Runners Forum - Kick Runners banner
1 - 6 of 6 Posts

· Premium Member
Joined
·
4,178 Posts
Discussion Starter · #1 ·
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:Calibri;font-size:medium;"> </span></p>
<p><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;">Good day everyone!<span> </span> B</span><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;">elow is my triathlon training for plan this week.  I am kind of excited about getting in the pool this week.  I was pleasantly surprised out how well I did swimming this past week. I was also surprised at how well my spin bike training over the winter has kept me fit for cycling.<span> </span> Saturdays long ride (30 miles) was much faster than expected.<span> </span> I am excited to see what God has in plan for me this season.<span> </span> I keep going back to Colossians 3:23 <strong>“</strong></span><strong><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;">Whatever you do, do it enthusiastically, as something done for the Lord and not for men,”</span></strong><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;">.<span> </span> I will continue to do weight training at least four times a week although I may not post about my workouts.<span> </span> My training up until 11 April will look somewhat familiar with minor changes from week to week.</span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"> </p>
<table border="0" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="float:left;margin:auto 6.75pt;width:491pt;border-collapse:collapse;" width="655"><tbody><tr style="height:16.5pt;"><td style="width:92pt;white-space:nowrap;border-bottom:2.25pt double;border-left:1pt solid;padding-bottom:0in;padding-left:5.4pt;padding-right:5.4pt;background:#963634;height:16.5pt;border-top:1pt solid;border-right:2.25pt double;padding-top:0in;">
<p class="MsoNormal" style="text-align:center;line-height:normal;margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;"><span style="font-family:Arial, 'sans-serif';color:#FFFFFF;font-size:12pt;">Date</span></span></p>
</td>
<td style="width:148pt;white-space:nowrap;border-bottom:2.25pt double;border-left:#000000;padding-bottom:0in;padding-left:5.4pt;padding-right:5.4pt;background:#963634;height:16.5pt;border-top:1pt solid;border-right:2.25pt double;padding-top:0in;">
<p class="MsoNormal" style="text-align:center;line-height:normal;margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;"><span style="font-family:Arial, 'sans-serif';color:#FFFFFF;font-size:12pt;">Swim</span></span></p>
</td>
<td style="width:111.5pt;white-space:nowrap;border-bottom:2.25pt double;border-left:#000000;padding-bottom:0in;padding-left:5.4pt;padding-right:5.4pt;background:#963634;height:16.5pt;border-top:1pt solid;border-right:2.25pt double;padding-top:0in;">
<p class="MsoNormal" style="text-align:center;line-height:normal;margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;"><span style="font-family:Arial, 'sans-serif';color:#FFFFFF;font-size:12pt;">Bike</span></span></p>
</td>
<td style="width:139.5pt;white-space:nowrap;border-bottom:2.25pt double;border-left:#000000;padding-bottom:0in;padding-left:5.4pt;padding-right:5.4pt;background:#963634;height:16.5pt;border-top:1pt solid;border-right:1pt solid;padding-top:0in;">
<p class="MsoNormal" style="text-align:center;line-height:normal;margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;"><span style="font-family:Arial, 'sans-serif';color:#FFFFFF;font-size:12pt;">Run</span></span></p>
</td>
</tr><tr style="height:16.5pt;"><td style="width:92pt;white-space:nowrap;border-bottom:2.25pt double;border-left:1pt solid;padding-bottom:0in;background-color:transparent;padding-left:5.4pt;padding-right:5.4pt;height:16.5pt;border-top:#000000;border-right:2.25pt double;padding-top:0in;">
<p class="MsoNormal" style="text-align:center;line-height:normal;margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;">Mon, Mar 14</span></span></p>
</td>
<td style="width:148pt;white-space:nowrap;border-bottom:2.25pt double;border-left:#000000;padding-bottom:0in;background-color:transparent;padding-left:5.4pt;padding-right:5.4pt;height:16.5pt;border-top:#000000;border-right:2.25pt double;padding-top:0in;">
<p class="MsoNormal" style="text-align:center;line-height:normal;margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;">700m Endurance Swim</span></span></p>
</td>
<td style="width:111.5pt;white-space:nowrap;border-bottom:2.25pt double;border-left:#000000;padding-bottom:0in;background-color:transparent;padding-left:5.4pt;padding-right:5.4pt;height:16.5pt;border-top:#000000;border-right:2.25pt double;padding-top:0in;">
<p class="MsoNormal" style="text-align:center;line-height:normal;margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;"> </span></span></p>
