Weekly Totals
time: 12 hrs 47 mins
ytd time: 202 hrs 49 mins
Swim
time: 4 hrs
ytd time: 71 hrs 30 mins
distance: 10,200 yds
ytd distance: 313,900 yds
Bike
time: 3 hrs 55 mins
ytd time: 87 hrs 50 mins
distance: 57 miles
ytd distance: 1,271 miles
Run
time: 3 hrs 52 mins
ytd time: 39 hrs 49 mins
distance: 23.6 miles
ytd distance: 222.6 miles
Tuesday, December 8, 2009
Week 13: 11/30 - 12/6
Monday 11/30
resting hr: 54
soreness/fatigue: 2
Brick 8-10am
I LOVE MY NEW GARMIN! I rode the Dublin grade and then ran the Kane Trail. This was the first brick that the run was suppose to be at threshold pace. I ran 3.5 miles at 8:33/mi pace!!! HOLLER AT A PLAYER! (thats FAST for me).
total: 17miles + 3.5miles (with avg hr: 183bpm - wow thats high)
TVM Masters 11:30am-1pm
total: 3700 yds
Tuesday 12/1
resting hr: 54
soreness/fatigue: 2 - not bad after a hard run for me!
Run 9-10am
Ran a recovery run with Dana. She needed one and we talked a lot (hence our slow slow pace..ha). She has recently moved, so there were a lot of stories about the new house, thanksgiving, holidays, her surgery coming up, etc.
total: 5.6 miles @ 11:02/mi (and avg 140bpm)
TVM Masters 11:30am-1pm
I was expecting Tuesday to still be sprint day (which I can take easy if needed), but TODAY was the first day of December so all the days shifted. It was a good set: 2x150 @ 1:50, 2x150 @1:55, 2x150 @ 2:00, 2x150 @ 2:05 - trying to hold best avg pace. I held 1:45.
total: 4000 yds
Wednesday 12/2
resting hr: 54
soreness/fatigue: 1
Cycle 9am-12pm
Me, Izzie, and Dana rode Calavares and down The Wall and home, I needed a longer ride but oh well. It was cold and we all didn't have time to go out for longer.
total: 40 miles
Thursday 12/3
resting hr: 54
soreness/fatigue: 2
Run 9-11:30am
I NOW HAVE RAN THE FARTHEST I HAVE EVER RUN!! I ran 14.5 miles!! I ran it all on asphalt, and it felt pretty great! Again it felt aerobically great, like I got stronger/faster as I went on.
total: 14.5 miles @ 9:36/mile @ avg 153bpm
Friday 12/4
resting hr: 60
soreness/fatigue: 5 (not bad after that run!)
TVM Masters 5-6:30am
OMG - my first morning practice in MONTHS! Junior Olympics (age group swim meet) was being held at the Pleasanton pool Fri, Sat, and Sun - so in order to get the best spot (as a coach) I got into the pool earlier than all the rest of the coaches as a masters swimmer. Me and Daniel set up our coaches tarps and I swam for only 1 hr so I could get out early and protect our spots.
total: 2500 yds
Saturday and Sunday
Junior Olympics is a trials and finals meet for 14 and under qualifying swimmers. It is a big deal for these young kids, and especially our growing team. This weekend was also the COLDEST its been around here. So, basically you get to the pool at 7am, trials start at 9am, trials ended about 12-1pm, finals started at 3pm, and finals ended about 6-6:30pm. I had saved 2 bike workouts that I could do on the trainer for this weekend, figured I could do it after the meet. I was SO COLD and SO DRAINED from the meet I did not want to work out. The kids I coach did great! I had some good coaching moments with them and also, of course, some adolescent counseling.
resting hr: 54
soreness/fatigue: 2
Brick 8-10am
I LOVE MY NEW GARMIN! I rode the Dublin grade and then ran the Kane Trail. This was the first brick that the run was suppose to be at threshold pace. I ran 3.5 miles at 8:33/mi pace!!! HOLLER AT A PLAYER! (thats FAST for me).
total: 17miles + 3.5miles (with avg hr: 183bpm - wow thats high)
TVM Masters 11:30am-1pm
total: 3700 yds
Tuesday 12/1
resting hr: 54
soreness/fatigue: 2 - not bad after a hard run for me!
Run 9-10am
Ran a recovery run with Dana. She needed one and we talked a lot (hence our slow slow pace..ha). She has recently moved, so there were a lot of stories about the new house, thanksgiving, holidays, her surgery coming up, etc.
total: 5.6 miles @ 11:02/mi (and avg 140bpm)
TVM Masters 11:30am-1pm
I was expecting Tuesday to still be sprint day (which I can take easy if needed), but TODAY was the first day of December so all the days shifted. It was a good set: 2x150 @ 1:50, 2x150 @1:55, 2x150 @ 2:00, 2x150 @ 2:05 - trying to hold best avg pace. I held 1:45.
total: 4000 yds
Wednesday 12/2
resting hr: 54
soreness/fatigue: 1
Cycle 9am-12pm
Me, Izzie, and Dana rode Calavares and down The Wall and home, I needed a longer ride but oh well. It was cold and we all didn't have time to go out for longer.
total: 40 miles
Thursday 12/3
resting hr: 54
soreness/fatigue: 2
Run 9-11:30am
I NOW HAVE RAN THE FARTHEST I HAVE EVER RUN!! I ran 14.5 miles!! I ran it all on asphalt, and it felt pretty great! Again it felt aerobically great, like I got stronger/faster as I went on.
total: 14.5 miles @ 9:36/mile @ avg 153bpm
Friday 12/4
resting hr: 60
soreness/fatigue: 5 (not bad after that run!)
TVM Masters 5-6:30am
OMG - my first morning practice in MONTHS! Junior Olympics (age group swim meet) was being held at the Pleasanton pool Fri, Sat, and Sun - so in order to get the best spot (as a coach) I got into the pool earlier than all the rest of the coaches as a masters swimmer. Me and Daniel set up our coaches tarps and I swam for only 1 hr so I could get out early and protect our spots.
total: 2500 yds
Saturday and Sunday
Junior Olympics is a trials and finals meet for 14 and under qualifying swimmers. It is a big deal for these young kids, and especially our growing team. This weekend was also the COLDEST its been around here. So, basically you get to the pool at 7am, trials start at 9am, trials ended about 12-1pm, finals started at 3pm, and finals ended about 6-6:30pm. I had saved 2 bike workouts that I could do on the trainer for this weekend, figured I could do it after the meet. I was SO COLD and SO DRAINED from the meet I did not want to work out. The kids I coach did great! I had some good coaching moments with them and also, of course, some adolescent counseling.
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