I am re-hauling the blog! Check out the new site at http//legalb.wordpress.com :)

Tuesday, Apr 13 - 11km easy run
Monday, Apr 12 - ressstt
Sunday, Apr 11 - 1:45 on the bike (Spinervals Endurance Booster) + 15 min run off the bike
Saturday. Apr 10 - 5K race + new PB! whoop

Sunday: 10km accelerating every km
Wednesday: 10k run

Today: 30 min swim (600m w/u + drills & c/d)

+ 30 mins strength strength training

Barbell squats: 2 x 20 @ 20/30 lbs
Leg press: 2 x 15 @ 130/150 lbs
Hip abductions: 2 x 20 @ 70 lbs
Hanging knee raises: 2 x 20
Lat pull downs: 2 x 20 @ 60 lbs
Cable rows: 2 x 20 @ 40 lbs
Calf press (left): 2 x 20 @ 70/90 lbs
Chest press: 2 x 15 @ 30 lbs

60 mins bike (Spinervals Threshold Sufferfest)

Workouts lately that I can remember (exam time!)...

Tuesday: 11K w/ 8 x 1000m @ tempo w/ 1 min rests
Sunday: 15km medium long run
Saturday: 10km w/ some hills

15 minute w/u jog on the track

weights..

Barbell squats: 2 x 20 @ 25 lbs
Leg press: 2 x 20 @ 130/150 lbs
Chest press: 2 x 15 @ 12/15
Cable rows: 2 x 15 @ 40 lbs
Lat pull downs: 3 x 15 @ 45/60/60 lbs
Hanging knee raises: 2 x 20
Single leg squats: 1 x 10 @ 30 lbs
Bosu squats: 1 x 15 @ 30 lbs
Hip abductions: 2 x 20 @ 90 lbs
Hip adductions: 1 x 20 @ 70 lbs
Calf press (left only): 2 x 20 @ 70/90 lbs

20 mins bike
15 mins warm up jog

4 x 1000m repeats @ 4:30

10 mins c/d

My body ate some lactic acid for lunch today! Another awesome workout where everything just went right. The sun was shining, temperature was perfect, and I just felt like going and going. :) Perfect day for a brick workout! And why not throw some hills in too? I was mentally prepared for 18km, but schedule said 14km, sooo I split the difference and did 40 minutes w/u on the bike + 80 mins run (14km).

40 Minutes Spinervals Endurance Booster (15 mins steady state + 15 x 1 min alternating high resistence/low cadence and high cadence/low restistence + recovery)

I had the pleasure of running with GPS today! It's been almost a month now since by 305 bit the dust. Mark was working so I borrowed his- maybe running without a GPS has been good for me because I was cruising relative to my old 'easy' pace. There is a lot to be said about just listening to your body and going with how you FEEL rather than what a watch is beeping at you.

1 | 5:36
2 | 5:26
3 | 5:30
4 | 5:28
5 | 5:32
6 | 5:47 (hills started here :))
7 | 5:53
8 | 6:07
9 | 5:43
10| 5:46
11| 5:49
12| 5:48
13| 5:33
14| 5:51
14.0km | 1:19:56 | 5:43min/km


It feels sooo good to be back to a point where I am not rehabbing my knee but actually working on speed!! My legs felt really strong today, even when I hit the big hill at 7km. My body munched on that lactic acid and there was no puking! Not even close. Felt great.

30 minutes on the bike - tempo intervals

Time to wake up the fast twitch muscles and try to get my body used to handling lactic acid. :) Coach Mark's instructions were to do a 5K time trial in under 24 minutes, so that's what I did! 2.5km warm up down to the SMU track, 5km around the track in 23:13, 400m walk to cool down and a 2.5km jog back home.

Average Heart Rate: 180! Max heart rate: 187!

However, I did NOT puke or even really feel like it, which I think means our interval session last week was beneficial.

I think my body is still recouperating from Sunday's long muddy run. I set out for 12k easy this morning but made a game time decision to cut out my planned 3k through Point Pleasant Park and made it a 9.5k run instead. My heart rate was really high and my legs were cooked. Average heart rate was 165!

