Friday, March 02, 2007
back in motion
wednesday was my 3yr anni with amber. we had a great italian dinner at vespia on south congress and finished the night watching UT crush A&M's dreams of a #1 seed in the tourney.
thursday was a 40min weights session with the legs, core and then upper body. immediately following the weights was a 35min/2000m swim. started with a 450 warm to loosen up the arms and then went into a 1500 steady effort. first 500 was 7:29, 2nd 7:37 and 3rd 7:35. The goal of this workout was to work on swimming with fatigue (like after a hard race start and then getting into a slower pace) while focusing on form. it started okay, got tough in the middle, and then got easier near the end. all in all a tough swim.
lastnight was a 60min trainer ride. this was my first ride on the tri bike on the trainer this year. it was much better than the road bike. i did some 1 leg drills and then did 2x15min steady effort in big ring with 7min RI. i would start in middle of rear cog for 3min then move to hard gear for 2min with same cadence and then repeat 2 more times. this was a good workout to get the legs back in the bike groove.
this morning was a 60min/8mile tempo run. started with a 2.5mile/8min pace and then moved to a 4mile tempo pace. 1st mile was 7:20, 2nd 7:15, 3rd 7:10 and 4th 7:01. finished with another 1.5 mile at 8min pace. running legs felt great. didnt mean to run so fast in the tempo but it was hard to hold back b/c it came so easy and no labored breathing. great workout!!!
tonight will be a 45min swim after work and then a bike and core workout tomorrow followed by a 6hr brick on sunday.
thursday was a 40min weights session with the legs, core and then upper body. immediately following the weights was a 35min/2000m swim. started with a 450 warm to loosen up the arms and then went into a 1500 steady effort. first 500 was 7:29, 2nd 7:37 and 3rd 7:35. The goal of this workout was to work on swimming with fatigue (like after a hard race start and then getting into a slower pace) while focusing on form. it started okay, got tough in the middle, and then got easier near the end. all in all a tough swim.
lastnight was a 60min trainer ride. this was my first ride on the tri bike on the trainer this year. it was much better than the road bike. i did some 1 leg drills and then did 2x15min steady effort in big ring with 7min RI. i would start in middle of rear cog for 3min then move to hard gear for 2min with same cadence and then repeat 2 more times. this was a good workout to get the legs back in the bike groove.
this morning was a 60min/8mile tempo run. started with a 2.5mile/8min pace and then moved to a 4mile tempo pace. 1st mile was 7:20, 2nd 7:15, 3rd 7:10 and 4th 7:01. finished with another 1.5 mile at 8min pace. running legs felt great. didnt mean to run so fast in the tempo but it was hard to hold back b/c it came so easy and no labored breathing. great workout!!!
tonight will be a 45min swim after work and then a bike and core workout tomorrow followed by a 6hr brick on sunday.
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