</td>
<td style="width:139.5pt;white-space:nowrap;border-bottom:2.25pt double;border-left:#000000;padding-bottom:0in;background-color:transparent;padding-left:5.4pt;padding-right:5.4pt;height:16.5pt;border-top:#000000;border-right:1pt solid;padding-top:0in;">
<p class="MsoNormal" style="text-align:center;line-height:normal;margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;">5 miles (Easy)</span></span></p>
</td>
</tr><tr style="height:16.5pt;"><td style="width:92pt;white-space:nowrap;border-bottom:2.25pt double;border-left:1pt solid;padding-bottom:0in;background-color:transparent;padding-left:5.4pt;padding-right:5.4pt;height:16.5pt;border-top:#000000;border-right:2.25pt double;padding-top:0in;">
<p class="MsoNormal" style="text-align:center;line-height:normal;margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;">Tue, Mar 15</span></span></p>
</td>
<td style="width:148pt;white-space:nowrap;border-bottom:2.25pt double;border-left:#000000;padding-bottom:0in;background-color:transparent;padding-left:5.4pt;padding-right:5.4pt;height:16.5pt;border-top:#000000;border-right:2.25pt double;padding-top:0in;">
<p class="MsoNormal" style="text-align:center;line-height:normal;margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;"> </span></span></p>
</td>
<td style="width:111.5pt;white-space:nowrap;border-bottom:2.25pt double;border-left:#000000;padding-bottom:0in;background-color:transparent;padding-left:5.4pt;padding-right:5.4pt;height:16.5pt;border-top:#000000;border-right:2.25pt double;padding-top:0in;">
<p class="MsoNormal" style="text-align:center;line-height:normal;margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;">25 miles</span></span></p>
</td>
<td style="width:139.5pt;white-space:nowrap;border-bottom:2.25pt double;border-left:#000000;padding-bottom:0in;background-color:transparent;padding-left:5.4pt;padding-right:5.4pt;height:16.5pt;border-top:#000000;border-right:1pt solid;padding-top:0in;">
<p class="MsoNormal" style="text-align:center;line-height:normal;margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;"> </span></span></p>
</td>
</tr><tr style="height:16.5pt;"><td style="width:92pt;white-space:nowrap;border-bottom:2.25pt double;border-left:1pt solid;padding-bottom:0in;background-color:transparent;padding-left:5.4pt;padding-right:5.4pt;height:16.5pt;border-top:#000000;border-right:2.25pt double;padding-top:0in;">
<p class="MsoNormal" style="text-align:center;line-height:normal;margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;">Wed, Mar 16</span></span></p>
</td>
<td style="width:148pt;white-space:nowrap;border-bottom:2.25pt double;border-left:#000000;padding-bottom:0in;background-color:transparent;padding-left:5.4pt;padding-right:5.4pt;height:16.5pt;border-top:#000000;border-right:2.25pt double;padding-top:0in;">
<p class="MsoNormal" style="text-align:center;line-height:normal;margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;">8x50m (700m total)</span></span></p>
</td>
<td style="width:111.5pt;white-space:nowrap;border-bottom:2.25pt double;border-left:#000000;padding-bottom:0in;background-color:transparent;padding-left:5.4pt;padding-right:5.4pt;height:16.5pt;border-top:#000000;border-right:2.25pt double;padding-top:0in;">
<p class="MsoNormal" style="text-align:center;line-height:normal;margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;"> </span></span></p>
</td>
<td style="width:139.5pt;white-space:nowrap;border-bottom:2.25pt double;border-left:#000000;padding-bottom:0in;background-color:transparent;padding-left:5.4pt;padding-right:5.4pt;height:16.5pt;border-top:#000000;border-right:1pt solid;padding-top:0in;">
<p class="MsoNormal" style="text-align:center;line-height:normal;margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;">5 miles (10 x 30 sec sprints)</span></span></p>
</td>
</tr><tr style="height:16.5pt;"><td style="width:92pt;white-space:nowrap;border-bottom:2.25pt double;border-left:1pt solid;padding-bottom:0in;background-color:transparent;padding-left:5.4pt;padding-right:5.4pt;height:16.5pt;border-top:#000000;border-right:2.25pt double;padding-top:0in;">
<p class="MsoNormal" style="text-align:center;line-height:normal;margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;">Thu, Mar 17</span></span></p>
</td>
<td style="width:148pt;white-space:nowrap;border-bottom:2.25pt double;border-left:#000000;padding-bottom:0in;background-color:transparent;padding-left:5.4pt;padding-right:5.4pt;height:16.5pt;border-top:#000000;border-right:2.25pt double;padding-top:0in;">
<p class="MsoNormal" style="text-align:center;line-height:normal;margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;"> </span></span></p>
</td>