60 minutes on the trainer - incl. a 20 min and a 15 min time trial (from Spinervals Timetrialapalooza)

Today was long run day. It was windy so we figured running on the rails to trails would be a good idea (sheltered). Well, yes, it WAS sheltered but the terrain really soft. A la quick sand. My Garmin, as I mentioned, is still not working (we concluded the lithium battery is dead and unfortunately these are not user replaceable) so plan was Mark would stick a Sharkies wrapper under a rock at 9km so I would know when to turn around. I ran out to what *I* thought was 9km, didn't see anything and figured Mark must have forgotten the game plan, so I turned around. Apparently he didn't forget, and I turned around a bit early haha oops! I had to stop regardless because I had to pee SOO bad. That was the first time I have peed in the woods since picking strawberries with my grandmother when I was a child. I feel more like a 'real runner' now ;)

Total = 17km?? in 1:50!!! yikes slloowww molasses!!

And some nice GI problems to top off this less than stellar run. No one to blame but myself on that front. Note to self: salad the night before a long run + 2 cups of coffee that morning + berries & granola as 'lunch' 1/2 hour before + Sharkies & Gatorade during = trouble.

Beautiful run this morning!

11.8km (~7.5 miles) run in 1:07 = 5:42min/km pace

Really missing my Garmin!!! No idea what my pace is as I'm running.

A couple of back-to-back days of killer workouts!! My legs are fried.

Yesterday = Intervals

4km w/u + 4 x 1000m @ 4:36 + 500m c/d

I almost puked after each of these. Fun times. Some would say I was not pushing hard enough because I did not puke. Maybe next time. ;) My heart rate only got up to 180 during the repeats.

Today = Time Trial on the bike!

Average heart rate: 170
Max heart rate: 186

This killed me after yesterday's intervals, but I love these workouts because I know they are going to make me faster! They also mimic how shitty I feel at the end of a race- something worth getting used to!!

Swim today =

200m swim
200m pull
200m kick

5 x 100m drills (catch up, one arm, fist, side swim, front/side/back)

1 x 1000m swim (25 mins)

200m kick to C/D

Strength =

barbell squats: 1 x 20 @ 20 lbs
single leg bosu squats: 1 x 20 (left only) @ 30 lbs; 1 x 20 (both) @ 30 lbs
calf press: 2 x 20 @ 70 (left leg only)
hip abductions: 2 x 20 @ 70 lbs
hanging knee raises: 1 x 20

Long run day today. My Garmin is busted after last weekend's race in the rain- I'm hoping it can be revived but it remains dead for the moment. Sooooo, I resorted to the "old fashioned" mapmyrun.com method of distance mapping :) I did 18.15km in 1:52:10 which is a slowww 6:09min/km pace. There were a lot of other people outdoors getting their long runs in, it was nice to see everyone out enjoying this sunshine!

Besides the race, this is what took place last week:

Wednesday, Feb 24: 8km run in Sedona + maybe 5km on the bike, checking it out
Thursday, Feb 25: walked around trails at Grand Canyon for 2 hours
Friday, Feb 26: 8km run (incl. 5km trail)
Saturday, Feb 27: 4km run + 20km bike
Sunday, Feb 28: Race day!
Monday, March 1: rest
Tuesday, March 2: travelled home - 30 min Spinervals rest & recovery
Wednesday, March 3: 10km run
Thursday, March 4: rest
Friday, March 5: 60 min swim + 10km run on Dal track in ~52-53 minutes

Desert Du Race Report

We are back from the desert! The last week was spent enjoying warm weather and dry roads (with bike lanes!!) in Arizona. It was a welcome relief from the cold, wet weather we've been having here in the maritimes. We tied a race into our vaction: the Desert Classic Duathlon near Scottsdale, AZ.

