Friday, March 09, 2007
good run this morning
got the 60min trainer ride in last night. warmup included 10x :40 1 legs with :20 RI. main set was 2x 13min progressive rides in big ring with 4min RI. start at next to easy gear on rear cog and up the gear every 2min while holding same cadence. last min done on next to hardest gear on rear cog. this workout taxes my legs everytime.
this morning was a mile interval run at the track. total run was 68min/9miles. started with 2.5 mile warm at 8min pace. splits for mile intervals were 7:19, 7:13, 7:01, 6:56 and 7:15 with 400m 8min pace recov in between. After 4th mile split i realized i was not training for a short course race and reeled myself back in. i need to be keeping the pace from 7:10 to 7:20. my running has really progressed and i get into a groove where the pace increases while the energy expended feels the same. no HR monitor this morning but all the intervals felt easy until 3 and 4 where i could tell i was starting to work a bit. this morning was the first run in the new shoes. i miss my old ones. good sign though, no blisters!!!!
today at lunch or after work i will get in a 30min/1600m swim for some recovery work. i always enjoy a 30min swim on days with a hard run. tomorrow will be a 5.5hr bike so i need to load up on carbs today.
on a side note i rec'd the new triathlete mag yesterday and there are pix of a pro modeling with gear in a thong. we can only hope that women's apparel is headed in the direction for this sport. the downside would be for race officials having to access so many penalties in the men's field for drafting on the bike ; )
this morning was a mile interval run at the track. total run was 68min/9miles. started with 2.5 mile warm at 8min pace. splits for mile intervals were 7:19, 7:13, 7:01, 6:56 and 7:15 with 400m 8min pace recov in between. After 4th mile split i realized i was not training for a short course race and reeled myself back in. i need to be keeping the pace from 7:10 to 7:20. my running has really progressed and i get into a groove where the pace increases while the energy expended feels the same. no HR monitor this morning but all the intervals felt easy until 3 and 4 where i could tell i was starting to work a bit. this morning was the first run in the new shoes. i miss my old ones. good sign though, no blisters!!!!
today at lunch or after work i will get in a 30min/1600m swim for some recovery work. i always enjoy a 30min swim on days with a hard run. tomorrow will be a 5.5hr bike so i need to load up on carbs today.
on a side note i rec'd the new triathlete mag yesterday and there are pix of a pro modeling with gear in a thong. we can only hope that women's apparel is headed in the direction for this sport. the downside would be for race officials having to access so many penalties in the men's field for drafting on the bike ; )
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