<td style="width:111.5pt;white-space:nowrap;border-bottom:2.25pt double;border-left:#000000;padding-bottom:0in;background-color:transparent;padding-left:5.4pt;padding-right:5.4pt;height:16.5pt;border-top:#000000;border-right:2.25pt double;padding-top:0in;">
<p class="MsoNormal" style="text-align:center;line-height:normal;margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;">25 miles</span></span></p>
</td>
<td style="width:139.5pt;white-space:nowrap;border-bottom:2.25pt double;border-left:#000000;padding-bottom:0in;background-color:transparent;padding-left:5.4pt;padding-right:5.4pt;height:16.5pt;border-top:#000000;border-right:1pt solid;padding-top:0in;">
<p class="MsoNormal" style="text-align:center;line-height:normal;margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;"> </span></span></p>
</td>
</tr><tr style="height:16.5pt;"><td style="width:92pt;white-space:nowrap;border-bottom:2.25pt double;border-left:1pt solid;padding-bottom:0in;background-color:transparent;padding-left:5.4pt;padding-right:5.4pt;height:16.5pt;border-top:#000000;border-right:2.25pt double;padding-top:0in;">
<p class="MsoNormal" style="text-align:center;line-height:normal;margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;">Fri, Mar 18</span></span></p>
</td>
<td style="width:148pt;white-space:nowrap;border-bottom:2.25pt double;border-left:#000000;padding-bottom:0in;background-color:transparent;padding-left:5.4pt;padding-right:5.4pt;height:16.5pt;border-top:#000000;border-right:2.25pt double;padding-top:0in;">
<p class="MsoNormal" style="text-align:center;line-height:normal;margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;">6x100m (1000m total)</span></span></p>
</td>
<td style="width:111.5pt;white-space:nowrap;border-bottom:2.25pt double;border-left:#000000;padding-bottom:0in;background-color:transparent;padding-left:5.4pt;padding-right:5.4pt;height:16.5pt;border-top:#000000;border-right:2.25pt double;padding-top:0in;">
<p class="MsoNormal" style="text-align:center;line-height:normal;margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;"> </span></span></p>
</td>
<td style="width:139.5pt;white-space:nowrap;border-bottom:2.25pt double;border-left:#000000;padding-bottom:0in;background-color:transparent;padding-left:5.4pt;padding-right:5.4pt;height:16.5pt;border-top:#000000;border-right:1pt solid;padding-top:0in;">
<p class="MsoNormal" style="text-align:center;line-height:normal;margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;">9 miles @ 65-70% HRR</span></span></p>
</td>
</tr><tr style="height:16.5pt;"><td style="width:92pt;white-space:nowrap;border-bottom:2.25pt double;border-left:1pt solid;padding-bottom:0in;background-color:transparent;padding-left:5.4pt;padding-right:5.4pt;height:16.5pt;border-top:#000000;border-right:2.25pt double;padding-top:0in;">
<p class="MsoNormal" style="text-align:center;line-height:normal;margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;">Sat, Mar 19</span></span></p>
</td>
<td style="width:148pt;white-space:nowrap;border-bottom:2.25pt double;border-left:#000000;padding-bottom:0in;background-color:transparent;padding-left:5.4pt;padding-right:5.4pt;height:16.5pt;border-top:#000000;border-right:2.25pt double;padding-top:0in;">
<p class="MsoNormal" style="text-align:center;line-height:normal;margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;"> </span></span></p>
</td>
<td style="width:111.5pt;white-space:nowrap;border-bottom:2.25pt double;border-left:#000000;padding-bottom:0in;background-color:transparent;padding-left:5.4pt;padding-right:5.4pt;height:16.5pt;border-top:#000000;border-right:2.25pt double;padding-top:0in;">
<p class="MsoNormal" style="text-align:center;line-height:normal;margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;">30 miles</span></span></p>
</td>
<td style="width:139.5pt;white-space:nowrap;border-bottom:2.25pt double;border-left:#000000;padding-bottom:0in;background-color:transparent;padding-left:5.4pt;padding-right:5.4pt;height:16.5pt;border-top:#000000;border-right:1pt solid;padding-top:0in;">
<p class="MsoNormal" style="text-align:center;line-height:normal;margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;"> </span></span></p>
</td>
</tr><tr style="height:16.5pt;"><td style="width:92pt;white-space:nowrap;border-bottom:2.25pt double;border-left:1pt solid;padding-bottom:0in;background-color:transparent;padding-left:5.4pt;padding-right:5.4pt;height:16.5pt;border-top:#000000;border-right:2.25pt double;padding-top:0in;">
<p class="MsoNormal" style="text-align:center;line-height:normal;margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;">Sun, Mar 20</span></span></p>
</td>