I was really excited for the race! Some of the top pro women were signed up and last year's 25-29 girls were faaassst so I was looking forward to a challenging age group race. The event was held at McDowell Mountain Park just north of Fountain Hills, AZ. It was really pretty, peppered with all sorts of cacti. We first arrived at the park on Friday for trail run of the first leg of the race. The race was a 5.5km run + 32km bike + 4.4km run, both runs being on trails in the park. Mark and I loved the trail! I liked it especially since the last 2 kilometers were a descent. hehe



The following day, Saturday, we went back to the park for a pre-race meeting w/ the race director and to cruise the bike course + second run. Thanks Mark for telling me how bad these shades looked!! hahah



You might be wondering who that little black stealth is that I'm holding there.. ;) She is a new acquisition fully assembled by my stellar boyfriend/personal bike mechanic, Mark! haha He built her to perfection and she is FAST. My first ride on her was the Wednesday of the trip when we did a 20km tour of Sedona, AZ. Other than that, I didn't get much practice in before the race and this is my first tri bike. Those aero bars are scarier than they look! I didn't use them much during the race (check out the pic below) because I felt like I was slowing down and losing control when I got into them v. being comfortable and more aggressive in the side bars. So what if I looked like the amateur that I am? :)

I think we were basically the only people left at the park at 6pm the night before the race, so after our tour of the course we packed it in, headed to Olive Garden for the delicious, carbo-laden meal and back to our hotel for a good night's rest.

We heard there was supposed to be rain in the forecast but shrugged it off. It's the desert, right? Wrong. We woke up to pouring rain and cold temperatures on race day. Nothing a couple of Canadians can't handle! A portion of the race participants weren't so brave. Of the 500 signed up, ~335 competed. Arizonans must be made of sugar. ;) I kid, I kid, the rain sucked and I cannot blame any one for opting out.

Here she is all ready to race...


There was a lot of traffic coming into the park since we took longer than expected to leave the hotel in Scottsdale and make it out to Fountain Hills. Everyone was as bummed about the weather as we were I think, and didn't want to spend any extra time standing around waiting at the start! We had JUST enough time to get the bikes unloaded, put together, down to transition, set up, timing chips, etc. Thank you Mark once again for your patience and helping me out with the fine adjustments on the bike! I had a slipping seat post all week that was still sliding down despite the aluminum shim put into it but Mark managed to tighten it enough on race day that it stayed put!



Before we knew it, we were at the line and the pros were off and racing. It was cool to see some of my favorities; Linsey Corbin, Sam McGlone, Michellie Jones- to name a few. My wave was up after the collegiates. A few words about USAT rules and we were off! There was a nice 800m paved descent into the North trail before starting a 2km ascent after reaching the trailhead. The first trail was muddy but not too bad since the men hadn't been through it yet. I kept up with the girls for the most part but backed off once I reached the peak of the hill and let my legs take me for the remaining 3kms. A photographer snapped this unflattering pic somewhere during this process:


Photo courtesy of Fotojack.com

I felt good after the first run; I didn't kill it but my time was right about where I expected - 27:30 mins, less than 5min per kilometer. Next up it was my favorite- the bike! I transitioned pretty quickly and started the 5 mile gradual ascent out of the park, starting to pass all the girls who ran faster than I did. It was around the 5 mile mark where Mark (who started 3 mins after I did) came up from behind, said hi, and shamelessly motored on by.

The rest of the bike was rather uneventful. I was cautious as there was water on the road. I saw Mark again at the turnaround. He looked visibly confused when I hollered hello to him. :) I had never 'raced' 32km bike before, and we hadn't ridden the entire course the day before, so I kept some energy in mind knowing I might have to dig for it near the end. Here is how NOT to ride a tri bike hehe.. :


Photo courtesy of Fotojack.com

I made a huge mistake during this race. I did not hydrate enough! Silly me, I know these things. I skipped out on water during T1, and didn't reach for my water bottle during the ride. I had eaten a couple shot blocks during the first couple miles of the bike but that was it. As a result, near the end of the bike my calves were cramping. I still made it through with the fastest bike split in my age group - 1:10-something. I was less than impressed but it was good enough for #1 on the bike! At this point, I never knew it, but I was only 23 seconds back from the lead girl in my group!

