Planned is in Green. Actual is in Red.
7/2/2007 Monday
Day Off
Actual was 60 Minute Bike -- this week is going to be all screwy because of the 4th of July and my attempts to make up a long bike I missed this past weekend.
7/3/2007 Tuesday
Swim 1:00
200 s, 100 k, 100 p 2x 100 kick @ 2:50 50 swim @ 1:05 (Last 25 of kick and swim are sprint) 5x300 @ 6:00 #1= 25 sprint/75 smooth #2= 50 sprint/50smooth #3= 100 sprint/100 smooth #4= 50 smooth/50 swim w/over kicking #5= 25 smooth/75 swim w/over kicking 2x100 as: #1= pull rb every 5-7 strokes @2:05 #2= kick @ 2:50 100 ez 2500
Actual Swim was 35 minutes straight with some drills. Forgot my workout book at home and didn't want to think up anything clever to swim.
Bike 1:00
AEROBIC SPIN DO 5 MINS STANDING ON THE FLATS -- did this on Monday
Actual was a 40 minute run, did the bike yesterday.
7/4/2007 Wednesday
Run 0:40
AEROBIC WITH 4X4 MINS AT LT PACE WITH 2 MINS EZ BTW -- already did this on Tuesday.
Brick 3:00
Today was a make up from a long brick that I didn't do last weekend
30 minute swim, 2 hour ride, 30 minute run. Done and over with. The swim felt great -- it pays off to swim almost everyday. Now if only I could have time to do that with my biking and running I'd be in great shape. The bike was fine, although I got tired of it after only about 90 minutes. The last 45 were all on a trail, so that might explain something. While I don't enjoy climbing hills, at least it offers a change of position. The run was awful -- I had no energy for this at all and could never get rid of the "my legs feel like concrete" feeling. Then I was tired the rest of the day. Oh, well. We all have off days. Except for the swim, this felt like an "off" day.
7/5/2007 Thursday
Bike 1:15
AEROBIC WITH 6X2 MINS AT LT EFFORT WITH 2 MIN EZ BTW -- planning to do this tomorrow. Thursdays are too busy.
Swim 0:45 as 200 warm / 100 kick / 100 IM / 100 pull / 8x25 (odds nf, evens free) / 200 -- 25 drill, 25 swim / 500 at 10:25) / 150 cool -- total 1550 yards -- this was suprising a fun workout. Can I hear myself saying that I like to swim????
Run 0:30
AEROBIC BEFORE BIKE -- one of the few this week that I actually did as scheduled! Felt pretty tired -- couldn't find a groove at all. No knee pain, just couldn't get into the run today.
7/6/2007 Friday
Swim 0:45
OPEN WATER WITH GROUP- DO STARTS 3-4 TIMES- ENTER AND GO HARD FOR 200 YARDS THEN SWIM BACK EZ REPEAT
7/7/2007 Saturday
Run 1:20 80-90 MINS AEROBIC -- ugh. This was really hard. Really really really hard. I walked way too much. It was so hot and humid and I was so very tired. I need to work on staying positive when I feel so awful.
Bike 3:00
AEROBIC WITH 4X10 MINS AT HALF IM PACE WITH 5 MINS EZ BTW -- doing on Sunday
Run 0:15
TRANSITION RUN HARD EFFORT- 5 K RACE PACE FOR LAST 10 MINS
7/8/2007 Sunday
Run 1:20
80-90 MINS AEROBIC -- did yesterday
Bike 3:00 AEROBIC WITH 4X10 MINS AT HALF IM PACE WITH 5 MINS EZ BTW -- done and this felt really good -- even with the head wind for 20 miles. Did the Apple Du course and the River Road.
Run 0:15 TRANSITION RUN HARD EFFORT- 5 K RACE PACE FOR LAST 10 MINS -- felt great on this.
TRY AND GET AN EZ 30 MIN OPEN WATER SWIM IN SOMETIME DURING WEEKEND -- didn't get to this.
Bike 0:45
AEROBIC TRAINER RIDE SMALL RING ONLY -- will do on Monday
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