Friday, February 02, 2007
and back to running
tuesday at lunch was a 1500m/28min swim. after a drills a finsished up with a 500m swim at 7:11.
wed was a leg weights workout and then a trip to dr z after work. dr z worked the left knee which seemed to help and he loosend up the hips/glutes. i wanted to love on the right shoulder but that will have to wait for the next visit.
thurs was a 2k/33min swim at lunch. after drills i did a mini benchmark swim of 4x200m @ 3min. a 3min 200m will keep me on pace for a 1hr IM swim so the workout means the faster i finish the 2oom under 3min the more break i get before starting the next 200m at the 3min mark. may laps times were 2:47, 2:47, 2:45 and 2:48. i didnt feel like i was over doing it but i was sweating in the water which was a wierd feeling. now i know why people have concerns about overheating in a wetsuit. next week i will extend the benchmark to 10x 200m @ 3min.
lastnight was my first biking in over a week. i did a 90min trainer ride with some 1 leg drills and a main set of 2x 20min steady w/ 10min RI. overall HR was 107 with a 118 avg on the 1st interval and 120 on the second. knees were i little tender on the bike (road bike that is - hope to ride the tri bike this weekend).
this morning was back to running at town lake. i did a 7mile/56 min run. i started with the 4mile loop with a time of 33:30 and hr of 130 (pace around 8:15ish). the second loop was 3miles at 22min and hr in the high 140s (monitor slipped down during the run and showed hr in 200s) and pace was 7:25ish. run felt good. some tenderness in both knees (knees were really sore going down hills) which was expected and my quads are sore now due to pushing 2nd lap. overall i am happy with the run and hope to follow it up with a transition run sunday.
wed was a leg weights workout and then a trip to dr z after work. dr z worked the left knee which seemed to help and he loosend up the hips/glutes. i wanted to love on the right shoulder but that will have to wait for the next visit.
thurs was a 2k/33min swim at lunch. after drills i did a mini benchmark swim of 4x200m @ 3min. a 3min 200m will keep me on pace for a 1hr IM swim so the workout means the faster i finish the 2oom under 3min the more break i get before starting the next 200m at the 3min mark. may laps times were 2:47, 2:47, 2:45 and 2:48. i didnt feel like i was over doing it but i was sweating in the water which was a wierd feeling. now i know why people have concerns about overheating in a wetsuit. next week i will extend the benchmark to 10x 200m @ 3min.
lastnight was my first biking in over a week. i did a 90min trainer ride with some 1 leg drills and a main set of 2x 20min steady w/ 10min RI. overall HR was 107 with a 118 avg on the 1st interval and 120 on the second. knees were i little tender on the bike (road bike that is - hope to ride the tri bike this weekend).
this morning was back to running at town lake. i did a 7mile/56 min run. i started with the 4mile loop with a time of 33:30 and hr of 130 (pace around 8:15ish). the second loop was 3miles at 22min and hr in the high 140s (monitor slipped down during the run and showed hr in 200s) and pace was 7:25ish. run felt good. some tenderness in both knees (knees were really sore going down hills) which was expected and my quads are sore now due to pushing 2nd lap. overall i am happy with the run and hope to follow it up with a transition run sunday.
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