My mentality through this race was 'survive'. Trail running in mud seemed like a bad idea for my ITBS and repaired ACL, not to mention the wet roads, new bike, etc. I told myself to go for the fastest bike split and then who cares about the second run? I should have! This is the wrong attitude which I will change next time!! I ran SLOW on the second run... walking up most of the 40 foot climb involved half way through. The result was 2nd place in my age group. The first place girl gained 2.5 minutes on me during run #2.



Finish time: 2:05:15
Mark did amazingly well with a time of 1:45!

We survived the crazy wet desert du!! yeah!!


This picture does not capture the amount of MUD on my legs, shoes, everywhere!! haha



All in all? Really fun race, great vacation, and I'm really motivated to race season! Next up is the B.A.A. 5km in April in Boston when I travel with Mark to watch him run the Boston Marathon!

Yesterday =

Swim w/ Mark:
150m swim
150m pull
200m kick

+ Drills (600m?)

+ 100m swim, 100m pull, 100m swim w/ fins, 100m kick
+ all of the above but 50's

Then I ran for 10 minutes on the track and did some weights:

Barbell squats: 2 x 20 @ 25/35 lbs
Leg press: 1 x 15 @ 135 lbs
Squats on bosu w/ medecine ball: 1 x 20 @ 3lbs
Deadlifts: 1 x 20 @ 30 lbs
Hip Abductions: 2 x 20 @ 70 lbs
Calf press: 2 x 20 @ 70 lbs (left only)
Hip Adductions: 2 x 20 @ 70 lbs
Lat pulldowns: 2 x 15 @ 40 lbs
Chets press: 1 x 20 @ 20 lbs
Push-ups: 1 x 20
Hanging knee raises: 1 x 20
Bicycle crunches: 1 x 40
Assisted pull-ups: 1 x 10 @ 70/90 lbs assisted

Finally got my interval workout in today :D

But not before a strange incident at the gym (Nubody's). By way of background, I do have a student membership to my University gym (included in my tuition) but I stubbornly refuse to pay the $150 extra a year necessary to access the treadmills (what a joke!). There is an indoor running track at school but it has an odd measurement (265m inside lane or something like that) so not the best for doing intervals if you're like me and cannot workout and do math at the same time!!

Long story short, when I need to do intervals and the weather is not on my I have been getting a day pass at Nubody's. A full blown membership would not be worth it to me since I use the weights at the University gym and swim, bike, run at school/outside. Simple.

Normally getting a day pass is no biggie. I sign a waiver, pay 10 bucks and off I go. No questions asked. Today was different. Today after I signed the form, a personal trainer walked up to me and asked if Bria was here to see her. Thinking the counter clerk must have misunderstood what I meant by the simple words "day pass", I told the trainer that no, I was just interested in a day pass- not a tour, not a membership, not a plan- just a day pass.

And yet, this woman wants me to "sit down" with her. Y'okay lady, whatever. THEN she asks me a hundred questions about WHY I don't have a gym membership (her questions were to the tune of I do not have one since I do not exercise as much as I should). After rhyming off a bunch of reasons ("I'm running outside v. treadmill this winter but uh, did ya see the ice out there today?!"; "My bf and I have indoor cycling trainers"; "I use the weights at Dal") she was still puzzled as to WHY I did not want a full membership. I told her I don't go to Nubody's enough to make it worth my $40 a month. She was still convinced at this point that I am not committed to fitness. After more explaining, and trying to defend my fitness know-how (in hindsight maybe I should have given her this blog URL) she says to me: "Oh, so you just want a free workout then?". Ummm wha? See the $10 in my hand? I am not trying to swindle anything out of you, I just want to use that treadmill! Right there! Behind you! The one that's sooo close and yet soo far. [okay I didn't say that but those were my thoughts]

Anyways. She explains that it is "open house week" at Nubody's so any Joe Blow off the street can come in and get a free day pass and with that comes some membership banter I guess. She asks what my "next competition" is and I tell her a duathlon in Phoenix next weekend. I train 10 hours a week while going to law school full time so bite me. She finally gives me the nod and is swayed that I "know what I'm doing" (most people she says, come in once, don't know what to do and never come back).

