Tuesday, March 06, 2007
good day of workouts
this morning started with 50min/6.25 mile tempo run. after 20min warm at 8min pace (HR 125) the next 3 miles were as follows (7:38/HR 132, 7:30/HR 136, 7:17/HR 139), cooldown.
after a quick breakfast i hit the pool before work for a 50min/3000m swim. The swim started sluggish with a 500 warm and then the main set was 100, 200 (paddles), 300, 400 (buoy), 500, 400 (buoy), 300, 200 (paddles), 100. The swim ended way better than it started.
Tonight was a 90min trainer ride. after a 2omin warm with 1 leg drills the main set was 2x25min steady pace in the big ring. I am hoping these long intervals in the aero position will help simulate race day in AZ. I plan to get these intervals up to 35 - 40min withn the next 3 weeks. i finished with 3x30 sec high cadence spin outs.
tomorrow is a core/weights day - my version of an off day!!!!
after a quick breakfast i hit the pool before work for a 50min/3000m swim. The swim started sluggish with a 500 warm and then the main set was 100, 200 (paddles), 300, 400 (buoy), 500, 400 (buoy), 300, 200 (paddles), 100. The swim ended way better than it started.
Tonight was a 90min trainer ride. after a 2omin warm with 1 leg drills the main set was 2x25min steady pace in the big ring. I am hoping these long intervals in the aero position will help simulate race day in AZ. I plan to get these intervals up to 35 - 40min withn the next 3 weeks. i finished with 3x30 sec high cadence spin outs.
tomorrow is a core/weights day - my version of an off day!!!!
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