Monday Apr 20

Resistance Training today, and Rob is back!!!! OK, thought that it was going to be easier, because there would be two of us to pick on, but it turns out that Lindsay just gets more efficient.

We did lunges, and I got to carry weights (20 lb dumbells) while doing lunges around the track, about 30 or so with each leg. What a burn! We also tried out the new standing handstring curl machine, and did calf raises on another. The new weight area was now open, so we got to try out the new machines, and I have to say that it is a very nice setup.

Swimming workout was good, spent lots of time working on form with the pull buoy, as my legs were totally trashed from the workout. So many things to remember.

Training schedule for the week of April 20, 2009

Based on the previous week. Again, no recovery day this week, and 3 days in a row of double workouts. But thursday, friday and saturday are easier days, leading up to a significant worout on sunday :-). PS. My friends think I am nuts. And they think that I am doing a hard workout on sunday too.


Monday: Triathlon Resistance - 1 Hr
:Swim 45 minutes

Tuesday: Intervals at I pace (4:16/km) 10X800M w/ 90 seconds recovery - 1Hr
:Swim 45 Minutes

Wednesday: Triathlon resistance - 1 Hr
:Fartleks for Fun - 1 hr

Thursday: Greasy Noodles at Gee Gong
: Swim Lesson - 30 Minutes

Friday: Fartlek Fridays - 1 Hr
: Easy Cycle in the evening? - Depending on Weather - 1 Hr

Saturday: Swim with Helen - 1 Hr
: Cycle 2 hours

Sunday: 10K easy, followed by 21.1K at Marathon Race Pace - 4:44/Km - 3 Hrs

Projected Total - 14 Hrs

Sunday Training

Long Run Sunday with a Twist - 5K at race pace to finish it off. We had a nice sunday run, good group at the glenmore running room. Went the south route into fish creek, so nice for a change. On the way back, we (this being Geoff, Shawn and Myself) were going to run the last 5K at race pace. We had to sustain a 4:44 pace, and I did OK. The 4th Kilometer sucked, only managed a 4:52 pace, but other than that, I kept better than that pace, so it bodes well for race day.

Of course, the next weekend, I plan to run a 10K warmup before running the Police Half marathon. Is this crazy? well, we will see...

Saturday training

Swimming

Friday training

Intervals - 8x800M@I pace

Thursday Training

Recovery Run - Did 8K, with a couple of stretching breaks. Forgot my garmin, so it really was a run-how-you-feel run. Nice for a change, and felt good too.

Swimming Lesson - Thing of Beauty. Shawn was my instructor, and he was good. Gave me so many things to think about.

Tuesday and Wednesday Training

Tuesday became a swimming day only. I did lots of kick drills, and its coming along slowly. I had too many times where I get moving slower and slower, still kicking hard, and yet not making any forward movement. I did 22 laps total, so this is coming along well. Beat by the evening, so the run didn't happen. I did take the dog for a 5K walk (with a little running... he really wanted to run).

Wednesday
Triathlon resistance training, worked hard, sweated like a bugger, but it was all good.

Geoff and I did 10 hills, and it was different, because we (and helen) were the only people running hills tonight. We got them done, at a good pace, all faster than our baseline, including a wickedly fast last hill, 10 seconds faster than our base.

There will be no problem sleeping tonight.