Well lady, I am not most people. Thanks for the 40 minute treadmill run, hot shower, and free pass. Don't be so quick to judge next time.

A little "in between classes" swimming action at the pool this afternoon:

3X:
200m swim
200m pull
200m kick w/ fins

+

100m catch up
100m single arm
200m pull
200m kick w/ fins

Ahhhh, recovery week.

Yesterday was a snow day here in Halifax. The snow gods dropped 30 centimeters of the white stuff on us! Yesterday was also supposed to be an interval run workout for me. The University was closed so there was no possibility of swimming instead sooo yesterday became a complete day off.

This morning I trotted out of my apartment building full of excess energy to a University track, dodging patches of ice and slush, with some (overly optimistic) glimpse of hope that maybe- just maybe- a saint would have shoveled off the outdoor track. Ha. Wishful thinking Bria! So back home I went. The result was a 30 minute 5km jog, hopefully some swimming this afternoon, and intervals tomorrow. Fingers crossed.

Swim

I just made this workout up as I went. In dire need of some guidance and structure w/ my swim workouts!

Warm-up =
2X:
200m swim
200m pull
200m kick (w/ fins)

Main set =
6 X 100m w/ 15 seconds rest
200m kick
100m catch up drill
100m single arm drill

Cool-down =
200m swim
100m kick

Total = 2500m/60 mins

Then it was off to the weight room for some strength training. I was feeling good so I upped the weight from what I had been lifting the past 6 weeks or so. I will be a hulk soon. :)

Leg Press: 3 x 15 @ 130/130/150 lbs
Cable Row: 3 x 15 @ 30/40/50 lbs
Lat Pull Downs: 3 x 15 @ 50 lbs
Single Leg Squats on Bosu(left leg only): 1 x 20 @ 30 lbs
Barbell Squats: 2 x 20 @ 40/30 lbs
Deadlifts: 1 x 20 @ 30 lbs
Hip Abductions: 3 x 20 @ 70/80/80 lbs
Hip Adductions: 1 x 20 @ 70(?) lbs [Dalplex's circa 1970 weight sets are not all marked]
Hyperextensions on ball: 2 x 20
Hanging Knee Raises: 2 x 20
DB Chest Press: 3 x 15 @ 30 lbs

30 minutes Spinervals Time Saver technique workout.

Today's run: [was supposed to include 8k @ 5:15 but I broke that up over 13k]

1 | 5:56
2 | 6:03
3 | 6:01
4 | 6:00
5 | 5:59
6 | 5:15
7 | 5:17
8 | 5:12
9 | 5:11
10| 6:33
11| 6:17
12| 5:14
13| 5:14
14| 6:16
15| 6:20
16| 6:13
17| 5:07
18| 5:12
18.0km | 1:43:23 | 5:45min/km

That was my longest run since last fall and it just about killed me, as you can see from my "recovery" kilometer times!

Yesterday was a rest day, but Friday's run looked like this:

1 | 5:48
2 | 5:47
3 | 5:42
4 | 5:43
5 | 5:18
6 | 5:45
7 | 4:59
8 | 5:15
8.0km | 44:16 | 5:32min/km

It was supposed to be 8k @ 6:04 w/ strides. I needed to run off my steam though. It did the trick!

Happy Valentine's Day Everyone!!

Swim day :)

45 minutes, which was 3X:

200m swim (4 min each)
200m pull
200m kick

And a few weights:

Leg Press: 3 x 15 @ 130/130/150 lbs
Hip Abductions: 3 x 20 @ 70 lbs
Calf press: 3 x 15 @ 70 lbs (left only)

And some stretching.

Ahhh great day for a run! -5 Celsisus, no wind, and SUNSHINE! The rest of the week looks equally promising.

Unfortunately my Garmin did not cooperate during today's 14km run so all I know is it took me 86 minutes including stops at traffic lights. I ran at an easy pace and I think it works out to be just about 6:05min/km- right on track.