<td style="width:148pt;white-space:nowrap;border-bottom:2.25pt double;border-left:#000000;padding-bottom:0in;background-color:transparent;padding-left:5.4pt;padding-right:5.4pt;height:16.5pt;border-top:#000000;border-right:2.25pt double;padding-top:0in;">
<p class="MsoNormal" style="text-align:center;line-height:normal;margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;"> </span></span></p>
</td>
<td style="width:111.5pt;white-space:nowrap;border-bottom:2.25pt double;border-left:#000000;padding-bottom:0in;background-color:transparent;padding-left:5.4pt;padding-right:5.4pt;height:16.5pt;border-top:#000000;border-right:2.25pt double;padding-top:0in;">
<p class="MsoNormal" style="text-align:center;line-height:normal;margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;"> </span></span></p>
</td>
<td style="width:139.5pt;white-space:nowrap;border-bottom:2.25pt double;border-left:#000000;padding-bottom:0in;background-color:transparent;padding-left:5.4pt;padding-right:5.4pt;height:16.5pt;border-top:#000000;border-right:1pt solid;padding-top:0in;">
<p class="MsoNormal" style="text-align:center;line-height:normal;margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;"> </span></span></p>
</td>
</tr></tbody></table><p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"> </p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"> </p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"> </p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"> </p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"> </p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"> </p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"> </p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"> </p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"> </p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"> </p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"> </p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;">My donor site for American Cancer Society will be up shortly.</span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"> </p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;">Happy Training!</span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;">God Bless!</span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"></p>
 

· Premium Member
Joined
·
4,178 Posts
Discussion Starter · #2 ·
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-size:medium;"><span style="font-family:Calibri;">Monday 14 March</span></span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:Calibri;font-size:medium;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-size:medium;"><span style="font-family:Calibri;">It was a late night last night before I finally was able to fall asleep.  I got about 5 hours of sleep or so and just didn’t feel like putting in the miles.  I did follow the training plan today.  I set my watch to run in heart rate zone 2 (60-70%) for an easy 5 mile run.  I alarm actually kept going off because my heart rate was too low.  Normally it is the other way around, but I will take it.  5 miles in 40:03, just over an 8 minute mile average 62% heart rate reserve.</span></span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:Calibri;font-size:medium;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:Calibri;"><span style="font-size:medium;">I just didn’t feel like going to the pool today either, but I drug myself over there and actually had a good swim as well.  I was scheduled for 700 meters non-stop.  Off I went and I tried to slow it down and keep a steady pace.  No cheating this week for my “long swim”.  My goal was to breathe every 3rd</span> <span style="font-size:medium;">stroke for as long as I could.  I made it through about 600 meters before I just couldn’t keep breathing at every 3rd</span> <span style="font-size:medium;">stroke.  My last 100 yards I was breathing every other stroke.   I will have to continue working on my breathing until I can swim my entire long workout breathing every 3rd</span> <span style="font-size:medium;">stroke.  Swimming is my weak event and I really just hate going to the pool.  I do enjoy it though after I am complete.</span></span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:Calibri;font-size:medium;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-size:medium;"><span style="font-family:Calibri;">Happy training everyone!</span></span></p>
 

· Premium Member
Joined
·
4,178 Posts
Discussion Starter · #3 ·
