January 28

Not feeling 100 percent today, a little lung-y/coughy.  Energy is alright though.  

Swim - 1:00  3000m (1500 - 23:57)

Bike - 1:00  (first day for Triathlete Canada bike program).

bike commute 1:00

Training Plan for the Week 4

I'm just trying to work out the next 12 weeks until Syd's plan takes effect.  Trying to figure out how to get the milage up, but I have to work around Deb going away, /emily visiting, Mom and Dad visiting, Easter vacation (while Deb is away) and March break (also with Deb away).  I'm going to have to skimp on the swimming for a couple of those weeks because that is my strongest event and it's the one that takes the most planning to get to and from the Y.  Biking is not too much of a problem until I start doing shows at night.  And I'm going to have to fit the running into getting to and from work.  I don't have to deal with that for a few more weeks so...  Also, starting the stationary bike training plan from the Triathlon Canada magazine (B mag).

This weeks training schedule:

Monday: 

B mag - 1:00

Swim - 1:00

Tuesday:

W3 - :30-1:00

Wednesday:

B mag - 1:00

R7 - :30

Thursday:

Swim - 1:00

Friday

R1 - :30

Saturday:

Bike - 1:15

Sunday:

Run - :40

Total: 8 Hrs.

January 27

Run - :30 R1  5.5 mph

This week:

Swim - 1:30

Bike - 3:00

Run - 1:00

Bike commute - 3:00

January 26

Bike - 1:00

Bike - :40 commute.

January 25

Didn't get my run in today so I took the day off.   Jazz got a split pad while she was going after a raccoon so I had to take her to the vet this morning. $450 later... She has a very cute bandage on her front paw.  It says "ouch".  Two weeks of no playing with her buds and no running.  She'll go stir crazy.

Bike - :40 commute

January 24

Swim before work.  2600m.  First workout from the swimplan.com website.  Really enjoyed it.  Of note, as part of the warm up - 50m breathing only left, 50m breathing only right.  I think if I did this more often it might even up the strength in my shoulders.

Bike tonight.  I started thinking about doing a Lactate threshold test earlier this evening so as I started my ride tonight I began steeling myself for  a hard ride tonight.  It was tough.  My heart rate gets higher in a race but I think riding a trainer is harder in alot of ways.  Did the test in 4th gear.  Not terribly high but it took a lot out of me.  I think it was the hardest I could do.  The rpm was mostly around 90-95.

Swim - :45 min.  2600m

Bike - 1:00 Lactate Test  Ave. HR 156. 

Bike - 1:00 commute

January 23

We must be flexible!  I, typically, left my bike key at home and couldn't get to the Y because I couldn't lock up the bike.  So no test today.  Maybe it was too early anyway.  I did run for 1/2 hour in the cold weather.  Not bad at all.  Took Jazz with, she was pretty good and particularly cute when I said "squirrel."

Bike - :40 commute

Run - :30 steady run ave HR 134.

January 22

Swim test before work today.  Snowy so I didn't ride to Y or work.  Walked 40 min. from Y to Soulpepper.  Pushed the first 100 as I would in a race.

Swim - 1K Test.  

wu 400

1k test

cd 400

total 1800m.

1k: 15:46.  by 100m  1:26,1:33, 1:34, 1:36, 1:37,1:34, 1:37, 1:36, 1:36, 1:33.

January 21

Bike- 1:00

Training Plan for the Week 3

This week:

Monday - B2 (1:00)

Tuesday - Swim 148, TT 1k.    (1:00)

Wednesday - Run HR Zone Test  (:30)

Thursday - Swim  (1:00)

                     Bike   (1:00)

Friday -  R1  (:30)

Saturday - Bike HR Zone Test 

Sunday - R2 (:30)

Total - 6.5 Hrs.

                   

January 20

This morning went to the Y as usual for the kids swimming lessons.  While Pip was having his lesson I ran on the treadmill for 1/2 hour.  Slow and steady.  5.5 miles per hour.  It's hard holding back.  I want to run faster and longer but know in the long run this will be better.  After the run I did some laps.  Not hard or far.  Trying to get C. to do some laps with me.  She managed 10 laps.  I got in about a kilometer.  Mostly drills and stroke work.  Did the swimplan.com  5 min test and swam 300 in 5:00 and plugged that into the website.

