Sunday Saltin AM Speed

Lung Busting Saltin Fartlek in the altitude...

10 minute warm up

6X 3 minutes hard (160 heart rate) - 1 minute easy

10 minute cool down

Afternoon spin on the trainer...

10 minute warm up

10X 2 minutes @ 155 heart rate w/ 2R

5 minute cool down

I watched an episode of Miami Vice on Hulu while spinning in the basement. Gotta love Crocket & Tubbs!!

Gran Spin & Swim

Started the day with a morning spin to Clint Eastwood's Gran Torino...

10 minute warm up

4X 10 minutes @ 130 hr w/5R

10 minute cool down

TOTAL=60 minutes

Afternoon consisted of a swim up at Westwridge...

700 warm up

500 with pull buoy

4X 75

800 Swim Test compared to earlier this week as well as 2007:

50 meters 45.7 (49.4) (43.9)
50-100m 49.0 (52.5) (49.2)
100-150m 54.5 (54.9) (54.9)
150-200m 53.0 (55.6) (54.7)
200-250m 54.2 (56.2) (54.5)
250-300m 56.0 (56.9) (55.0)
300-350m 57.6 (57.3) (55.0)
350-400m 55.0 (1:00) (55.8)
400-450m 55.0 (56.9) (55.8)
450-500m 54.0 (57.0) (55.3)
500-550m 54.5 (58.0) (57.6)
550-600m 54.7 (56.3) (57.2)
600-650m 53.9 (57.0) (57.8)
650-700m 54.4 (55.7) (54.3)
700-750m 53.7 (58.0) (53.4)
750-800m 52.4 (58.0) (54.2)
TOTAL: 14.19. (15:04) (14:28)

1o0 cool down

TOTAL=2,400

Go Greek Or Don't Go At All

Spun this morning to Get Him To The Greek...

Bike Technique
10 minute warm up
3 sets of
2 toes down
2 heels down
2 L leg
2 R leg
2 standing
cd 5 min

Good spin to a mildly amusing movie (and that is being generous).

Day Off

No work out today

Swim Test

The Westridge Rec Center was the site for this evening's 500 warm up followed by 500 with pull buoy followed by 4X 75 AND THEN THE 800 SWIM TEST. I am listing my times for each 50 meters along with my 2007 results...

50 meters 49.4 (43.9)
50-100m 52.5 (49.2)
100-150m 54.9 (54.9)
150-200m 55.6 (54.7)
200-250m 56.2 (54.5)
250-300m 56.9 (55.0)
300-350m 57.3 (55.0)
350-400m 1:00 (55.8)
400-450m 56.9 (55.8)
450-500m 57.0 (55.3)
500-550m 58.0 (57.6)
550-600m 56.3 (57.2)
600-650m 57.0 (57.8)
650-700m 55.7 (54.3)
700-750m 58.0 (53.4)
750-800m 58.0 (54.2)
TOTAL: 15:04 vs. 14:28

The bad news is that I am slower by 36 seconds than I was three years ago. The good news is that I have about 4 more weeks of getting better at swimming before I do this test for real. The even better news is that I felt pretty good doing the 800 test.

Westridge AM Swim

Jumped out of bed at 5:00am and jumped into the Westridge pool at 5:35am...

warm up 400 ez
ms 3X w/ 1R
600 w/ pull no kick
cd 200 ez
TOTAL=2400

I still have to find a way to make peace with the pull buoy. It is not my favorite yet!

PM Spin

Jumped on the trainer in the basement after work for an 815pm spin...

warm up 10 minutes
ms 5X w/ 3R
5 minutes @ 145
cd 5 min
TOTAL = 50 minutes

Sunday = 60 + 6

The morning began with a 60 minute easy spin in the basement. I was able to make it through the second half of Inside Man with Denzel Washington. Not a great movie but definitely entertaining enough to spin to on the trainer. Grabbed a 6 mile run in the afternoon. Another week of BASE TRAINING is in the books.

Spin and Swim

This morning's spin featured Denzel Washington in Inside Man...

warm up 10 minutes

5X 3 min @ 150 w/ 3 min recovery

5 minute cool down

TOTAL= 45 minutes

Afternoon swim at Westridge...

2X 1,000 (75-25)

TOTAL = 2,000

AM Swim

I hit the pool at 7am today for a 2,000 swim before taking Flip to the airport.

Wash Park Gershler Fartlek

It was a beautiful day for the Wash Park Gershler Fartlek. That just doesn't sound right!!! Well, here is what it is...

10 minute warm up

3 sets: 30-90, 30-75, 30-60, 30-30, 30-15

10 minute cool down

Total = 5 miles

Back At It

This is a Pre-Ironman shot from September 2007. I am posting this as a reminder as to what it felt like to be in that kind of shape. I am also posting it because it is one of my favorite family pics.

Morning Swim...

warm up 400

ms 2X 800 w/ fins

200 ez

Total=2200

Evening Run...

