|Swim, Bike, Run|
I swam Thursday and Saturday, both times as part of a swim/run brick. Thursday's workout was a tempo swim and an easy run. I reversed that on Saturday, going longer and slower in the water and running quarter-mile intervals on the treadmill.
I did the same warm-up both days:
5 x 100 warm-up @ 1:30
6 x 50 @ :45 aerobic pace
-- Long, slow strokes
-- Breathing every third stroke
Thursday Main Set
10 x 100 @ 1:25 (tempo, holding 1:15/100)
50 warm down
Saturday Main Set3 x 300 @ 4:15
3 x 200 pull @ 2:50
3 x 100 @ 1:25
Swimming Total: 2 x swims (2050, 2800); 48.5 pts
Like I said, I didn't get on the bike this week. That made it really hard to keep my total points up where I needed them to be.
Cycling Total: 0 pts
I got out of the pool Thursday and ran an easy 3.1 miles on the treadmill. I played with my pace a bit just to keep myself from going cross-eyed, but I never went faster than 8:30/mile pace.
Saturday was a little different. I swam, hit the weight room, and then ran. I'd been working for over two hours before I took my first step on the treadmill, which made it a lot easier to go fast.
1/2 mile easy
Saturday Main Set
4 x 1/4-mile tempo / 1/4-mile easy
My tempo pace started at 8:30/mile and edged down to about 7:45/mile. Easy pace was between 9:20 and 9:30/mile.
Sunday was my long slow distance (LSD) run, which at this point is all of 6 miles. Our high temperature in Connecticut that day was 15-degrees, and at the point that Sally and I went to the gym, we'd almost reached zero. Needless to say, Sally wasn't keen on me running outside. I can't say that I particularly wanted to do it, either, though that left me with no choice but to hit the treadmill again.
Running on a treadmill for an hour is boring in the extreme. After a hard workout Saturday, I don't feel like I ran particularly well Sunday morning. Wound up averaging around 9:40/mile, which isn't terrible for this specific effort level, but it's nothing to brag about either. I'm certainly not going to win any races like that.
Running Total: 3 x runs (3.1, 2.86, 6.1); 48.24 pts
Aerobic Total: 96.7 pts
I feel like I had to fight for every point this week. It was a hard slog.
3 x Sunrise Salutes (Just me; while Hannah was in the locker room)
5 x Spider-Mans with Rotation
10 x Push-Ups
10 x Body-Weight Squats
Tuesday: Main Sets
4 x Lat Pull Downs / Crunches
1 set of 6 x Pull-Ups (weight assisted)
3 x Dumbbell (DB) Rows / Russian Twists
3 x Biceps Curls / Goblet Squats
|Hannah doing Lat-Pull Downs with me spotting closely.|
4 x DB Incline Bench / Forward Lunges
3 x Reverse Flies / Incline Reverse Sit Ups
3 x Chin-Ups (weight-assisted) / Goblet Squats
3 x Side-Lateral Raises / Plank Twists
3 x Bench Dips
Two things to note here. First, the four sets for each of our first main efforts are comprised of a warm-up set and three working sets. We're all about warm-ups. Second, you'll recall that Saturday's weight training session came after swimming, so I was already warmed-up when I hit the gym Saturday morning. That helped a lot.
It's supposed to warm up a bit this week, so I should be able to get back on my bike. That's good. It simplifies our workout planning considerably. The coming week is also Week 3, which means we're only one week away from a Rest Week.
I'm super-excited about that.