Run - :30

Swim - :30

Totals for this week:   6.5 hours

Swim - 2:00

Bike - 2:00

Run - 1:30

Weight - 1:00

January 19

On the trainer.  Did a few single leg sets and a couple of short intervals of big gear standing, and spin ups.

Bike - 1:00

January 18

Weights today.  Full body general weight workout.  I'm wondering though if it would be better to shorten the workout and be more specific.  IE  Do legs and core stuff on a swimming day and arms and back on a running day.  Question for Coach Syd.

Weights - w3.

Run - :30 min.@ 5.5mph. slow and steady base.

January 17

Another day off work!

Swim today.  The pool was a little crowded but not terrible.  Started at 12:15, ended at 1:00 when no one was there.  1:pm is a better time to go.

wu - 100,  6x50 (5s) as 25 left arm, 25 free/25 back, 25 free/25 breast,25 free x2,  100 (500m)

MS - 3x500 TT (45s).  8:07, 8:08, 8:05.

cd - 100 each free, back, breast, free

Total: 2400m  (45min)

Can feel swim fitness easing in.  Not nearly as tight as I was at the beginning of last week.  Still a little weakness in the right shoulder when breathing to the left.

January 16

Today I was home alone and I had no work to do.  Spent most of the day cleaning the house - kids rooms are at least tidy now. Got in 

Bike - 1:00  steady ride in 3rd gear.  HR ave. 131.

January 15

Early afternoon workout. 2 hours in the Y.

Run - :30 min  Ave HR 138.  

Started at 6.5 mph and as my HR drifted I  slowed by the end I was at 5.5.  I felt tight in my Whatever is at the side there at the butt, is it the medial gluteus?  Not fully recovered from the test on Sunday.

Swim - :50  2250m

I feel I'm getting a little swim fitness back.  It wasn't a hard swim today, though.  Working on catching as soon as possible and finishing on the back end of the stroke.  Nice and long.  Good today.  I notice I am weaker on the right side.  When it is fatigued, the right shoulder doesn't have the force when i breathe over my left side.  It sort of buckles, not really buckles but I skull more, it's not a full catch.  Hard to describe.

wu: 100, 50 kick, 100, 50 kick med., 100 med. hard.  

MS:  3x300 (40s) aerobic pace.  5:12, 5:15, 5:09.  50 kick.  2x300 (40s) aerobic pace.  5:13, 5:11.

cd:  100, 50 kick, 200.

Training Plan for the Week 2

Planned swim canceled when I got to the Y and realized I had no swim gear.  Typical.  So day off except bike commute 1:00.

For the week:  approximately 5 1/2 hrs. , not bad for the first week back.

Swim:  4100m (2hrs)

Bike:  2:00  (commute 4:00)

Run: 1:25

Training schedule this week:

Mon (today) off

Tues - Swim S42

wu: 100 easy. 50 kick easy .100 easy. 50 kick moderate.  100 swim moderate.  MS:  start slow and decrease time for each 300.  3x300 (30s) at aerobic effort.  Kick 50 easy. 2x300 at aerobic effort.  CD:  100 drill of your choice.  300 swim.  Total 2350.

Run: 30 min. Zone 1

Wed: Bike 1:00 Zone 1

Thurs -  Run 30min Zone 1

Fri - Swim WU: 100 drill, 50 kick, 100 drill, 50 kick. MS: 3 x 500 at T-pace (45@). CD: 100 drill. 50 kick easy. 300 swim good form. Total 2250

Sat: Bike 1:00 Zone1 with some 1 leg drills

Sun: Run 30 Zone 1.

Bike 1:00 Zone 1.

January 13

First attempt at running lactate threshold test.  I only decided to do it as I was doing a regular run at the y.  I felt so good I thought I'd give it a try.  I think I'll have to do another in a couple of weeks as I don't think it's quite accurate.  I wasn't quite sure what speed I could maintain over the 1/2 hour, so I think I started a little slow.  I ended up running 8 mph according to the treadmill, I started at 7.  I also didn't remember to do 15 min warm up and some hard efforts leading up to the TT.  Given the faults in the testing my average HR was 168 bpm.  Peeks to the HR during the test had me at 174 for most of the final 5 min.  I had a cool down in the pool because I was teaching my daughter breaststroke and she was doing some laps, I got a few easy laps but not enough to count for anything.  

