Training Weeks 7&8

DCIM100GOPRO

I know, I know, this post is late. But, you have it now! Between tri training, scuba lessons, and birthdays and I finally have a night to finish putting the video together.  Hooray!

Week 7:

VIDEO

Leah notes:

Training:

Running:  Getting better by the week.  It’s nice to be running in the 11s, running longer than 10k, and getting in a little speedwork finally.  Oddly enough, my HR drops a little even with the same effort after a sprint, it’s like “hey, this isn’t nearly as hard as I was working before”.  Feet are holding up alright, they were a little tender after the pounding that was Sat and Sun, but nothing that lingered.  I can actually wear shoes again besides my running shoes and my black tennies, which is making my work wear a little more varied. I’ll be excited when it goes away completely, but it’s definitely better.  Also, all this perfect running weather (60s and sunny) isn’t hurting my run mojo.

Bike: Feel sort of stalled here until I get to get out and ride more.  I’m varying up my resistances and doing drills, but I don’t feel like I really am going to make that much more progress until I start doing more outdoor rides.  March will be my month!

Swim: Ahhh, I just love the pool lately.  Drills are starting to be things that just help me count laps, as my form is getting better (and with that, my times are).  I am looking forward to getting some lake swims in, because it does take a bit to adjust from the nice pool to the murky, nature-having, no side to push off like, but I think I’m setting myself up for a good season.  Also, taking my fins to the lake and cruising around the buoys sounds like a blast!

Weights: Yep, super heavy weights are fun, and work in a completely different way.  I lift, and I’m like “ok, that’s it?”.  Then, after the session, it’s like BLAM.  I feel it.  Oddly enough I’m crushing the upper body goals, but I’ve got a bit to go (+50 lbs to my squat, +150 lbs to my leg press?) to hit leg goals, but it’s fun to pile on the weight and I get thumbs ups from the trainers at the gym so there’s that.

By the days:

DCIM100GOPRO

Monday:  Swim: 1200 m in 25mins (wore fins for some drills)(actually did this on Sunday, but counting for this week)
Tuesday:  Bike: 20.64 mi in 60 mins – first 40 mins lighter resistance (2 of 5) with 3×1 min one leg drills, last 20 mins higher resistance (4 of 5) Run: 3.91 in 45 mins. 153-154 HR average 167 max. Weights: 3×4… 290 lb leg press, 120 lb rows, 100 lb pulldowns. 3×20…. incline sit ups w/10 lb plate w/twist, 110 lb calf presses.
Wednesday: Swim: 1500m in 37 mins.
Thursday: Bike: 20.46 in 60 mins – First 25 mins at 2/5, 3x1min one leg drills. Next 20 at 3/5, worked on concentrating on the push then the pull (not set intervals). Finished with 15 mins at 4/5, just trying to keep up the pace as best I could. Avg HR: 127, Max 191? (probably a spike) Run: 4.12 miles – 47:51, 6×20 sec sprints. Weights: 3×4… 185 lb squats, 120 lb rows, 105 lb pulldowns. 3×20… incline situps w/10 lb plate w/twist, 65 lb hamstring curls.
Friday: off
Saturday: Bike: 30 mins, 10 miles.  Avg HR 111, Max HR 132. Run: 7.4 mi in 1h 30. HR avg 151, max 171. Swim: 1050m in 25 mins.  Spin class: 45 mins of pain, torture, and awesomeness.
Sunday: Indoor Tri! Swim: 487m in 10 mins. Bike: 30 mins of quick spin. Run: 2.13 in 20 mins.

10 hours total, goal was 10 hours.  So yay!

Definitely definitely ready for the stepback week after this.   I felt a little fried.

Week 8:

DCIM100GOPRO

Leah notes:

Training:

I really don’t have much to say about training this week.  I did 2 easy runs in or close to zone 1, 2 easy trainers with no resistance, 1 easy swim, and 2 easy weights sessions.

Run: My easy run pace is where my Zone 2 run pace was a month ago.  I’d like to see that improvement every month, thanks body and universe!  I was hoping that so much time off would totally heal my heel, but then I walked around with a 60 lb scuba set up all weekend on a rocky cliff with non-cushy scuba boots.  So, it’s FINE but it still talks to me every once in a while.

Bike: 1/5 resistance is really just like watching a movie on a slightly uncomfortable seat.  My average HR didn’t even reach 100 (it was 97) on Thursday’s 45 min ride.

Swim: The first swim was uneventful, and we even cheesed out on the second one because I threw a little tantrum about it and decided that a 30 min easy swim was not worth the mental fortitude is was going to take to get through it.  It was also the fifth day in a row without a day off and two of those were 3.5 hour training day and the race, so I needed it.  Instead we soaked in the hot tub for 20 mins and chatted with another lady.  That’s pretty close to the level of effort I was going to put in to my workout, so it was fine.

Weights: Decreasing weight by 1/3 makes things seem very light, though two months ago these weights felt pretty freaking hulk for me to hoist up.  I never knew that there could be such thing as a “recovery weights” session, but if there is, this was it.

By the days:

Monday: Weights: 2×12… 200 lb leg press, 80 lb rows, 70 lb pulldowns. 2×20… incline situps w/a twist w/5 lb plate, 50 lb hammie machine. Swim: 1050m in 28 min
Tuesday: Bike: 16.67 mi in 45 mins, resistance 1/5, HR avg: 100, max: 111, Run: 3.1 miles in 36:20 HR avg: 148, max: 167
Wednesday: Weights: exact same as Monday, except 105 lb squats instead of leg presses
Thursday: Bike: 15.88 mi  in 45 mins, resistance 1/5, HR avg: 97, max: 112, Run: 3.1 in 37:20, HR avg: 145, max: 157
Friday: off
Saturday: Scuba (one hour of actual in water, probably another hour of hauling around the tanks and equipment)
Sunday: Scuba (same)

DCIM100GOPRO

Joel’s post is lost somewhere in the internet, and I don’t want to write it again. Sorry.

Question: anyone out there a certified diver?  What’s the coolest thing you’ve seen?  If not, where would you want to dive?

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