Big week comming up... justy a summary from last week - this is what it looked like...
The work on Friday and Saturday was fantastic!! Greatride on Fridayt and the run Sat was awesome... I was able to pick it up at the end...
weight is down and i'm eating right - gotta go get some sleep...
Plan Time: Swim 2:40 Bike 7:30 Run 3:20Plan Dist: Swim 7200yd Bike 138mi Run 26mi
8/11/2008 Log
Workout 1
Swim 0:40 1800yd WU: 200 swim easy, 4x50 drills (:30), 100 pull buoy easy, 2x50 kick MS: 5 x 200''s even ones with pull buoy, odd ones swim moderate (:45) CD: 200 swim easy any stroke
8/12/2008 Log
Workout 1
Run 0:40 5mi Keep the HR in Zone 1-2 for this run. Stay relaxed and smootheasy does it today
Workout 2
Bike 1:00 20mi On a rolling course, ride fairly easy, HR 1-2 some 3 okay on climbs but don''t stay in Z3 too longeasy ride
8/13/2008 Log
Workout 1
Bike 1:30 28mi Ride on rolling course. Big chain ring. Most of ride time in heart rate zone2-3. Seated on most hills.
Workout 2
Swim 1:00 2700yd WU: 200 swim, 4x50 kick, 100 drill MS: 100 (15"), 200 (15"), 300 (20") 400 (30") 400 (30"), 300 (20"), 200 (15"), 100 CD: 2 x 100 2,700
8/14/2008 Log
Workout 1
Run 0:40 5mi Aerobic run, HR Z 1-2. Some Zone 3 okay on up-hills. After the run do 3-4 strides of about 10-15 seconds each. Focus on good form on the strides.good form on the strides
Workout 2
Swim 1:00 2700yd WU 2x200 easy swim or pull 5x50 drills 100 kick MS: 5x200s (:30) 1 minute bonus rest 5x100s (:20) 1 minute bonus rest 5x50s (:10) CD: 2x100 easy and relaxed Total: 2700
8/15/2008 Log
Workout 1
Bike 5:00 90mi On a rolling course, ride fairly easy, HR 1-2 some 3 okay on climbs but don''t stay in Z3 too long Focus on nutrition. Keep the pace easynothing crazy - just ride for time
8/16/2008 Log
Workout 1
Run 2:00 16mi Keep heart rate in zones 1-3 on a rolling course. ''PROUD'' form. Allow heart rate to gradually rise to zone 3 as pace builds, but don''t force it up.aerobic run on tired legs
8/17/2008 Log
Workout 1
Day Off RES
Take it easy today. Try to take some time and relax.