Run - :30.  Lactate threshold test ave HR168

January12

Bike commute  - :40 min

Bike (trainer) - 1:00

January 11

Full day of rehearsal so had to get out early for a run.  Just the second run is quite a while so I'm still rusty.  Ran for :30 minutes today.  Took it quite slow.  I'm trying to work on landing on my midfoot but don't really know what it's supposed to feel like.  The weather was nice-ish.  Really pleasant temp for running.  Started out with a hat and gloves, they quickly came off.  Jazz was really good again today.  I think she might like running with me.  After the run we stopped off at Dieppe park for Jazz to have a little fun.  There was a wheaten there and they love to chase each other and they chased each other through some very sloppy bits.

Rehearsal was not good for me - felt a little self conscious.  I felt very old next to kristin p. and couldn't seem to shake it.  Talkback with George Brown students.  Felt like a dick.  I always think of better things to say when the whole thing is over.  Note to self- net time only kicking and screaming.

Bike commute - :40

Run - :30  HR 139  (Close to 5K)

January 10

A little sleepless last night too, so nothing to do with the trainer before bed.  Up early- Deb to work, kids to school.  Took Jazz to Withrow for a good run around.  Home to prepare supper so Deb wouldn't have to do it later.  Then to the Y for 12:15.

Pool temp was a little warmer that usual.

wu - 400 steady

ms - 7x100 descending 2os rest in between. Times:  1:41, 1:38, 1:36, 1:35, 1:37, 1:33, 1:31

5x100 trying to match the time of the last 100  in the previous set. 1:33, 1:35 (by now the triceps are screaming and I feel like I'm flailing, though a stroke count put me at 17 for a length), 1:34, 1:34, 1:38.    I intended on doing a 3rd set of 3x100 trying to keep 1:31 pace but the :38 I was struggling and luckily my kids swimming teacher who is also a pretty fast triathlete came by and we shot the breeze for a few minutes.  decided to cool down with -

cd - 400 as 100 free, 100 back, 100 breast, 100 free

total : 2000m

Also bike commuting of about :45 minutes.

Saw opening of Saltwater Moon at Soulpepper. Fantastic!

First Post

Let's see how this goes.  

Yesterday, January 8th, 2008.  After several months of dormancy I finally got to the pool and on the trainer.  I've been wanting to get back for ages but during the holidays it was hard to get out and ..etc.etc.  Now the kids are back at school and rehearsals are pretty set I have started again.  I took advantage of a late call to rehearsal for The Odd Couple yesterday to get to the Y.  

wu- 6x50  as 25 drill, 25 free. 5s rest.  Honestly, I have to look up some drills.  After punching the water I was dry.

ms - 100 (5s), 200 (10s), 300 (15s), 400 (20s), 300 (15s), 200 (10s), 100.  (1600m).  Last 100 was 1:35.  Clearly rusty.  It felt great being in the pool but I tired quickly and didn't feel loose at all.  I cut the workout short by 900m when I didn't take the ladder all the way up to 500.  I'm cutting myself some slack as I think it might take me a few weeks to get my stamina back.

cd - 200 as 100 back, 50 breast, 50 free.   Total 2100m.  

Bike:  (commute 20 min. to the Y, 15 min. to work, 20 min. home:  total commute :55.

30 min. on the trainer.  Only goal was to get on and do something.  Kept the rpm at 90-95.   21.1k, 22.8kph ave.  Bottle of water and a banana.  Did this ride at 9:30 pm.  No ill effects as cramping or tightness at night.  I was a little sleepless.  I'll keep tabs on that.  Might   have been Deb waking me for snoring.

January 9 am.

Run:  Deb took the kids to school and I took Jazz for a run.  She seemed eager and didn't lag at all.  Maybe she likes it now.  Again, the goal was just to get out.  Ran a solid 25 min.   Didn't take the HRM but I would say the HR was about 125 for most of it.  Easy.  I have lost some fitness as my legs felt a little heavy toward the end when over the summer 25 min would have been a cake walk.

Now I'm back on and have done all 3 sports within 24 hour.  Tomorrow, I have a late start and will swim and gym (gym if there is enough time.)