Got all workouts done this week and feel really good. The highlight was the swim last friday. It was a short swim (about 20 min) but I kept a nice even pace the whole time with just a couple little breaks. After watching some of the tour de swiss bike race I was inspired to ride a bunch this weekend. I did 20mi on Sat the 30mi on Sun. Legs are feeling good and strong.
The pool schedule changes next week and the lap swim times are shorter so it might be open water..
Tuesday, June 21, 2011
Tuesday, June 14, 2011
Start of week four
Sunday ran 5.7 mi in 56 min. Nice easy run. Was feeling a little worn out from last week but just took it easy and got through it. This week is a recovery week so the mileage goes down. I've got to try hard to pull it back and not do too much.
Monday's swim 25min felt good. I am starting to feel good in the water. The hand entry is getting cleaner. I have tried a few differant styles of entry and the one that feels the best for me is going in thumb first with the palm facing the wall then rotating the hand into the pull. I have also been working on rotating my hips in the water. I really have to tell myself to rotate over or my body stays flat in the water. It is coming more natural.
I have also started breaking up my laps with differant strokes to be able to change mid water and catch my breath. I will do the crawl down and then doggie paddle/frog swim for half lap into crawl.
Monday's swim 25min felt good. I am starting to feel good in the water. The hand entry is getting cleaner. I have tried a few differant styles of entry and the one that feels the best for me is going in thumb first with the palm facing the wall then rotating the hand into the pull. I have also been working on rotating my hips in the water. I really have to tell myself to rotate over or my body stays flat in the water. It is coming more natural.
I have also started breaking up my laps with differant strokes to be able to change mid water and catch my breath. I will do the crawl down and then doggie paddle/frog swim for half lap into crawl.
Week Three
This week's weather was all over the place. 90 and humid one day and 50s the next. Its hard to plan you training when you have no idea what to expect from the weather. I had to miss one run this week due to the extreme heat. Here is the break down for the week:
Sunday had a 10 mile run in 1hr 36min.
Monday 36 min swim and 16 mile bike
Tue day off
Wed 27 min swim
Thur 24 mile bike. Really windy avg 17mph
Fri 36 min swim
Sat 6 mi run with run group easy.
Sunday had a 10 mile run in 1hr 36min.
Monday 36 min swim and 16 mile bike
Tue day off
Wed 27 min swim
Thur 24 mile bike. Really windy avg 17mph
Fri 36 min swim
Sat 6 mi run with run group easy.
Sunday, June 5, 2011
Week Two
Now they're cruising by...Good week overall. Wanted to get one more swim in then I did, but I just have to stay consistent and get at least two in each week.
Monday I worked a half day then decided to get a long bike ride in. I rode up to the North Branch Trail in the forest preserve north of Chicago and rode up until the trail was flooded out. Ended up doing 37 miles
in 2hr and 22 min. Average speed of 15mph. Had the wind at my back on the way up and in my face the way back. It felt ok because it was really hot, about 90. My legs felt good after but I was a little worn out from the sun.
Tuesday got a swim in about 30min easy pace. Wednesday took the day off. Thursday did a 5 mile run 47min HRZ 2 and a 25 min easy swim. Friday did some weights and core exercise.
Saturday was a 5.5 mi run HRZ 1 with the group. Really hot and sweaty run. I may have to start the group runs earlier to beat the heat.
Today finished up the week with a 10 mi run in 1:36 avg pace 9:31. Started slow and steady and was feeling a little stiff this morning but it was so nice and cool that I kept pushing through. Really hit my stride at miles 6-7 and pushed the pace for a while then brought it back down for the last couple.
Looking forward to next week...maybe I'll hit the open water.
Monday I worked a half day then decided to get a long bike ride in. I rode up to the North Branch Trail in the forest preserve north of Chicago and rode up until the trail was flooded out. Ended up doing 37 miles
in 2hr and 22 min. Average speed of 15mph. Had the wind at my back on the way up and in my face the way back. It felt ok because it was really hot, about 90. My legs felt good after but I was a little worn out from the sun.
Tuesday got a swim in about 30min easy pace. Wednesday took the day off. Thursday did a 5 mile run 47min HRZ 2 and a 25 min easy swim. Friday did some weights and core exercise.
Saturday was a 5.5 mi run HRZ 1 with the group. Really hot and sweaty run. I may have to start the group runs earlier to beat the heat.
Today finished up the week with a 10 mi run in 1:36 avg pace 9:31. Started slow and steady and was feeling a little stiff this morning but it was so nice and cool that I kept pushing through. Really hit my stride at miles 6-7 and pushed the pace for a while then brought it back down for the last couple.
Looking forward to next week...maybe I'll hit the open water.
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