Workouts for the Week of 3/8 through 3/14

Monday (3/8) - Same as last Monday morning, except a little more aquajogging than last week. 41 minutes of aquajogging in the "hot" pool. I would do 200s every 10 minutes or so and a 100 pull at the end for a total of 900 yards in about 18 minutes. Total workout time for the day was 59 minutes.

Tuesday (3/9) - The usual Tuesday workout. Did 27 minutes of PT and strength work. PT exercises focus on core strength and lower body, and improve my mechanics for running. Then did some strength work. Strength work was 4x80 crunches, some planks (also part of PT), Did 4x10 squats with about 20 second hold in squat position between each set. Added some lunges, no weight, just lunging. Before PT and strength, got on the bike for about 37 minutes. Tried to hold pace about 90+rpm and go steady.

Wednesday (3/10) - Master's swim workout, goes a little something like this (like last Wednesday, it was kind of an ass kicker):
200 fr
100 dr
100 k
6x50, build odd, even ch
1500 broken with a jog around both pools after each, time includes jog time.
Broken down like this:
500@10:00 with jog finished about 8:00
400@8:00 with jog about 6:45
300@6:30 with jog about 5:45
200@4:15 with jog about 4:00
100@2:45 with jog about 2:25
200 pull cool
Total yards = 2400 (about 50 minutes)
I was pretty tired after this workout


Thursday (3/11) - 70 minute bike workout. Broken down like this:
warm-up
3x30 sec 42x15 gear @ 30sr
4x20 sec hard 53x15 gear @ 40sr
1 min ez spin
10x1 killer minutes, hard effort (90-100%) in gear of choice. @ 1 min rest
2 min ez spin
10 min steady tempo keep at 100rpm or more
2 min ez spin
6x20 sec sprint with 53x15 gear @ 40sr
cool down

Friday (3/12) - Master's swim:
150fr
150nf
2x25 scull
2x50 build
2x25 tarzan
2x30 second vertical kick
Dan had a square drawn on board with 12 different options, wanted us to pick tic-tac-toe from the workouts. Pick across, down, etc. Basically, build your own workout. The order of mine went like this: 400, 250, 500, 125, 75, 50 25, 175, 100, 225, 150, 25ez. Ends in "0" smooth, if ends in "5" fast
Total Yards = 2600 (Time about 60 minutes)

Saturday (3/13) - Gear West Spin Group. Curt put in Spinervals 33, "Cave of Pain" or "Pain Cave". Did the Spinerval DVD plus a little in the beginning and a little at the end for a total of about 70 minutes. After the spin I went for a short and easy jog in the area of Gear West and that lasted about 23 minutes. After that, when I got back to Jackies, we went for about a 3mi walk around Lake of the Isles. I did not include the walk in my workout. It was just a nice and easy walk around the lake. Beautiful weather.

Sunday (3/14) - Jackie and I did easy Fartleks around Lake of the Isles (about 3 miles), just like last weekend. We did the walk two lamposts and easy jog two lamposts. The last couple we did faster than jog, closer to a run. Total time around the lakes was the same as last week, about 37 minutes. Felt ok. Later in the day I got on the trainer for about 70 minutes. I was on and off the aerobars and I was trying to maintain a constant pace. Felt pretty good. Weather was beautiful on Sunday.

Swim Yardage for the week: 5900 yards
Swim Time for the week: 2.1 hours
Bike Time for the week: 4.1 hours
Run (jog) Time for the week: 1 hour
Aquajog Time for the week: 0.68 hours
PT and Strength Time for the week: 0.45 hours
Total Time of the week: 8.3 hours
I was able to put in over 8 hours for the week. Hooray!