Training - Week 3

I am slowly working my way out of my motivation slump one week at a time and week 3 of lots & lots of weeks of training went well. Now lets hope I can keep the ball rolling and have another good week this week! Oh and plus I get to race this sat :)

 

Anyhow, here's how last week went:

 

Monday - Rest day with 4 mile bike commute

 

Tuesday - Bike: (1:44) - 30.5 miles: The weather was nice so I went down to Haines Point after work. I did  6 x short loops with one long loop working on intervals. I managed to hold 23mph on the interval sets but I think the tail wind was really helping me there.

 

2 mile bike commute

 

Wednesday - Run am (:44) - 5 miles: Woke up bright and early and was out the door by 6am with my M. We did a mile warm up then headed to Lincoln Park for our track practice. Maybe because I was half sleep my legs didn't want to turn over and I felt like I was extra slow. Did 1 x 1600 - 2 x 800 - 2 x 400. Then a mile cool down by to our house.

 

Swim pm (:49) - 2500 yards: Nothing to special here. Did a ladder that started and 100 and worked its way up to 500, then back down.

 

4 mile bike commute

 

Thursday - Bike (1:00) - 15 miles: Another early morning. This time fitting in my trainer session before having to be at my desk at 7:30. I hate the trainer and this ride was no different.

 

2 mile walk commute

 

Friday - Run - (:40) - 4.7 miles: It was cold and really windy (30mph gusts). I couldn't make myself go in the dark and the cold so I went during my lunch break. It was still cold and windy and I was hoping the wind would help push me up the hill during my hill repeats. I didn't think the wind did jack sh*t but I did 7 x Cap Hill repeats and froze my butt off. Once back at work I couldn't get warm for the life of me.

 

Swim - (:49) - 2500 yards: Sick of swimming slow. My main set was 10 x 100 at about 1:40 with 10 second rest between sets. This was hard for me.

 

4 mile bike commute

 

Saturday - Bike - (2:00) - 30 miles: Way to cold out to think about riding outside, so the trainer it was :( But as much as I loaf the trainer I got a good workout in.

 

Swim - (:50) - 2500 yards - Went to the pool with my M. It was crowded and I ended up sharing a lane with some stupid people with no swim etiquette. Anyhow more speed work with 10 x (50 - 100).

 

Sunday - Run (1:19) 10 miles: I put off my run all day! I woke up with a headache that just wouldn't go away. I laid back down for a nap in hopes I would feel better and two hours later, yes a two hour nap, my head did feel better. I was stupid though and wanted junk food when I woke up and had skittles and a coke. Finally at 3 I got myself out the door for my run knowing it had only been a half hour since I ate all that junk. And guess what - my stomach hurt- no surprise there. Despite my stomach slushing around with coke in it, I had a good run. I finished up my run with a 7:45 minute mile. Which is right around were I want to be this weekend during my 14k race.

 

Happy Monday All and have a great week :)