AM Swim -
Warm up
1 x 500
Drills
2 x 200 - 50-aok, 50 fist, 50 karate, 50 free; 20
Main Set
1 x 200 (first 100 hard/last 100 easy)
1 x 200 (first 50 easy/100 hard/last 50 easy)
1 x 200 (first 100 easy/last 100 hard)
repeat 1 x
Cool down
3 x 50 on back dolphin kick ; 10
1 x 250 easy
Total yardage - 2500
Oooeee, swim tuckered me out. Rushed home and got my pilates on.
Crammed my tummy full of oatmeal and chia seeds and headed out to meet some friends for a LSD trail run.
2 hour LSD run on the muddy Wildwood
Thank God this was a LSD run as the trail was muddy...and not like a puddle here and there, more like you're running through mud/quick sand and the mud monster is going to eat your shoe ALIVE! The run for the most part was a blast as I ran with great company. The last 20 mins vertigo kicked in and I struggled a bit. I got really dizzy and reflecting back can't recall any of the conversation we had...although I know we had one as I talked most of the time. Thanks Dean (dean's lady friend, sorry my bad with names) and Sue! Oh yea, Ruffio (sp? please correct me on this) too! I love your dog Sue!
Recovery came with badass sushi and heart warming saki. Mmmmmm sushi. I think I ate the whole sushi train :D
Inside the mind of Kat...enter at your own risk.
Sunday, January 31, 2010
Saturday, January 30, 2010
I love bricks
2.5hr spin/30 min T run
I got a real treat today - Sue let me borrow Don's compu trainer. Yay! The mind**** you get from intervals is a tad bit easier to deal with when your wattage is set and not something you have to "power"
30 min warm up
10 x 00:30 one legged interval per leg - I hate these!
I'm uber thankful for the compu trainer as my power meter fritzed out again 40 mins in. Eh, WTF? I need a new wiring harness, will order today!
6 x 10 min big ring (55-60 rpms) - 175 watts w/5 min floats at 135
First interval I set was at 190 - this was too hard and I dropped down to 185. Second interval was 180 and I still felt that wasn't power that I could hold for 60 mins of a 2.5 hour spin...so the third I dropped down to 175. 175 was attainable. I felt fatigued by the last set but if I was taunted by a slice of cake on a stick - I'd spin for it.
15 min cool down - 140 w
30 min T run - VERY VERY HILLY - up down, round and round. Legs actually felt much better than I had anticipated. I had pretty much no issues :).
Thanks for the spin Sue! Having your and Alana's company made the time fly by.
I got a real treat today - Sue let me borrow Don's compu trainer. Yay! The mind**** you get from intervals is a tad bit easier to deal with when your wattage is set and not something you have to "power"
30 min warm up
10 x 00:30 one legged interval per leg - I hate these!
I'm uber thankful for the compu trainer as my power meter fritzed out again 40 mins in. Eh, WTF? I need a new wiring harness, will order today!
6 x 10 min big ring (55-60 rpms) - 175 watts w/5 min floats at 135
First interval I set was at 190 - this was too hard and I dropped down to 185. Second interval was 180 and I still felt that wasn't power that I could hold for 60 mins of a 2.5 hour spin...so the third I dropped down to 175. 175 was attainable. I felt fatigued by the last set but if I was taunted by a slice of cake on a stick - I'd spin for it.
15 min cool down - 140 w
30 min T run - VERY VERY HILLY - up down, round and round. Legs actually felt much better than I had anticipated. I had pretty much no issues :).
Thanks for the spin Sue! Having your and Alana's company made the time fly by.
Friday, January 29, 2010
Repeat, after repeat after repeat
AM Run
10 min warm up
16 sprint hill repeats - HR hit 180-183 at each crest
(4 miles - 850 ft)
10 min cool down
Hi-ho, hi-ho, it's off to work I go
Evening swim
5 x 500 easy -8:30s
4 x 50 on back dolphin kick
Total yardage - 2700
10 min warm up
16 sprint hill repeats - HR hit 180-183 at each crest
(4 miles - 850 ft)
10 min cool down
Hi-ho, hi-ho, it's off to work I go
Evening swim
5 x 500 easy -8:30s
4 x 50 on back dolphin kick
Total yardage - 2700
Thursday, January 28, 2010
Wednesday, January 27, 2010
I'm TNT DYNAMITE!
AM Swim
Warm up
1 x 500
Drills
1 x 100 single arm - 6 x left, 6 x right, 6 both arms; rest 10
1 x 100 catch up; rest 10
repeat 3x
Main Set
6 x 100 1:40; rest 00:25 per 100
5 x 100 1:40; rest 00:20 per 100
4 x 100 1:40, rest 00:15 per 100
3 x 100 1:40; rest 00:05 per 100 - WTF!? :05 is NOT a rest!