2 loops around Wash Park

Total=5 miles

Can't Get It In Today

2011 Revenue Plan is due tomorrow. No time to s/b/r today. Back on track early tomorrow morning.

Back To Bond

I freely admit that I set the alarm for 5am today but as soon as I saw how dark it was outside I headed back under the covers. I did make up for it by spinning for an hour tonight to 007's Quantum Of Solace...

10 minute warm up

4X 8 minutes @ 130 with 5 minutes recovery

5 minute cool down

Bike RQ

Picture courtesy of Jack Blair Strassner

Tri Bike on the trainer in the basement...

10 minute warm up

ms 8X w/ 3R

3 min @ 162-167 heart rate

5 minute cool down

This is definitely a lung buster. Some sets were better than others. I probably was closer to the 157-158 heart rate zone as opposed to 162.

Brick By Brick

Early Saturday am spin on the trainer - watched the second half of Inglorious Bastards.

10 min warm up

MS 4X w/ 5R

10 minute @ 128-137 heart rate

@ gear threshold focusing on powerfull pull

5 minute cool down

TOTAL=70 minutes

Then ran 6 miles immediately following.

Day Off

The best way to spend a day off is to work on the 2011 revenue budget all day.

Made Up Swim Work Out

Late after work swim. Hit the pool around 8pm and had a nice outdoor swim...

1000 straight (75-25)

200 pull

200 w/ fins

200 pull w/ paddles

4X 75

25 ez/ 25 fast / 25 ez

50 fast / 25 easy

25 ez/ 25 fast / 25 ez

75 fast

200 ez

Total = 2100

Lunch Run

Grabbed a quick two loop run around Wash Park today at lunch. Awesome to get outside for a few minutes. Run total = 5 miles

Inglorious Spin

Inglourious Basterds was the film du jour this am...

warm up 10 minutes

MS 5X w/ 3R

3 minutes @ 145

5 minute cool down

Quick Swim Before The Airport Run

I took advantage of an extra hour I had before picking up Suzy's parents from the airport by heading to the pool at Greenwood...

800

200 swim

200 kick with fins

200 pull

200 catch up with fins

4X 75

50 ez / 25 fast

25 ez / 25 fast / 25 ez

25 fast / 50 ez

75 fast

800 Straight (75-25)

200 ez

Total 2100

Big Triathlon Day

CONGRATULATIONS to Jack for completing his first ever triathlon. The big boy went toe to toe with 300 other young athletes in the Third Annual Greenwood Athletic Youth Triathlon. He did outstanding. I was so inspired by Jack's effort that as soon as I got home I jumped on the trainer in the basement...

10 minute warm up
10X 2 minutes at 158 heart rate - 2 minutes rest
5 minute cool down

I watched the movie A Solitary Man with Michael Douglass. Very dark but very enoyable.

After watching the Broncos go down to the Ravens I laced up for a six mile run. I was a little worried about my right heel but it seemed to get a little better once I got into the run.

Capped off the day by sitting in the dry sauna and then wolfed down some BBQ ribs that had been cooking all day long in the crock pot. Not sure that those last two activities were on the schedule but hey, what are you going to do??

Spin w/ Jay

I decided to mix it up a little bit by spinning with Suzy this morning. We did 75 minutes of Jay's class at Greenwood. I spent most of the time in the 130-150 heart rate zone. This was the first spinning class I have done in ages. Later that afternoon I scouted a track for some upcoming speed work. I found one very close by which means that the FARTLEKS can begin on Monday assuming that my heal cooperates.

Night Swim

I hit the pool after work. I jumped in at about 6:45pm as the sun was setting. A pretty cool time to swim. A little chilly outside but very comfortable once in the water.

1000 warm up (75/25)
10X 100 at pace with 1 minute recovery
200 cool down
TOTAL: 2200

My heart was definitely beating during the 100s at pace.

Rest Day

No exercise for me today.

The Pull Buoy Returns

The piece of foam goes between your thighs and go for a swim. Sounds pretty simple but it is still not ultra comfortable for me for some reason. It basically puts the intensity on the upper body.

400 warm up
3X 500 w/ pull - no kick
200 cool down
TOTAL=2100

The Karate Kid Part II

Early morning spin today in order to watch the second half of the Karate Kid remake.

warm up 10 minutes
ms 5X w/ 3R
3 minutes at 145 heart rate
5 minute cool down

Wax On - Wax Off

Spun in the basement this am to the first 40 minutes of the Karate Kid remake. Some pretty good entertainment.

10 minute warm up
5X 3 min on - 3 min recovery
HR 140

The Fins Return

After a three year hiatus the fins were back out at the pool today.

400 warm up
2X 600 w/ fins
200 cool down
1800 total

Saturday B&R

I took advantage of the great weather and rode out to Chatfield Lake. I dusted off the QR Tri Bike and spun out and back for about a 90 minute ride. Topped off the day with a 6 mile run in the evening. This was the first run since Aspen. My right heel is giving me some trouble and I felt very slow on the run but at least I was back out there.