Friday, April 06, 2007
swim, bike, and no run
i wish i could say run but not until next sunday. i am actually excited about the race even though i have no idea how the run will go. who knows, it could be great or it could be one long ass walk. either way, i will finish and i will run across the finish line.
wed i took the day off from swimming and biking and got in a 45min strength training workout on the legs, core, and upper body. i also had a morning visit with dr Z for some ART treatment and then had a massage that evening with cecilia at advanced rehab. the massage was perfect. she worked the whole body with just the right amount of pressure to work out some issues but not make me hurt afterwards. that massage was long overdue. my last one was 6months ago and it was mainly for my hammy issue.
yesteday was an anaerobic threshold swim workout that really worked me. the main set was 4x250 (50build, 100mod, 100build - avg time 3:26) 100kick, 4x150 (25build, 50mod, 100build - avg time 2:00) 100kick, 4x100fast (avg 1:18). my swim felt fast today which is a good sign for AZ.
last night was a 60min trainer ride with 2x20min steady pace in big ring. focused on a med/high cadence and not flexing my right foot. i am trying to see how my i can push the pedals w/o aggravating my injury. it probably wont matter b.c once the run starts it is on but it would be nice to run a few mins pain free!!!!
today at lunch was a 1700m/30min recov swim. after warmup, did some 1arm drills and then 5x150 with the buoy mixed in. avg 150 time around 2:08. will get in a 45min trainer ride tonight with some easy gear/high cadence spins.
the weather looks to be super shitty this weekend so i will hit the trainer again today and tomorrow morning b4 i drop off the bike tomorrow to get shipped to AZ. after that it will be a ride or 2 on the road bike b4 i ship off myself. as of today the weather forcast for az on raceday is 78 to 80 degree with 10mph winds. lets hope that doesnt change!!!!!
wed i took the day off from swimming and biking and got in a 45min strength training workout on the legs, core, and upper body. i also had a morning visit with dr Z for some ART treatment and then had a massage that evening with cecilia at advanced rehab. the massage was perfect. she worked the whole body with just the right amount of pressure to work out some issues but not make me hurt afterwards. that massage was long overdue. my last one was 6months ago and it was mainly for my hammy issue.
yesteday was an anaerobic threshold swim workout that really worked me. the main set was 4x250 (50build, 100mod, 100build - avg time 3:26) 100kick, 4x150 (25build, 50mod, 100build - avg time 2:00) 100kick, 4x100fast (avg 1:18). my swim felt fast today which is a good sign for AZ.
last night was a 60min trainer ride with 2x20min steady pace in big ring. focused on a med/high cadence and not flexing my right foot. i am trying to see how my i can push the pedals w/o aggravating my injury. it probably wont matter b.c once the run starts it is on but it would be nice to run a few mins pain free!!!!
today at lunch was a 1700m/30min recov swim. after warmup, did some 1arm drills and then 5x150 with the buoy mixed in. avg 150 time around 2:08. will get in a 45min trainer ride tonight with some easy gear/high cadence spins.
the weather looks to be super shitty this weekend so i will hit the trainer again today and tomorrow morning b4 i drop off the bike tomorrow to get shipped to AZ. after that it will be a ride or 2 on the road bike b4 i ship off myself. as of today the weather forcast for az on raceday is 78 to 80 degree with 10mph winds. lets hope that doesnt change!!!!!
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