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September 19, 2006
Tuesday Workouts
AM swim (did I mention that I had the day off work and slept in until 7 am?!?!)
3500 yds at YMCA (900 yds warmup, 600 yds cooldown)
20x100 as:
4x100 on 1:40
1x100 on 1:25
3x100 on 1:40
2x100 on 1:25
2x100 on 1:40
3x100 on 1:25
1x100 on 1:40
4x100 on 1:25
Very tough workout for me by myself. I did this workout before but with the masters team and I didn't lead it and let me tell you - drafting in the water is a benefit for real! I've said it before and I'll say it again though - I think swimming hard on little rest is what will make me a better swimmer. The trick of this workout is the 100s done on the "moderate" interval (1:40 for me) because 100s on 1:40 isn't that easy and so I never felt fully rested.
PM brick
I got real lazy and called up Coach J to see if he would ride with me this afternoon because I wasn't feeling the ride by myself. That and I wanted to ride the BMC which lives at the shop. Yes, I'm spoiled. So I drove to the shop and rode with my coach and although he did most of the pulling he made me do some too. When I was drafting I was in heaven but when I was pulling I was working really hard. Coach is a very strong cyclist and poking along at 19 or 20 MPH will not do. Anyway, we rode for a little over 25 miles and I felt pretty good although I can still feel Saturday's ride in my quads.
Next up was a run (right after our ride) in which I was to run 30 minutes out and back and negative split on the way back. I started running and felt pretty good and instantly decided I needed to back off the pace some or else I was going to have to sprint the whole way back so as to be able to negative split! I ran out for 15:35 and then back in about 14:25 so it was just right. My running feels strong coming off the bike, stronger than it ever has before. Not sure how I'm going to do in "just" a running race but let me ride a little first and I will be happy. :) Did I mention that it was a *gorgeous* day outside and I was loving life during our ride/run?
Finally my cooldown - take coach's dog (who hangs out at the shop all day) for a walk. Luckily he's not like Roxy who yanks off your arm. :)
Posted by beth at September 19, 2006 9:35 PM