube; I have two of them sitting at home. Then when I got home I realized that my race number was still stuck to my helmut. I don’ think I will get invited back! GREAT first impression. I do need to get out and ride with experienced riders–I learned a lot even in that hour. So the sticker is now ripped off my helmut and I shall beg forgiveness and hopefully someone will show me how to change my tube!
6am Hot Yoga 6:30pm 12 km easy bike ride
6am 2000m swim 4:30 4km treadmill run on hills setting
Tri training class. Swim and core workout
5 hour walked around Washington, DC
Bikram Yoga in Baltimore
45 Minute spin class 15 minute glute work
2200 m swim
Physio run assessment: the good news my cadence is great and I have been instructed to not worry about it anymore. I swing my arms to much so I need to be “loose and relaxed”. I cross over my right foot a bit, so to correct that I have to pretend I am running with a tennis ball between my butt cheeks! this actually makes a difference. Try it–it forces you to really engage your glutes and core and this causes and external rotation of my things which stops the cross over!
RX: run 3km every other day focusing on loose arms and an engaged butt! I feel that I am finally making some real progress with my running technique
6am hot yoga
Morning swim. 600 warm up. 900 steady. 300–100 steady/100fast/100steady. 500 with bout (love that one–take my legs out of the picture and I fly! Wonder where my weak spot it???) Cool down. 2400m total. Nice
1.5 hour strength work out. Warmed up with 2km @ 6 minute pace on the tread mill. My hammy started to protest mildly after .5 km, but didn’t get worse. The workout was mostly glutes and core. Then a 1km run at the end to start working on running on tired legs. Felt great!
Sunday April 1
This work out was not April’s fool’s joke. We did repeats of 50 m fast in the pool, the practice transition (putting on running shoes while dripping wet and walking fast around the pool deck) and then did defending drills….3X100 at 85% 90% then all out. We have new core exercises that involve a work out ball….all of them were a wonderful world of hurt. Last up 45 intense minutes of spinning.
Super great workout that I have not doubt I will feel tomorrow!
Saturday March 31
Women’s only yoga
Friday March 30
Wonderful early morning workout. I think I was inspired by watching “a day in the life of Simon Whitfield” last night. That man is AMAZING, so next to him my paltry morning workout really isn’t that much, but I loved it.
45 Minute Spin class (15 kms)
45 Minute easy swim (2 kms)
I love having my training done before the day really begins.
Thursday March 29
Visit to my physiotherapist. No running for at least a week. It is my sacroiliac joint acting up again. Grrrr. There is something about having 7 or 8 acupuncture needles sticking out of your butt and leg to humble you. It will help, it always does, but I want it to HEAL it. Hopefully it will
So today I did a brisk walk to my very last class of the semester. That was the only work out I did today, but I really enjoyed it. I felt like a real student as I walked toward Laurier with my new MacBook in my bag.
I am writing a training plan for April. I find that I do much better when I have goals that are written out. No surprised there. All the research supports this idea. April will be a good experiment to see how it works for me.
Wednesday March 28
Noon time yoga. Great class.
Tuesday March 27
I have been woefully neglectful of this training log section. Today I did circuit training at the Y. I met a friend from my tri-training group doing the same workout. We were both squeezing it in while our kids were in other Y activities–mine in swimming and hers in basketball. It was a good workout. The first circuit I have done since the great flu of Spring Break 2012. My left
nemesis leg has been acting up since the run at tri group on Sunday night. The pain actually woke me up last night. Hopefully 6am yoga will stretch it out. I also go see my sports doc tomorrow, so we shall see what he says. Sigh, I just want to be pain free. Oh well. I also had two short bike rides on my new-to-me fabulous equinox trek. It has aero-bars! It is such a different feel than a mountain bike. I don’t feel confident or comfortable yet on it, but I am thrilled beyond belief that I was able to purchase for a great deal yesterday. So, soon as shall post my March training schedule as a commitment scheme. You all can hold me to it!
Sunday February 5
Tonight was the triathlon training class. We did 45 minutes in the pool. I LOVE the swimming. I find this thrilling because I find everything else so hard. We did a number of drills and then a stroke count. Apparently how many strokes you do in a lenght is a measure of something. So when I gave the coach my number, she said “that can’t be right. It is too low. go again and make sure you are extending your arms” Uh, okay….I was cheating and didn’t know it? Turns out that I wasn’t cheating! I have a low stroke per length–which I have since found out is a good thing. I was also bold. The coach explained on the first night that if you need to pass someone in the lane you tap their toes. Well passing someone seems rude to me….can you tell how competative I am? but the thing is, swimming was driving me crazy because I am one of four in the “fast lane” another woman and two men. I am quite a bit faster than all of them and I am constantly slowing down and floating or stopping at the end to give them some distance. Well tonight I toe tapped. It was awesome. They moved and I swam. when we stopped the guy asked me if he had done it right! We had a good chat–he wasn’t offended and we talked about how we would all have to get used to swimming passer/around/over/under people in the lake. Next was weight training for 30 minutes. Lots of focus on the core, which is my weak area. Then we learned how to set up the spin bikes and had a little spin practice. Good workout
Saturday February 4
I have decided to record my training here. My great friend over at Philosopher’s Run does this and not being one to shy away from stealing a great idea, I am going to do it too.
Today I did 90 minutes of Bikram Yoga. It was the women’s only class and my favourite instructor was teaching. I love the women’s only class: it is so quiet and peaceful and has such a good vibe. I got a good tip on my nemesis, the standing bow pose, and think I improved it a hair. I never felt too hot or too tired during this class.
One thing that I have been struggling with of late after a work out is a feeling of exhaustion; not sleepy tired, but physically drained. I am wondering if it is a nutrition/hydration issue. I have had so many things to juggle for the past few weeks that I really have not focused all that much on what I have been eating or drinking. I am going to do some research on this and see if a change in my eating and drinking will give me some oooomph!