>> Monday, March 16, 2009
The inaugural “Ironman New Orleans 70.3” is now just under 3 weeks away, and I told myself that last week and this week are my 2 big weeks of training. Last, week, I did pretty good:
- Indoor Triathlon
Notes: Count that as a “speed day.” I didn’t do anything for very long, just some hard swimming, hard spinning, and hard running. (Scroll down to my Monday and Tuesday posts last week if you missed them.) Here’s a photo from me on the “bike” portion of the day:
- 60 lap swim (3000 yards) in 51:28
Notes: That was my longest swim in a year, AND it was my fastest pace in a swim over 30 laps! Lately, my pace has slowly been getting a little faster. During 36-50 laps swims, I’ve had a few that were 1:44.X / 100 yards. This 60 lap swim was 1:42.9 / 100 yards. I completely bypassed the 1:43’s!! Solid swim!
- Lift weights (upper body)
- 110 minutes spinning
Notes: I lifted weights early afternoon, went to one of my colleges to work on midterms for an hour, and then came back to the Y an hour before a spin class. I spun for 50 minutes on my own, and then worked right into the hour-long spin class.
Notes: Wednesday is my huge teaching day this semester (St. Paul in the AM, MPLS in the afternoon, and back to St. Paul for tutoring in the later PM). I work it into my workouts as my “rest day.”
- Run 8.0 in 55:20
- Crossfit-style workout
Notes: I just wanted to run an “easy” run. I ran it at about 85% instead of my normal 95%. I checked the time from my 8 mile run just after Christmas (as I was training for a half-marathon). I ran that run nearly all out. And it was EXACTLY the same time. Then: running all out. Now: easy. Sweet.
Then I came home and did “Powerhouse Hit The Deck.” I first did this workout about 3 months ago. It’s a series of cards with different exercises on them. I did all 30 cards for 30 seconds each. Nice burn.
- 4x500s in the pool
- 60 minutes spinning
Notes: I did the 500s with about 45 seconds rest. I averaged about 8:12 / 500 yards. Then I took 8 minutes to dodge the naked, hairy, old men in the locker room, fill up some water bottles, and hop on a spin bike. I spun pretty hard for 60 minutes in the spinning studio alone (except for when the maintenance man came in to work on some broken bikes).
Saturday: Speed Saturday 07
- 3x1600 meters
- Lift weights (upper body)
Notes: Mindy was itching to get on the track. So I put out the call, and we got 6 people down there for a Sat a.m. workout!
Jen, Will, Eric, Mindy, Jeremy, and I
Then I headed to the Y for a good workout. Good day.
- 37.5 mile outdoor ride!!
Notes: It was 50 yesterday!! What a day for my first outdoor ride of the year on MY NEW BIKE! I got a bunch of stuff ready to throw in a little cheap backpack:
Here I am before heading out for my virgin ride on Goldilocks (yeah, I think her name is "Goldilocks"):
Visor with glasses: it’s a good look, right?... Right?...
Once I got home, my bike no longer looked brand new:
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