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:Calibri;"><span style="font-size:medium;">Tuesday 15 March</span></span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:Calibri;font-size:medium;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:Calibri;"><span style="font-size:medium;"><strong>Bike Workout</strong>:  Today’s plan called for a 25 mile bike.  Since the weather was beginning to roll in and I didn’t want to get caught in the thunderstorms I decided to keep it indoors.  I grabbed my rollers and set them up in the middle of the office.  Hooked up the portable DVD player to the TV and that was when I realized I didn’t have any of my workout DVD at the office anymore.  Well, at least I had some Spin Bike workouts programmed in my watch although they weren’t necessarily programmed for my bike I could make due.</span></span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:Calibri;font-size:medium;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><b><span style="font-family:Calibri;"><span style="font-size:medium;">Warm-Up</span></span></b></p>
<p class="MsoListParagraph" style="text-indent:-.25in;margin:0in 0in 0pt .5in;"><span style="font-family:Symbol;"><span><span style="font-size:medium;">·</span><span style="font:7pt 'Times New Roman';">        </span></span></span> <span style="font-family:Calibri;"><span style="font-size:medium;">5 min steady</span></span></p>
<p class="MsoListParagraph" style="text-indent:-.25in;margin:0in 0in 0pt .5in;"><span style="font-family:Symbol;"><span><span style="font-size:medium;">·</span><span style="font:7pt 'Times New Roman';">        </span></span></span> <span style="font-family:Calibri;"><span style="font-size:medium;">3 x 1 min ea. - Right leg/both legs/Left leg/both leg</span></span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><b><span style="font-family:Calibri;"><span style="font-size:medium;">Main Set</span></span></b></p>
<p class="MsoListParagraph" style="text-indent:-.25in;margin:0in 0in 0pt .5in;"><span style="font-family:Symbol;"><span><span style="font-size:medium;">·</span><span style="font:7pt 'Times New Roman';">        </span></span></span> <span style="font-family:Calibri;"><span style="font-size:medium;">2 x ea</span></span></p>
<p class="MsoListParagraph" style="text-indent:-.25in;margin:0in 0in 0pt 1in;"><span style="font-family:'Courier New';"><span><span style="font-size:medium;">o</span><span style="font:7pt 'Times New Roman';">  </span></span></span> <span style="font-family:Calibri;"><span style="font-size:medium;">4 x ea – 40 sec @ > 100 cadence / 20 sec easy</span></span></p>
<p class="MsoListParagraph" style="text-indent:-.25in;margin:0in 0in 0pt 1in;"><span style="font-family:'Courier New';"><span><span style="font-size:medium;">o</span><span style="font:7pt 'Times New Roman';">  </span></span></span> <span style="font-family:Calibri;"><span style="font-size:medium;">5 min at a steady pace > 20 mph (avg’d 20.7 & 20.6)</span></span></p>
<p class="MsoListParagraph" style="text-indent:-.25in;margin:0in 0in 0pt .5in;"><span style="font-family:Symbol;"><span><span style="font-size:medium;">·</span><span style="font:7pt 'Times New Roman';">        </span></span></span> <span style="font-family:Calibri;"><span style="font-size:medium;">10 min easy</span></span></p>
<p class="MsoListParagraph" style="text-indent:-.25in;margin:0in 0in 0pt .5in;"><span style="font-family:Symbol;"><span><span style="font-size:medium;">·</span><span style="font:7pt 'Times New Roman';">        </span></span></span> <span style="font-family:Calibri;"><span style="font-size:medium;">5 x 1 mile intervals @ 90 cadence with a steady pace of > 24 mph (avg’d 22.9, 25.4, 24.9, 25.2, 27.4) with 1/2 mile recovery  between interval.</span></span></p>
<p class="MsoListParagraph" style="margin:0in 0in 0pt;"><b><span style="font-family:Calibri;"><span style="font-size:medium;">Cool Down</span></span></b></p>
<p class="MsoListParagraph" style="text-indent:-.25in;margin:0in 0in 0pt .5in;"><span style="font-family:Symbol;"><span><span style="font-size:medium;">·</span><span style="font:7pt 'Times New Roman';">        </span></span></span> <span style="font-size:medium;"><span style="font-family:Calibri;">1 mile easy</span></span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:Calibri;font-size:medium;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-size:medium;"><span style="font-family:Calibri;">Finished out the ride with a total of 20 miles on the rollers.  My legs are burning right now, it feels good.</span></span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:Calibri;font-size:medium;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-size:medium;"><span style="font-family:Calibri;"><strong>Swim Workout</strong>:  At lunch I decided to go to the pool even though it wasn’t on the plan.  I grabbed my training fins and did a kick session.  Swam a total of 500 meters all kicking with fins for a little over 11 minutes.  I could feel the burn and the stretching of the ankles.  The stretching in the ankles began to hurt a little on the last few laps so it was a good thing I didn’t plan on staying in the water very long.</span></span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:Calibri;font-size:medium;"> </span></p>
