Leah notes:
Monday: Weights: 3×22… 200 lb* leg press, 50 lb pulldown, 115 lb squats, 20 lb dumbbell chest press, 65 lb* rows, 90 lb calf raises, and 3×25 situps w/10 lb plate w/twist. Swim: 1200m in 30 mins.
Tuesday: Trainer: 11.78 miles in 30 mins. Run: 3.1 miles in 37:45.
Wednesday: Weights: same as above but 3×25 of everything. Swim: 1200m in 30 mins.
Thursday: Trainer: 11.05 miles in 30 mins (did some 1 leg drills that slowed me down a bit). Run: .8 miles of heel fail, then elliptical for 20 mins.
Friday: off
Saturday: Run: 1 mile walk, 1.5 mile run in 37 mins. Swim: 990m in 22 mins. Outdoor bike: 12.17 miles in 46:45.
Sunday: off
Weights are fun guys! Can’t you see the happy look on my face?
As you can see, all that speed on the trainer? Translates almost nothing to outside. Yet. I think I’ve forgotten what it is to not just ride consistent speed/effort, so it will take a bit to bring up that number (though – when I was actually working on being fast, those loops were about 17 mph, so that’s something for the first ride of the year). It’s now time to start working the resistance and speed and pushing some zone 3 HR on the trainer so I can remember what it feels like to hurt on the bike again. Considering our first 70.3 is supposed to be super hilly and hard, it’s time to get back to the pain.
Let’s just not talk about running this week. It just makes me sad. At least I got those new shoes and my heel is feeling better and I think I may be able to run on it this week again so there’s that.
Swimming has actually been my favorite lately. Things keep clicking. “Oh, fingers together and pushing the water! Holy crap!” “Really extending my shoulders! Shut up, that feels GREAT!” And after I get my upper body in line and start thinking about my legs, they actually start doing the right thing as well. I’m working on some breath work now (5 strokes to breathe, then 7) and that’s feeling awesome too. Maybe I’ll just quit triathlon and work on becoming an awesome swimmer… kidding…
Weights have also been cool. Accomplishments! Wheee! I am actually sad to see this phase end because I felt like I was making great strides with it, but now it’s time to transition to REALLY lift heavy. Exciting stuff.
Next week we up the intensity just a little with some efforts allowed into zone 3, some gentle speed work (very short sprints or strides), and some drill work on the trainer and with the runs + adding some longer efforts (just a little). Looking forward to it. Prep time is over. Time to begin the climb of the build.
Joel notes:
This week we watched the second of the new batman movies. Been good. I also put on some Hoover-phonic on my swimp3 player, and you know the lyrics just don’t work as well for me in the water as just instrumentals. I will have to change that up next week. I did good this week with the sit ups and hit all my goals. Next week I think I am going to keep it at the same level of intensity just to make sure this week wasn’t a fluke.
Monday: Oh boy weights, and I am getting better. This whole sit up thing isn’t killing me as much as it used to. Swim time happy time.
Tuesday: Good bike, great slow run. I am really starting to enjoy the keep the heart rate lower and run faster thing. This is going to work out.
Wednesday: Same as Monday, but the squats made me want to just leave. At least the swim made up for the weights.
Thusday: Bike and more movie, then a lunch run, that was just amazing out. I didn’t keep to my heart rate though since another guy in the lunch run was with me and we talked the whole way. I ended up going over quite a bit.
Friday: Day off
Saturday: 3+ mile run, good swim, 12+ mile bike at the Veloway! also sold the couch.
Sunday: No couch, so I stayed in bed to relax. Now that was nice.
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