I love running through point pleasant park!! Every time I run through it I can't help but notice how many different and unique breeds of dogs people have around here. Many of them purebreds, some wearing their winter coats, some chasing squirrels, some chasing ME. I wonder how strange people think I am when I say hello to their animal without necessarily saying good morning to them? :)

45 minutes Spinervals - sprinting machine

Swim:

20 x 100m (mostly w/ pull buoy) - 47 min

+ 200m kick

Weights:
Leg press: 2 x 15 @ 130 lbs
Single leg DB squat: 1 x 15 @ 30 lbs
Hip abductions: 2 x 15 @ 70/90 lbs
Calf press: 2 x 15 @ 70 lbs (left only)
Hanging knee raises: 1 x 20
Lat pull downs: 2 x 15 @ 40 lbs
Seated rows: 2 x 15 @ 30 lbs
Chest press: 2 x 15 @ 30/20 lbs

This weekend kicked my butt! My legs were tired for today's long run which is reflected in the extra 3 minutes it took me as compared to last week. A group of cyclists passed me on my run - the weather was actually nice enough for an outdoor ride today. Things are looking up.

That wraps up another week!

Totals:
Swim - 2 hours
Bike - 3.5 hours
Run - 3.8 hours
Strength - 1 hours

16.0km @ 6:02min/km; 1040 kcals; AHR 166, MHR 183

2 hour ride on the trainer

Spinervals 31.0 Endurance Booster (1:45) + 15 mins easy spinning

942 kcals (50% from fat! in the right zone)
MHR 161 (82% max), AHR 138 (70% max)

Brrr! This must have been the coldest run of the year. -13 celsius but felt like -23 with the wind chill. Hopefully the worst part of winter is over and temperatures will start creeping up again.

10km w/ 5km tempo @ 5:01min/km
Max Heart Rate = 184
Avg Heart Rate = 169



Also did 30 minutes of Spinervals w/ Mark this a.m. (Time Saver Tempo) - MHR 160, AHR 132

Swimming..

Warm-up:
200m swim
200m pull
200m kick (fins)

Drills:
3 x 50m one arm breathing/kicking drill (fins)
3 x 50m one arm side swimming/breathing drill (fins)

Main set:
6 x 100m @ 2:00 or less w/ 30 sec rest
~100m kick recovery w/ fins~
2 x 200m @ 4:00 (1st), 4:15 (2nd)

Cool-down:
200m kick (fins)

Then I had the bright idea of going to the Dal weight room at 4pm. Every varsity team player had the same idea. I managed this much and then bailed:

Leg press: 3 x 20 @ 90/110/130 lbs
Squats on bosu: 1 x 20 @ 40 lbs
Cable row: 3 x 15 @ 30/40/40 lbs
Lat pull downs: 1 x 15 @ 40 lbs
Hip Abductions: 1 x 20 @ 70 lbs
Stability ball crunches: 1 x 20

Lesson learned!

60 minute swim with Tracy and Sam which was great!

600m w/u (200 swim, 200 pull, 200 kick)
and then: 16 x 50m @ 1:10 but gradually slowing down to 1:20 (incl. rest) haha
+ 8 x 50m @ 1:15
200m kick c/d

30 minutes strength:
Barbell squats: 3 x 20 @ 25/35/45 lbs
Bosu DB squats: 3
Single leg squats (left leg only): 1 x 20 @ 40 lbs
Cable row: 3 x 15 @ 45 lbs
Lat pull downs: 3 x 15 @ 45 lbs
Calf press (left leg only): 3 x 20 @ 70 lbs
Hip abductions: 3 x 15/15/20 @ 90/90/70 lbs

A recovery ride on the trainer this morning - legs are feeling good after yesterday's 16km :)

60 min Spinervals Ultra Core Conditioning

Inertia.

Grade 10 science class. The pendulum. That's what I thought about on my run today. Newton's law that "a body in motion stays in motion until met by an opposing force" (or something like that- Grade 10 wasn't yesterday).

I let inertia run its course today (pun intended) by speeding up on decents and accepting the resistence of inclines. The run ended up faster than my usual 6:04 pace partly due to my fun with inertia but also because it was freeeezing! My eyeballs and the corners of my mouth were actually freezing (temperature was feels like -20 Celsius). I felt good so I ran the last couple of kilometers as fast as I felt like going.



