Sunday, June 03, 2007
good week of workouts
after the race rainout on monday i took tuesday off as well. wed morning i went for a 45min run and came back with a shot right knee. it was sore bad that at the end of the run i had to walk the last couple hundred meters. I think a lot of the speed work i did for captex really made the knee joint tender and it wasnt healed yet. no telling how bad it would have hurt at captex or if i would have even finished for that matter. The knee is still tender but is getting better. I hope to run by wed or thurs.
I had a few good swims this week. i did a 2000TT in the pool and finished around 28:43. I was pleased that all the 500 splits were very close to each other. I had a wetsuit swim yesterday at barton that did me some good. total swim for the week was close to 8k.
I also had a couple good bike rides. Fri i hit the veloway for 1.5 hrs prior to work. i did several 10min intervals where i pushed the pace in the bid ring. Today was an endurance ride with some hill work mixed in. I road the sw pky/beecaves loop with a friend to start the ride. he hasnt ridden in a while so the 30mile loop took over 2hrs. since the pace was really slow i hit the hills real hard and then recovered waiting for my friend. after i dropped him off by the house a hammered another 22miles in 65min around south mopac and circle c. it was a good change of pace and was nice to go fast on tired legs from the hills. total ride was 52miles on 3:10.
tomorrow is an off day and then more of the same next week. I hope to be back to some slow running and lots of swimming. i will also get a few veloway workouts b4 work and i am planning a long ride next weekend to perdenales falls with some of the guys i trained with for IMAZ. Its cram time before buffalo springs at the end of the month.
I had a few good swims this week. i did a 2000TT in the pool and finished around 28:43. I was pleased that all the 500 splits were very close to each other. I had a wetsuit swim yesterday at barton that did me some good. total swim for the week was close to 8k.
I also had a couple good bike rides. Fri i hit the veloway for 1.5 hrs prior to work. i did several 10min intervals where i pushed the pace in the bid ring. Today was an endurance ride with some hill work mixed in. I road the sw pky/beecaves loop with a friend to start the ride. he hasnt ridden in a while so the 30mile loop took over 2hrs. since the pace was really slow i hit the hills real hard and then recovered waiting for my friend. after i dropped him off by the house a hammered another 22miles in 65min around south mopac and circle c. it was a good change of pace and was nice to go fast on tired legs from the hills. total ride was 52miles on 3:10.
tomorrow is an off day and then more of the same next week. I hope to be back to some slow running and lots of swimming. i will also get a few veloway workouts b4 work and i am planning a long ride next weekend to perdenales falls with some of the guys i trained with for IMAZ. Its cram time before buffalo springs at the end of the month.
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