Wednesday, February 07, 2007
turn up the volume
its time to put the injury concerns aside and increase the volume for IMAZ. I have my schedule complete for the month of Feb and my 3 week taper. I will complete my schedule for march at the end of Feb.
Monday was a swi only day. I put in 3600m/60min at the pool monday night and worked on drills to warm up. After that i did a benchmark test by doing 10x 200m @ 3:05. I wanted to do this @ 3:00 but after the first 200 i new it would be too much. I completed the 10x 200m with an avg 2:55 and :10 RI. It was tough but I survived. will do this again in 3 weeks to see if 3:00 is feasible.
Tuesday was a day of all 3 areas. My morning consisted of a 45min run with 3x 1mile intervals mixed in at the track. I had my times wrong and was running mile splits of 6:45 when i meant to run 7:30. after 3 i had a big blister and had to stop. i wanted to do 5 intervals. avg hr in during the splits was 144.
Tuesday lunch was a 30min swim of 1600m. swim was mainly drills.
Last night was 1:45 ride on the trainer with 2x 30min tempo efforts. avg HR for total ride was 110 and avg for tempo intervals was 118.
Today is an off day besides for core work tonight.
Monday was a swi only day. I put in 3600m/60min at the pool monday night and worked on drills to warm up. After that i did a benchmark test by doing 10x 200m @ 3:05. I wanted to do this @ 3:00 but after the first 200 i new it would be too much. I completed the 10x 200m with an avg 2:55 and :10 RI. It was tough but I survived. will do this again in 3 weeks to see if 3:00 is feasible.
Tuesday was a day of all 3 areas. My morning consisted of a 45min run with 3x 1mile intervals mixed in at the track. I had my times wrong and was running mile splits of 6:45 when i meant to run 7:30. after 3 i had a big blister and had to stop. i wanted to do 5 intervals. avg hr in during the splits was 144.
Tuesday lunch was a 30min swim of 1600m. swim was mainly drills.
Last night was 1:45 ride on the trainer with 2x 30min tempo efforts. avg HR for total ride was 110 and avg for tempo intervals was 118.
Today is an off day besides for core work tonight.
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