Weekly Training Log – 05/01/2011

This was a recovery week and it’s safe to say that I didn’t go above and beyond what the plan suggested.  We were travelling up in Boston for the week to look for apartments and I then I was in Cincinnati on Thursday which meant my training schedule was completely off.  But I was able to get at least one workout in a day, so I can’t really complain too much…  I definitely didn’t lose ground.

Monday – Day Off.

Tuesday – I rode for an hour on a stationary bike and then ran for 15 minutes on the treadmill.  Nothing more to say than that. It was ridiculously hot and my clothes were disgusting – it was an unventilated basement workout room.

Wednesday – Ran around the esplanade in Boston for 8 miles in the morning and it was so nice.  I just focused on running and didn’t do any speed workout or anything. 

Thursday – Another hour on a stationary bike (this time in Cincinnati). Boring. Sweaty.

Friday – Finally back home!  Friday morning I got in the pool for the first time that week (not good!) and did 2,200m.    In the afternoon, I ran 45 minutesin Umstead – it was an awful, painful run.  I don’t think I ever have a good run in the evening; probably because I have been sitting all day at work and my legs are ridiculously tight. 

Saturday – Long brick workout day. We went 2:30 (50 miles) on the bike a followed by an 8-mile run.  The bike was awesome.  I actually felt like I was able to keep up with Ryan… he still beat me, but there were plenty of sections where I was able to properly draft.  Towards the end of the ride, there are 4 large hills that we climb and for 2 of them, I destroyed Ryan.  I mean, really destroyed him.  I drafted him up to the point where the hill started and then I jumped off the saddle and pumped as hard as humanly possible. I got to the top, pushed for about a hundred yards and the jumped off the saddle again for the next hill.  By the time I got to the top, I was about a minute ahead of Ryan and promptly filled my mouth with vomit… then spit it out.  I red-lined it, but damnit it was worth it.

Sunday – We ran 10 miles of single track through Umstead.  These were some new trails for me, most of which were covered in pine needles, which made the run very soft and easy.  Still lots of sections where we were dealing with big rocks and roots, but overall not a very technical run which was nice.  In the afternoon, Mary Lynn and I went to Sandling Beach at Falls Lake about 20 minutes from our house.  We spent some time playing paddle ball and soaking in the southern culture… including large women in all-to-small Conferderate flag bikinis. One woman in particular decided to avoid tan lines on her back and removed her top.  Unfortunately, she forgot not to look up – Mary Lynn and I got an eyeful of sagging nip.  Not good.  So I promptly got in the very very cold water and swam a mile.

Next week is a tough week and potentially a trip out to the mountains for a long ride.  We’ll see!

Tags: 10 miles, 15 minutes, all-to-small conferderate flag, apartments, basement, big rocks, Bike Run Strength, boring, Boston, brick, cincinnati, clothes, cold water, Cycling, damnit, disgusting, esplanade, Falls Lake, Friday morning, good run, Hospitality Recreation, hrs .5 hr, large hills, large women, legs, Long brick workout, long ride, Mary Lynn, Mile, Mile run world record progression, minutesin umstead, new trails, paddle ball, painful, Physical exercise, pine needles, pool, room, Ryan, safe, Sandling, Sandling Beach, single track, southern culture, speed workout, spit, sport, Stationary bicycle, stationary bike, swam, sweaty, swim bike run, tan lines, technical run, Time 1.5 hrs, training log, training schedule, treadmill, trip, unventilated basement workout, vomit, Weekly Training Log, workout, workout room
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Weekly Training Log – 02/20/2011

Week #6 was a “recovery” week, but with travel from Wednesday to Friday, there wasn’t a whole lot of recovery for me.  The week started with a typically tough workout session with Olivier – my legs were fried.  Tuesday was another long swim with the group – we ended up doing more than 3,000 and half of it was with the kick board.  I realize I need more kick strength, but wow… almost a mile of kicking blows.  Tuesday night brought some new Spinerval DVDs that I gave a shot – made for a tough bike workout, but it was only 45 minutes which was shorter than I needed.  Wednesday morning was 6 miles of running with 8 hill sprints in the middle; followed up with my trip out to Cincinnati in the afternoon.  Wednesday night was a great dinner with some of my co-workers, so no workout for me… but it was a late night of eating and preparing for meetings.  Up early on Thursday morning to do a brutally boring (and sweaty) ride on the stationary bike in my hotel’s gym.  Thursday night was actually a really good time-trial swim. I did a mile in 30 minutes which is pretty good for me.  Friday morning was a great 6-mile run along the river in Cincinnati (sad, I have no clue what the river is?!) – but it is kind of like the Esplanade in Boston.

My long weekend workouts were both good and bad.  Saturday was a relatively short brick workout with Ryan. We did 40 miles on the bike followed up with a 4-mile run.  The bike was AWFUL.  Actually, it wasn’t that bad, but Ryan absolutely humiliated me (he’s getting me back for killing him in the swim and run… ).  But my gosh – it was like I wasn’t even moving.  So I clearly have identified the area for improvement… looks like no more cutting workouts short – I will be doing the full bike workouts (and then some) from here on out.

Sunday’s run was good. We did just over 8 miles on the single-track trails in Umstead.  We averaged about 8-minute miles which is actually really fast when you consider the rough terrain and the steep hills.  Olivier kicked my butt which I would expect… but I kicked Ryan and Michael’s which is damn fun.

This upcoming week is back to preparing for a longer weekend.  I will be doing a 3.5 hour ride on Saturday and then a 1.5 hour run on Sunday.  Good times. I am supposed to travel on Thursday which will complicate things a bit, but it’s a day trip so I think I can fit all the workouts in.

Tags: 30 minutes, 4-mile run, 45 minutes, 8-minute miles, 90 miles, Bike Run Strength, boring, Boston, cincinnati, clue, co workers, cutting workouts, damn, esplanade, Friday morning, good time, good time-trial swim, good times, gosh, great dinner, hotel, hr 11.75 hrs, humiliated, kick board, kicking, late night, long swim, long weekend workouts, longer weekend, Michaels, Mile, miles weekly training, new spinerval dvds, Physical exercise, pretty good, rough terrain, Ryan, short brick workout, single-track trails, spinerval, Sports, stationary bike, steep hills, sweaty, swim bike run, Thursday morning, Thursday night, time trial, Total Time, tough bike workout, tough workout session, triathlon, trip, Tuesday night, umstead, Wednesday morning, Wednesday night, Weekly Training Log, whole lot, workout, workouts
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