Cool down
4 x 50 - on back dolphin kick; 10
1 x 100 - easy
Total yardage - 3200
The morning swim was fueled by last night's Ben & Jerry's American Cone indulgence :)
I hit every 100 repeat between 1:37-1:38. The fear of not making the 1:40 was too great and pushed a little more. By the 4 x 100 set I grew tired. Soon after it felt as if I wasn't really "tri'ing" at all. I was concentrating on keeping my form inline and my stroke long and forceful. I think it felt "easier" per say because of the amount of fatigue. I am a much better, less mechanical swimmer once tired. The dolphin kicks handed my core my tail!
Evening brick -
60 min spin
15 min warm up
2 x 1:00 one legged spins/per leg
5 min easy
5 x 1:00 high cadence power max; 2:00 floats (avg watts for each :60 246, 262, 265, 275, 263)
5 min easy
5 x 1:00 high cadence power max; 2:00 floats (avg watts for each :60 251, 272, 267, 266, 270)
5 min easy cool down
3.2 mile T run - 24:25/ 7:42 avg
Not sure where all my power came from today, as I was on freaking FIRE. Oh yea - maybe a little something called recovery and phase 2!
"Cos I'm
T.N.T.
I'm Dynamite
T.N.T.
And I'll win the fight
T.N.T.
I'm a power-load
T.N.T.
Watch me Explode!"
Warm up
1 x 500
Drills
1 x 100 single arm - 6 x left, 6 x right, 6 both arms; rest 10
1 x 100 catch up; rest 10
repeat 3x
Main Set
6 x 100 1:40; rest 00:25 per 100
5 x 100 1:40; rest 00:20 per 100
4 x 100 1:40, rest 00:15 per 100
3 x 100 1:40; rest 00:05 per 100 - WTF!? :05 is NOT a rest!
Cool down
4 x 50 - on back dolphin kick; 10
1 x 100 - easy
Total yardage - 3200
The morning swim was fueled by last night's Ben & Jerry's American Cone indulgence :)
I hit every 100 repeat between 1:37-1:38. The fear of not making the 1:40 was too great and pushed a little more. By the 4 x 100 set I grew tired. Soon after it felt as if I wasn't really "tri'ing" at all. I was concentrating on keeping my form inline and my stroke long and forceful. I think it felt "easier" per say because of the amount of fatigue. I am a much better, less mechanical swimmer once tired. The dolphin kicks handed my core my tail!
Evening brick -
60 min spin
15 min warm up
2 x 1:00 one legged spins/per leg
5 min easy
5 x 1:00 high cadence power max; 2:00 floats (avg watts for each :60 246, 262, 265, 275, 263)
5 min easy
5 x 1:00 high cadence power max; 2:00 floats (avg watts for each :60 251, 272, 267, 266, 270)
5 min easy cool down
3.2 mile T run - 24:25/ 7:42 avg
Not sure where all my power came from today, as I was on freaking FIRE. Oh yea - maybe a little something called recovery and phase 2!
"Cos I'm
T.N.T.
I'm Dynamite
T.N.T.
And I'll win the fight
T.N.T.
I'm a power-load
T.N.T.
Watch me Explode!"
Tuesday, January 26, 2010
Back to the Stone Age
Tonight was my first for A.barefoot running and B.track work since....maybe the stone age? Ok, maybe that's a little far fetched, more like summer.
12 min easy barefoot on the track - 1.5 miles
I ran with a friend and when she stopped for something I considered running onward, I mean it felt so damn good to run barefoot. That being said I was running in the pissing rain at something like 40 degrees. I lost feeling to my feet with the first few minutes. So my freedom of running barefoot would come with a price later down the line....if I continued onward. I took the smart and safe route and laced up my pretty in pink Newtons to proceed.
I originally intended on doing a tempo run up Twilliger BUT I ran into some other friends (Michele and Carly - you go ladies!) and MJ was going to stay on the track....I decided to stay upon the flat and work on a little speed.
The tempo was very unstructured. I'd run 2-3 laps at full effort and then lap around easy, another 1-2 hard, 1/2 easy. I was all over the board. I checked pacing a few times and was a little surprised to see 6:45-7:00 splits. I should not have been running that fast. There is NO need for me to running those kind of paces right now. I didn't really realize what I was doing until I had lost control of my breath. My legs had an agenda of their own as the flew through the rain. This is good a sign as previously my run limiter was always in muscular strength. Now I have the strength, I just have to work a little on my high end cardio.
Tempo run - 4.5 miles
Total mileage 6 - 45 mins/ 7:30 avg
Thanks for the company MaryJane, it was great running barefoot with you!
12 min easy barefoot on the track - 1.5 miles
I ran with a friend and when she stopped for something I considered running onward, I mean it felt so damn good to run barefoot. That being said I was running in the pissing rain at something like 40 degrees. I lost feeling to my feet with the first few minutes. So my freedom of running barefoot would come with a price later down the line....if I continued onward. I took the smart and safe route and laced up my pretty in pink Newtons to proceed.
I originally intended on doing a tempo run up Twilliger BUT I ran into some other friends (Michele and Carly - you go ladies!) and MJ was going to stay on the track....I decided to stay upon the flat and work on a little speed.
