I got hit with a Monday stick first thing yesterday morning...had a running interval workout to do and went to the Franklin High School track. Something about running on a real track makes me feel like I really did speedwork more than doing it by the lake with the GPS. The workout was 4 x 400 and 3x 800, and I did a mile before and after the hard stuff. I haven't done 800's in a llllooonnnggg time and it didn't take long to remember why (other than that I was injured): I didn't have to. 800s are friggin' hard. But it IS nice to get tough guy points before breakfast. While doing the workout, I really started thinking about the Seafair Tri this coming Sunday...never thought I'd enter another sprint Tri, but I have to admit, I'm kind of psyched about it. Anyway...I think I did pretty well on the run and later in the day, I went to the pool and did a swim. I'm planning to be in the lake on Wednesday and Friday this week, so I figured I should do a little speed work in the pool this week, too.
I went to bed late (for me) last night, and slept really hard...I think the run and all the other stuff of the day kind of zapped me. I woke up at my usual time today, but could not get up...went back to sleep till about 8:00 a.m...almost undheard of for me, but nice.
It took a couple hours and a good deal of caffeine to get the cobwebs cleared this morning...eventually went out for today's interval bike ride. That one was 10x 1 min sprints with 2 minutes recovery between each. Seemed like a lot of rest on paper, but...nope, 2 minutes in between each was just fine, thanks. Had a great workout on Lake WA Blvd and did half with a slight headwind and half 5 with a slight tailwind.
Whew, lots of stats...not even gonna bother with the swim ones.
Monday's interval run:
1 mile warm up 9:13
400: 1:39 (Avg HR:148)
1:27 recovery
400: 1:44 (HR 151)
1:29 recovery
400: 1:43 (151)
1:33 recovery
400: 1:43 (151)
1:59 recovery
800: 3:34 (159)
3:02 recovery
800: 3:35 (159)
2:29 recovery
800: 3:37 (159)
1:59 recovery
1 mile: 9:06
Today's interval bike (max HR on each hit high 150's)
Warm up: 22 min/ 6 miles
10x 1 min hard/2 min recovery
Headwind:
1. Avg speed: 22.3
2. 22.1
3. 20.5
Tailwind:
4. 23.4
5. 23.1
6. 22.6
Headwind:
7. 21.2
8. 22.8
Tailwind:
9. 22.6
10. 21.8
Total mileage was 20 miles, time 1:15
2 comments:
enter :
http://arzog.blogspot.com/
Whoa dude, your training is very impressive and well-documented. I actually tried running 10 miles last week but I am afraid it will make me shorter, haha! Do you have any experience with this problem?
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