Wednesday, March 28, 2007
on fire in the pool
monday was an off day to relax the legs. had a visit to dr Z for some shin muscle treatment. due to the crazy rains i was 20min late so i got the express TLC. after some adjustments by Z we did some ultrasound and e stim.
yesterday was a long swim of 4800m/1:22. main set was 5 x 700 with the pull buoy on the evens. avg 700 w/o buoy was 10:30 (1:30 100m pace). afterwards i ran on the eliptical for 15min to try out the leg. no issues but with the eliptical there is no pounding so it isnt a true test. last night was a 90min trainer ride with a main set of 2 x 35min big ring intervals (5min steady, 2min sub threshold x5). avg HR for ride was 102 (during intervals steady portion was in the low 100s and when really pushing HR around 115-120. lately i havent been able to get the HR up on the trainer w/o killing myself and my legs. gave the speedo a go b/c i havent worn it since last year. i my legs havent gotten bigger since then so it was a little tight. i hope it isnt an issue during the bike.
this morning was a 10min run on the road. leg was tender right from the start which lead to me running cautiously. i wanted to go for 20min but i bailed early out of fear of further dmg. i will run again tomorrow after a trainer ride. after the short run i did some core work that i had been missing out on over the last few weeks. today at lunch i got a M/E swim of 2600m/41min. after a 900warm, i did 8x200 @3:05. usually my first 2-3 200s are around 2:45 and then the get slower fast. today my first 3 were 2:44, next 3 were 2:42, next was 2:43 and 8th was 2:40. for me to hold that pace thru out is awesome. i knew these 200m 3:05 sets would make me faster but damn!!!! i had planned to do 10 200s but my shoulder was sore from back to back swims so i told myself if i hit 2:40 on the last one i could cut out the last 2. good boy todde!
yesterday was a long swim of 4800m/1:22. main set was 5 x 700 with the pull buoy on the evens. avg 700 w/o buoy was 10:30 (1:30 100m pace). afterwards i ran on the eliptical for 15min to try out the leg. no issues but with the eliptical there is no pounding so it isnt a true test. last night was a 90min trainer ride with a main set of 2 x 35min big ring intervals (5min steady, 2min sub threshold x5). avg HR for ride was 102 (during intervals steady portion was in the low 100s and when really pushing HR around 115-120. lately i havent been able to get the HR up on the trainer w/o killing myself and my legs. gave the speedo a go b/c i havent worn it since last year. i my legs havent gotten bigger since then so it was a little tight. i hope it isnt an issue during the bike.
this morning was a 10min run on the road. leg was tender right from the start which lead to me running cautiously. i wanted to go for 20min but i bailed early out of fear of further dmg. i will run again tomorrow after a trainer ride. after the short run i did some core work that i had been missing out on over the last few weeks. today at lunch i got a M/E swim of 2600m/41min. after a 900warm, i did 8x200 @3:05. usually my first 2-3 200s are around 2:45 and then the get slower fast. today my first 3 were 2:44, next 3 were 2:42, next was 2:43 and 8th was 2:40. for me to hold that pace thru out is awesome. i knew these 200m 3:05 sets would make me faster but damn!!!! i had planned to do 10 200s but my shoulder was sore from back to back swims so i told myself if i hit 2:40 on the last one i could cut out the last 2. good boy todde!
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