Endurance 300s: 12x25 EASY, 6x50 STEADY,4x75 (25 EASY, 25 MOD-HARD, 25 STEADY), 3x100 STEADY. All on 10 sec. RI. 7x300 descending on 15 sec. RI.
Cramping (both physical and mental) got me in the pool this morning. Physically my feet and calves cramped during the decending portion of the swim today. Cramped badly at 200 meters into interval 5 of the last 300's and had to stop. Whenever I do cramp in my legs it always happens while in the pool (not on the bike or run). I know today it could not be related to hydration because I must of taken 3 p's before even jumping in the pool and I had to do it again by the time I got out. Not sure what is causing this while swimmming but I need to figure it out. Had a total brain cramp while counting meters during the 300's. According to my counting I did the 1st 300 meters in just over 5 mins. I know for a fact that must of been 50 meters short because I was swimming EASY. Did the 2nd in 6:07, 3rd 5:59 which were right. STEADY intervals right around or just under 2 min. per 100 are right on. However, I did the 4th in 6:42 which I know must have been about 50 meters too long. So, probably 50 meters short on the 1st interval and a 50 meters long for the 4th interval and of course I cramped badly on interval 5. So I called it a day right there. Mental problems are just a lack of focus, physical problems have me scratching my head.
Have a key workout on Saturday so hopefully I'll rebound.
Sports
Walking
10m
Sport comments: WU
Thu, Nov 19 2009
47m 14s
5.00 miles
09m 27s/Mi
10:15 AM
Aerobic, Steady Endurance: 45 min. STEADY. 10:1 Run/Walk.
Goal was to keep HR below 136. Caught myself going over 136 twice - slowed it down a bit. Calves were a little tight today for some reason. Other than that just an enjoyable run.
45m
Straight Arm Pulldowns (4x20), Lat. Pulldowns (4x20), Hip Bridges (4x15 each side), Leg Presses (4x20), Calf Raises (4x40 each side), Seated Row (4x20).
Low High Aerobic Testing: WU for 20-30 mins EASY to STEADY. MS 40 min. climb split in 1/2. Climb 1/2 at bottom of STEADY and climb 1/2 at the top of MOD-HARD.
No hills to climb here so I benchmarked off HR. Bottom STEADY at 120 and top MOD-HARD 135. 40 min. to Laurel Rd. riding for 10 on EASY and 30 on low STEADY (16.75mph). 36 min. back on high-end MOD-HARD (18.63mph). Pushing it pretty good on the way back.
Aerobic, Descending To MAP: 20 min. EASY build to STEADY. Hold STEADY and watch HR. See if you can hold STEADY for an hour without crossing MAX Aerobic HR.
Great run, felt super. Extended the run 15 min. 4 loops/2 mile per loop. 1st 2 miles held HR at 133. Next 6 miles kept HR in the 142-145 range (which I believe is 10-12 beats below my FT). So much nicer running in 70 degree/low humidity weather.
A recovery swim. Pattern was 500, 100, 400, 100, 300, 100, 200, 100, 100, 100, 50, 100, 50 on 10 sec. RI's. Primarily a relaxed swim with low HR.
Been a little while since I've been in the water. Took about 500 meters to get into a rythmn but finally got there.
Sports
Walking
05m
Sport comments: WU
No time to do the scheduled strength training. Hammie's are a little sore. Not sure if it was the weight training last Saturday on the 3 straight days of running (two of which had speedwork)?
EASY ride around neighborhood and to the track as WU for run test.
48m 03s
5.00 miles
09m 37s/Mi
8:40 AM
Advanced Run Test: Incorporated a fast walk interval this time around. Laps were 1 mile in distance with HR reading every quarter mile. Target HR's while running were 125, 135, 145, and 155. Pace and HR results were:
Did do the Run/Walk protocol between recorded intervals (1 min. walk). Paces were faster than the previous test that I ran. I'm certain some of this was due to weather (65 degrees with low humidity this morning). Hopefully some performance increases were due to enhanced fitness. Who knows for sure?
1h 00m
Straight Arm Pulldowns (4x20), Lat. Pulldowns (4x20), Hip Bridges (4x15 each side), Squats (4x20), Leg Presses (4x20), Calf Raises (4x40 each side), Seated Row (4x20).
Make sure you can hit tomorrow's training.
Leave room to lift your effort in the 2nd half.
Build capacity to absorb WORK, not endure pain.
No ZERO's.
Swim SMART, Bike STRONG, Run TOUGH.
Eat, Train, Recover, and Behave like a CHAMPION.
BODY Composition - Free Endurance/Speed
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Actual training
