Week of 2/24/08

Summary

Swim- 3 sessions

Bike- 4 sessions

Run- 3 sessions

Another week w/mildly less frequency, but same or better volume in terms of total hours

Monday-

Run- Easy 30min jog on Waterfront

Swim- Main set= (not including warm up, cool down, drills) 3x400y: 6.13, 6.20, 6.25..

Not fun, I suppose I need to get used to this as an "Iron" workout.

Tuesday-

Run-

Late afternoon- 40min jog out and back

Bike- 1hr 16min total

5x1 min L5 watts 280-300w

4x10 min L3 watts holding 215-230w

Wed

Dealing w/some tight calves, which unfortunately also bother my feet, no run today to get well, loosen up..

Swim- Evening swim at Bellevue YMCA, Main set= 4x200 & 2x100, 10 sec rest... 200's ranged from 3.02 to 3.08.. 100's 1.30, 1.25


Thursday

Better safe than sorry, so taking another day off from running to loosen up calves

Bike- An hour and a half (90min) 25mi outdoors on the Burke Gilliman, just a nice steady cruise in great weather with the best bike partner ever.

Post-bike- Went into downtown Seattle to see "Spirit of the Marathon".. fun movie.


Friday

Run- Late Afternoon, nice out and back on BG, both of the footies feel fine. 52 min steady


Saturday

Swim- Main Set- 300 mod, 200 mod-hard, 2x100 hard.. Only got a watch on the 100's = 1.24, 1.28

Bike- 51 miles, Snohomish route w/Shan. 3hrs, 38min

We got a bit lost on the way, so we were out there for over 4hrs.

Sunday

Bike- 37 miles, 2hrs 48min

Rode the Chilly Hilly, a group ride around Bainbridge Island. It wasn't chilly at all, but beautiful and unseasonably warm. It was most definitely hilly, no question about that. Wattage not real important here, but I pushed a few longer hills for some intervals, etc. I hit my all time peak max wattage value yesterday, so that's interesting.