Run: Ran 4 miles. Avg HR 164. 40 minutes... Legs still sore from the weekends long run...
Did not swim. Sick kid. Glad I go the run in!
Thursday, February 17, 2011
Wednesday, February 16, 2011
Tuesday 2/15/10 Bike
Completed trainer ride. 60 minutes. No HR as my HR monitor is broken....
Legs feeling much better. This session really loosened them up.
Also did upper body weight training..
Legs feeling much better. This session really loosened them up.
Also did upper body weight training..
Monday, February 14, 2011
Sunday 2/13/11 RUN
Plan was for an 80 min run. I decided to kick it up a knotch and do the 10 mile BWI loop. Legs were super sore and tired from Friday's weights and Satturday's ride but gotta learn to run on tire legs anyway right!!
VERY SLOW run even though my avg HR was 166 for the entire run. Took 2 hours to run that 10 miles. Had to stop a few times and walk, not because of fatigue but pain in my left knee. I think I still need my brace for those longer distance runs will wear it from here on out. Better to be safe than sorry.
Run felt good though. It was greate to finally get that distance in. Havent done that in a very long time (since summer).
Iced my knee in the evening and did some stretching. Gonna be sore! This is also my longest run with the new technique...My calves will be on fire for a few days!!!
VERY SLOW run even though my avg HR was 166 for the entire run. Took 2 hours to run that 10 miles. Had to stop a few times and walk, not because of fatigue but pain in my left knee. I think I still need my brace for those longer distance runs will wear it from here on out. Better to be safe than sorry.
Run felt good though. It was greate to finally get that distance in. Havent done that in a very long time (since summer).
Iced my knee in the evening and did some stretching. Gonna be sore! This is also my longest run with the new technique...My calves will be on fire for a few days!!!
Saturday 2/12/11 Bike
2 Hour Bike.
Did not get avg HR. Forgot to put on HR monitor. Good ride. Rode part of the Half Full course.
30 Miles 2 Hrs. Was slow going due to the intense wind. I need to get out more. Road is def. different then riding on the trainer.
Legs were sore in the AM due to yesterdays weight training. Felt good for first part of ride but faded toward the end. Was awesome to ride outside again. I have recently changed my rear cassed from a 12-27 to a 11-23 so the hills were MUCH more difficult. It will make me a much stronger rider though.
Did not get avg HR. Forgot to put on HR monitor. Good ride. Rode part of the Half Full course.
30 Miles 2 Hrs. Was slow going due to the intense wind. I need to get out more. Road is def. different then riding on the trainer.
Legs were sore in the AM due to yesterdays weight training. Felt good for first part of ride but faded toward the end. Was awesome to ride outside again. I have recently changed my rear cassed from a 12-27 to a 11-23 so the hills were MUCH more difficult. It will make me a much stronger rider though.
Friday 2/11/11 Weights/Swim
Weights:
Great leg workout.
Leg Press 1 x 20; 4 x 7
Single Leg Press 3 x 7
Leg Curl: 4 x 7
Core work and stretching.
Did not swim.
Great leg workout.
Leg Press 1 x 20; 4 x 7
Single Leg Press 3 x 7
Leg Curl: 4 x 7
Core work and stretching.
Did not swim.
Friday, February 11, 2011
Thursday 2/10/11 BIKE/RUN
Very tired today. Did not get a good night sleep last night.
Rode on trainer for 49 minutes. Started feeling bad with some pain in left knee.
Cut workout short.
Average HR 129.
Did not do transistion run since my knee was hurting and i was exhausted.
Rode on trainer for 49 minutes. Started feeling bad with some pain in left knee.
Cut workout short.
Average HR 129.
Did not do transistion run since my knee was hurting and i was exhausted.
Wednesday 2/9/11 SWIM/RUN
SWIM: Forgot to print out workout from swimplan. Swam at steady pace for 30 minutes.
Run: Ran in zone 2-3 for 30 min. Average HR 148.
Feel good. Legs a little beat.
Run: Ran in zone 2-3 for 30 min. Average HR 148.
Feel good. Legs a little beat.
Wednesday, February 9, 2011
Tuesday 2/8/11 Weights/Bike
Weights: Did upper body weight training cicuit.
Supersets of dumbbell press for chest and latera raises (front/side/back) for shoulders.
Supersets of lat pulldowns for back and triceps extensions for arms
Finished with sets of preacher curls for arms. Als threw in some resistance band work that mimics the pull in swimming for back.
Bike: Trainer ride.
Rode on trainer for 60 min. Followed perscribed workout. Average HR was 139 BPM. Noticed that I was able to increase the resistance and candence while still maintaining my HR in zone 2. Hopefully this is a sign that i am getting more fit. The legs were tired but felt good, even on the intervals in my hardest gear.
Supersets of dumbbell press for chest and latera raises (front/side/back) for shoulders.
Supersets of lat pulldowns for back and triceps extensions for arms
Finished with sets of preacher curls for arms. Als threw in some resistance band work that mimics the pull in swimming for back.
Bike: Trainer ride.
Rode on trainer for 60 min. Followed perscribed workout. Average HR was 139 BPM. Noticed that I was able to increase the resistance and candence while still maintaining my HR in zone 2. Hopefully this is a sign that i am getting more fit. The legs were tired but felt good, even on the intervals in my hardest gear.
Monday, February 7, 2011
Sunday 2/6/11 RUN
Legs very sore and tired from lifting Friday and Saturdays training ride. Still managed a decent run. AVG HR was 149. Pace was very slow. Still trying to perfect running at a low (Zone 1& 2 HR). It is getting easier...
Sunday, February 6, 2011
Saturday 2/5/2011 Trainer Ride
Trainer Ride: Weather sucked.
2 hours on trainer in zone 2. Average HR 138. High cadence on easy gear. Last 10 min of each hour were in a harder gear with HR of around 155-160.
Legs a little sore from the Friday workout since I haven't done legs in over a week. Not too bad though. I like the feeling.
2 hours on trainer in zone 2. Average HR 138. High cadence on easy gear. Last 10 min of each hour were in a harder gear with HR of around 155-160.
Legs a little sore from the Friday workout since I haven't done legs in over a week. Not too bad though. I like the feeling.
Friday 2/4/2011
Legs: Nice leg workout.
- Leg Press: 3 x 6
- Single Leg Press: 3 x 6
- Leg Curl: 3 x 6
- Calf Raises: 3 x 6
- Followed with core work and stretching.
Friday, February 4, 2011
Wednesday, February 2, 2011
Tuesday 2/1/11 Trainer Session/Weights
Weights: Upper body. Did at home upper body dumbbell workout. Felt good. Didn't over due it since I have not lifted in over a week.
Trainer Session: Followed specified trainer workout. Felt good. Legs were a little fatigued during the hard 2 minute temp intervals but recoverd quickly. Kept in specified HR zones. Time on bike: 83 min.
Good stretching following trainer ride
Bodyweight at 204 pounds. Ate well today. Feeling good!
Trainer Session: Followed specified trainer workout. Felt good. Legs were a little fatigued during the hard 2 minute temp intervals but recoverd quickly. Kept in specified HR zones. Time on bike: 83 min.
Good stretching following trainer ride
Bodyweight at 204 pounds. Ate well today. Feeling good!
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