Totals this week:

Running: 3 X totalling ~40km (24 miles) [4 hours]
Biking: 3 X totalling 3 hours
Swimming: 2 X totalling 2 hours
Strength: 1 X totalling 1 hour

70 minutes bike (Spinervals Aerobic Endurance Booster)

Yesterday, January 29th = 60 minutes running (15 of which were a failed attempt to run outside in 50km/hr winds on fresh snow. There were some profanities yelled and the run was to be continued... I finished it later yesterday afternoon on the very warm and flat [but very boring] Dalhousie indoor track)

70 minutes bike (the first 15-20 mins of Hillacious + Spinervals "Autumn Country Ride")

+ approximately 40 mins walking from my apt to gym and back

Today:

Swim...

4X:
150m swim
150m pull buoy
200m kick

+300m swim = 2300m/60 minutes

40 minutes Weights...
Barbell squats: 3 x 20 @ 25/35/45 lbs
Squats on bosu: 1 x 20 @ 30 lbs
Single leg squats: 1 x 20/leg @ 20 lbs
Leg press: 1 x 20 @ 90 lbs
Chest press: 3 x 20 @ 20 lbs
Lat pull downs: 3 x 15/20/20 @ 45 lbs
Hyperextensions: 2 x 20
Bicycle crunches: 1 x 40
Situps: 1 x 20
Hanging knee raises: 1 x 20
Calf press: 1 x 20 @ 70 lbs + 1 x 20 @ 70 lbs (left leg only) and 1 x 20 heel raises w/ DBs left only 40 lbs
Hip abductors: 1 x 20 @ 70 lbs

Yesterday: Off!

Today:

14km @ 6:00min/km

Loving the above freezing temps and sunshine!! :)

Yesterday:

6.5 miles treadmill (w/ 30 min tempo @ 7.0mph/1% grade)

Today:

30 mins Spinervals Time Save Tempo Workout
60 mins swim = 4 X:

150m swim
150m pull
200m kick (2000m total)

60 minutes bike (incl. 20 min TT)

Winter running has been nice so far but I will be happy when I'm no longer running on packed snow! Not good for the IT band syndrome. :)

30 minutes w/u on the bike (Spinervals Time Saver Threshold Workout)

+

11km @ 6:04min/km

Yesterday...

60 minutes strength (Jillian Michaels' "No More Trouble Zones")

+

50 minutes in the pool (~1700m, mostly drills, w/Mark)

Yesterday: 10k w/ 10 x 100m strides

Today: swimmin'

4X:
100m swim
200m pull
100m kick
100m one arm drill

+ 2 x 100m

Total = 60 min (~2200m)

10 mins bike w/u

50 mins strength:

Barbell squats: 3 x 20 @ 25/35/40 lbs
Single leg DB squats: 1 x 20 @ 20 lbs
Leg press: 2 x 20 @ 90 lbs
Lat pull downs: 3 x 20 @ 45 lbs
Seated rows: 3 x 20 @ 20 lbs
Hanging knee raises: 1 x 20
Calf press: 2 x 20 @ 90 lbs (2 x 20 @ 50 lbs left leg only)
Chest press: 3 x 20 @ 20 lbs
Bicycles: 1 x 40
Hip Abductors: 2 x 20 @ 70/80 lbs

14k Medium Long Run w/ 6k @ 5:14

60 mins Spinervals Hillacious w/ Mark

This swim was exactly what I needed today. :)

4X: [60 min total/2100m]

100m swim
200m pull
100m kick
100m one arm drill

+ 100m at the end practicing flip turns. Oy.

At the pool today was 4 X:

100m swim
100m pull
200m kick w/ fins
100m single arm drills w/ fins

+100m swim at the end.

