Training has been going really well - too well to remember to blog.
Did my first outdoor ride of the season last night. I could have done it early (the weather has been that good) but my bike was in the shop for a tune up, so I had to wait. The ride felt strong, my heart rate was higher than I wanted it to be but I put that down to the first ride in traffic in over six months and a head wind.
It felt so nice not to be on the trainer!
The Winnipeg Police Service Half Marathon is just over a week away and the coach has said "no limits – good pacing early and just keep getting stronger throughout the run", so I will see what all of this heart rate training has done for me. I am starting to get twitchy to race, so I am looking forward to this one.
It is kind of strange, today was a rest day and I am really tired (and it is only 8:25 pm) - maybe it is because the office was a sauna today. I don't think that they have switched from heat to AC yet - then again, this is Winnipeg in April and no one expected 25°C.
Ride and a run tomorrow, whee! I am enjoying the ride ;)
Friday, April 23, 2010
Monday, April 5, 2010
29 March to 4 Apr 2010:
Monday
Swim: 500m free warm up, 5 x 200m free with 1minute recovery between, 200m easy swim - good swim, passed a guy in the lane next to me. He didn't seem to like that and started churning up the water more - but it was fun to 'chick' a guy in the pool :)
Tuesday
Spin Class on Base - made them sweat. Some interval work, some standing - 60 minutes total
Wednesday
Run: 60 minutes: 15 minutes @ AET, 30 minutes @ 5 x 5 minutes @ AET + 10 BPM with 1 minute recovery, 15 minutes at AET - legs were a little tire from yesterday's spin to start but loosened up in the warm up. Intervals were good, had a little bit of trouble keeping the HR in check on the last interval. Felt good to go faster!
Thursday
Run: 45 minutes at AET - had a Mess Dinner at the Base Wednesday night, it went really late and the red wine tasted really good. Made Thursday my rest day.
Friday
Day Off - Run 45 minutes at AET - 3.21 miles, good run
Saturday
Run: 30 minutes at AET include 4 x 20 second strides - 2.18 miles, good run
Bike: 60 minutes @ 20 minutes at AET, 20 minutes at AET + 5 BPM, 10 minutes at AET + 10 BPM, 10 minutes warm down (cadence 90 to 100) - got a wicked sinus headache in the afternoon, couldn't shake it so the ride didn't happen until Sunday. Did the ride Sunday morning, felt good - nice and sweaty and the HR was good.
Sunday
Run: 3 hrs at AET - started at around 5pm, decent long run, forgot to stop my watch at red lights 11.33 miles (my last 3 hr run was done on the treadmill).
Overall, another good week. Legs were a little tired today but I was expecting that.
Monday
Swim: 500m free warm up, 5 x 200m free with 1minute recovery between, 200m easy swim - good swim, passed a guy in the lane next to me. He didn't seem to like that and started churning up the water more - but it was fun to 'chick' a guy in the pool :)
Tuesday
Spin Class on Base - made them sweat. Some interval work, some standing - 60 minutes total
Wednesday
Run: 60 minutes: 15 minutes @ AET, 30 minutes @ 5 x 5 minutes @ AET + 10 BPM with 1 minute recovery, 15 minutes at AET - legs were a little tire from yesterday's spin to start but loosened up in the warm up. Intervals were good, had a little bit of trouble keeping the HR in check on the last interval. Felt good to go faster!
Thursday
Run: 45 minutes at AET - had a Mess Dinner at the Base Wednesday night, it went really late and the red wine tasted really good. Made Thursday my rest day.
Friday
Day Off - Run 45 minutes at AET - 3.21 miles, good run
Saturday
Run: 30 minutes at AET include 4 x 20 second strides - 2.18 miles, good run
Bike: 60 minutes @ 20 minutes at AET, 20 minutes at AET + 5 BPM, 10 minutes at AET + 10 BPM, 10 minutes warm down (cadence 90 to 100) - got a wicked sinus headache in the afternoon, couldn't shake it so the ride didn't happen until Sunday. Did the ride Sunday morning, felt good - nice and sweaty and the HR was good.
Sunday
Run: 3 hrs at AET - started at around 5pm, decent long run, forgot to stop my watch at red lights 11.33 miles (my last 3 hr run was done on the treadmill).
Overall, another good week. Legs were a little tired today but I was expecting that.
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