<p><span style="font-family:Calibri, 'sans-serif';font-size:11pt;">Happy Training everyone!</span></p>
 

· Premium Member
Joined
·
4,178 Posts
Discussion Starter · #4 ·
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-size:medium;"><span style="font-family:Calibri;">I had a running partner this morning and he made a comment within the first quarter mile that I was running as though I had a “flat tire”.  I haven’t thought about it over the years with the knee gradually getting worse my “limp” has gradually getting worse as well.  Maybe that explains some of the pains I am getting that I never got before in my legs. </span></span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:Calibri;font-size:medium;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-size:medium;"><span style="font-family:Calibri;">What a beautiful day!  Five mile run scheduled for me this morning with 10 x 30 second sprints with a 1 minute recovery.  It was a little chilly but by the time I got moving it felt great.  I had a running partner this morning, well at least through the 2nd sprint when he decided he just couldn’t hang with the speed.  I told him it was ok, at least he was out there running and I would pick him up on the way back since he was only planning on running 3 miles.  The sprints went well (all under 6 minute mile) and I tried to run 8:15 or so for the recovery.</span></span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:Calibri;font-size:medium;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-size:medium;"><span style="font-family:Calibri;">700 meter lunchtime swim with main set including 8 x 50 meter starting every 80 seconds.  Every lap was between 47-48 seconds, at least I was consistent.  The rest period may have been a little too long but it worked out great as I am trying to build a little base.  My breathing was good and I feel as though I could have gone a whole lot longer.  I just don’t want to overdo it swimming.  Yeah sound like a cheap excuse to me.  Maybe I will go much longer next week.</span></span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-size:medium;"><span style="font-family:Calibri;">Happy Training Everyone!</span></span></p>
 

· Premium Member
Joined
·
4,178 Posts
Discussion Starter · #5 ·
<p class="MsoNormal" style="margin:0in 0in 0pt;"><b><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;">Thursday 17 March</span></b></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;">My quest to lose this excess winter weight has officially begun.<span> </span> Last Saturday I weighed in at 187.2 and I have been as high as 194 over the past few weeks since I have been back from Afghanistan.<span>  </span> I would like to be under 180 before 11 April.<span> </span> I am working on eating fewer than 1650 NET calories.<span> </span> Total calories minus calories burned.<span> </span> This should be relatively easy with the exception of my rest day.<span> </span> I will struggle to eat less than 1650 calories.</span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;">I am also on a quest now to monitor my resting heart rate.<span> </span> It is about 8 beats higher than it was last year at this time.<span> </span> Last Saturday it was 59, today 60.<span> </span> I know there are a lot of things that can influence your resting heart rate, but I would like to get it back down in the mid to low 50s again.<span> </span></span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><b><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;">Today’s weather report during ride:</span></b></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;">Sunny;<span> </span> Min./Max. Temp: 47.4 °F/56.1 °F; Humidity: 79.5%; Dew point: 44.5 °F; Wind Speed: 0.1 mph</span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;">25 mile bike ride on the schedule today.<span> </span> I left the house just as the sun was coming up with a 7 mile drive to my start point.<span> </span> Unloaded the bike and ready to roll.<span> </span> I wanted to average at greater than 18.5 mph and I was able to hold well above that pace throughout the ride averaging 19.3 mph for 25 miles.</span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"> </p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><strong><span style="line-height:115%;font-family:'Times New Roman', serif;font-size:12pt;">Happy Training Everyone!</span></strong></p>
 
1 - 6 of 6 Posts
This is an older thread, you may not receive a response, and could be reviving an old thread. Please consider creating a new thread.
Top