The tempo was very unstructured. I'd run 2-3 laps at full effort and then lap around easy, another 1-2 hard, 1/2 easy. I was all over the board. I checked pacing a few times and was a little surprised to see 6:45-7:00 splits. I should not have been running that fast. There is NO need for me to running those kind of paces right now. I didn't really realize what I was doing until I had lost control of my breath. My legs had an agenda of their own as the flew through the rain. This is good a sign as previously my run limiter was always in muscular strength. Now I have the strength, I just have to work a little on my high end cardio.
Tempo run - 4.5 miles
Total mileage 6 - 45 mins/ 7:30 avg
Thanks for the company MaryJane, it was great running barefoot with you!
Monday, January 25, 2010
Never let your head hang down.NEVER GIVE UP AND SIT DOWN
AM Spin - 75 mins
15 min warm up
5 x 1:00 high cadence max out watts/ - avg 250-260, 2:00 floats - battery on the power tap died out on my last recovery float %^#$%%$#%#$$^%^%&*^&*^&*^@%^$^$^&%@&*^#*&*#&(@&#)!&#(*&!!!!!!!!!!!!!!!!!!!!!
3 x 10:00 big ring intervals w/ 3:00 floats
5:00 min cool down
I don't know what was more difficult, the max out watts or the longer big ring intervals. Both hurt like a B**** but for different reasons. The max out watts pushed my anaerobic threshold while the big ring tested my aerobic threshold and muscular endurance. I was limited by strength on the big ring. My quads have shrunk to nothing and I can feel the power loss. I wish my battery hadn't crapped out....as my watts my have told another story. PE would tell me I was pushing 180-190 on the big ring, but who really knows. What I do know is the first set hurt, the second set made me want to quit and the third set made me dig deep within the lactic build up brewing and inflict a little pain back onto Carnage. I will NOT give in, I will NOT quit.
I swear Zoot's CompressRX Recovery tights are a Godsend. My quads were spasming like a mother***** post workout. My tights put a nice little stop to that :)
Afternoon Trigger Point - Handed me my A**! BUT by evening my legs felt good as new.
Evening Swim
1 x 300 warm up
Drills
1 x 150 paddles
1 x 150 buoy
1 x 150 paddles and buoy
Main Set
4 x 50 - DPS - (#1 38, 37, 35, 38 #2 36, 35, 38, 38 - ugh, I had nothing)
6 x 50 progressive breathing per stroke 2, 4, 6
6 x 50 (1-3 progressive, 4-6 progressive.
Start easy getting fast, #1 and #4 at the same speed)
repeat 1x
Cool down
3 x 50 - on back dolphin kick - core
1 x 100
Total yardage - 2600
Swim was pathetic. Energy took a dive.
Again, I had to look deep within to complete the workout.
"Most people give up just when they're about to achieve success. They quit on the one yard line. They give up at the last minute of the game, one foot from a winning touch down." - I AM NOT MOST PEOPLE.
15 min warm up
5 x 1:00 high cadence max out watts/ - avg 250-260, 2:00 floats - battery on the power tap died out on my last recovery float %^#$%%$#%#$$^%^%&*^&*^&*^@%^$^$^&%@&*^#*&*#&(@&#)!&#(*&!!!!!!!!!!!!!!!!!!!!!
3 x 10:00 big ring intervals w/ 3:00 floats
5:00 min cool down
I don't know what was more difficult, the max out watts or the longer big ring intervals. Both hurt like a B**** but for different reasons. The max out watts pushed my anaerobic threshold while the big ring tested my aerobic threshold and muscular endurance. I was limited by strength on the big ring. My quads have shrunk to nothing and I can feel the power loss. I wish my battery hadn't crapped out....as my watts my have told another story. PE would tell me I was pushing 180-190 on the big ring, but who really knows. What I do know is the first set hurt, the second set made me want to quit and the third set made me dig deep within the lactic build up brewing and inflict a little pain back onto Carnage. I will NOT give in, I will NOT quit.
I swear Zoot's CompressRX Recovery tights are a Godsend. My quads were spasming like a mother***** post workout. My tights put a nice little stop to that :)
Afternoon Trigger Point - Handed me my A**! BUT by evening my legs felt good as new.
Evening Swim
1 x 300 warm up
Drills
1 x 150 paddles
1 x 150 buoy
1 x 150 paddles and buoy
Main Set
4 x 50 - DPS - (#1 38, 37, 35, 38 #2 36, 35, 38, 38 - ugh, I had nothing)
6 x 50 progressive breathing per stroke 2, 4, 6
6 x 50 (1-3 progressive, 4-6 progressive.
Start easy getting fast, #1 and #4 at the same speed)
repeat 1x
Cool down
3 x 50 - on back dolphin kick - core
1 x 100
Total yardage - 2600
Swim was pathetic. Energy took a dive.
Again, I had to look deep within to complete the workout.
"Most people give up just when they're about to achieve success. They quit on the one yard line. They give up at the last minute of the game, one foot from a winning touch down." - I AM NOT MOST PEOPLE.
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