Total: 2100m (~60 mins)

Then 30 mins weights:

Circuit 1
DB squats: 1 x 20 @ 20 lbs
Lat pull downs: 1 x 15 @ 30 lbs
Squats on bosu: 1 x 20 (no weights)
Calf press: 1 x 20 @ 50 lbs (left leg only), 1 x 20 @ 90 lbs (both legs)
Seated row: 1 x 20 @ 20 lbs
Chest press: 1 x 20 @ 20 lbs
Hanging knee raises: 1 x 20
Hyperextensions: 1 x 20

Circuit 2
Barbell squats: 1 x 20 @ 25 lbs
Lat pull downs: 1 x 15 @ 30 lbs
Squats on bosu: 1 x 20 (no weights)
Calf press: 1 x 20 @ 50 lbs (left leg only), 1 x 20 @ 90 lbs (both legs)
Heel raise: 1 x 20 @ 50 lbs (left leg only)
Seated row: 1 x 20 @ 20 lbs
Chest press: 1 x 20 @ 20 lbs
Stability ball reverse crunch: 1 x 20
Hyperextensions: 1 x 20

Strength day.

15 minutes warm up on spin bike

60 mins weights =

Circuit 1
Squats on bosu: 1 x 20 @ 20 lbs
Lat pull down: 1 x 20 @ 30 lbs
Single leg squats on bosu: 1 x 20/leg @ 20 lbs
Chest press: 1 x 20 @ 20 lbs
Overhead press: 1 x 20 @ 30 lbs
Hip Abduction Machine: 1 x 20 @ 80 lbs
Hyperextensions: 1 x 20
Bicycles: 1 x 20/side

Circuit 2
Single leg squats on bosu: 1 x 20 @ lbs
Lat pull down: 1 x 20 @ 30 lbs
DB Squats: 1 x 20 @ 20 lbs
Chest Press: 1 x 20 @ 20 lbs
Stability ball passes: 1 x 15
Hyperextensions: 1 x 20
Calf Press: 1 x 20 @ 110 lbs

Circuit 3
Step-ups: 1 x 20/side @ 20 lbs
Lat pull downs: 1 x 20 @ 30 lbs
DB Squats: 1 x 20 @ 20 lbs
Seated row: 1 x 20 @ 30 lbs
Hanging knee raises: 1 x 20
Hyperextensions: 1 x 20
Heel raise (left leg only): 1 x 20 @ 40 lbs
Calf press: 1 x 20 @ 110 kbs + extra set left leg only 20 @ 50 lbs
Hip Abductions: 1 x 20 @ 70 lbs

+stretching!

Yesterday:

15 minute swim (~550m) w/ Mark cut short by a swim meet

90 easy spin on the trainer (Spinervals Lake Placid Course)

60 mins run (~9.5 km)

60 mins bike (Spinervals Big Gear Strength)
60 mins swim

Yesterday: 30 minutes sprints on trainer + ~1500m swim w/ Mark
Today: 30 min run (~5.5km) + 30 mins weights

Today's strength w/o...

Circuit 1
DB Squats: 1 x 20 @ 20 lbs
Lat pulldowns: 1 x 20 @ 45 lbs
Seated row: 1 x 20 @ 30 lbs
Leg Press: 1 x 20 @ 90 lbs
Hip Abductions: 1 x 20
Push-ups: 1 x 20
Bicyles: 1 x 20 (per side)
Hyperextensions on ball: 1 x 20

Circuit 2
DB Single Leg Squats: 1 x 20/leg @ 20 lbs
Lat pulldowns: 1 x 20 @ 45 lbs
Seated row: 1 x 20 @ 30 lbs
DB Single Leg Squats: 1 x 20 @ 90 lbs
Calf Press: 1 x 20 @ 30 lbs
Push-ups: 1 x 20
Bicyles: 1 x 20 (per side)
Hyperextensions on ball: 1 x 20

15 minutes w/u on the trainer + 8km run w/ 8 x 100m strides

Tuessday: off
Wednesday: off
Thursday, Dec 31: 5.5km run
Friday, January 1: 90 min bike (Spinervals Have Mercy)
Saturday, January 2: 70 min bike (Spinervals Aero Base Builder)

Sunday, January 3rd:

15 minutes w/u on bike (AHR 153, MHR 165)
55 minutes strength [3 circuits of 8 exercises w/ 20 reps]
25 minute c/d on elliptical (AHR 141, MHR 150)