Lunch Swim (35 min): Warm Up: 4 x 50 w/ 15" rest; 6 x 100 on 2:20 pace, 200 (alternating 50 kick / 50 pull), 2 x fast 50 w/ 60" rest; Cool Down: 200. This was a solid swim and the 100s were pretty even with just a 3 second difference between all of them (2:01, 2:01, 2:02, 1:59, 2:00).
Evening Group Ride (90 min): What a difference a week makes! Last week was a struggle and I averaged 13.1 mph and 142 average heart rate. This week felt so much easier and yet I averaged 13.8 mph and 134 average heart rate. The only thing I did different was really focus on keeping a high cadence throughout the ride and well, it paid off! I just hope it isn't a fluke.
Tuesday - Hill Repeats (30 min)
Started off with a 10 minute warm up jog the did 6 x 45 strides up a 3% grade hill then jogged down as recovery. The hill repeats were at 8:12, 8:20, 8:21, 7:47, 7:24, and 7:22 pace but they only lasted 30 seconds and my recoveries were between 1½ to 2 minutes long. At the half way point, I did stop and grabbed some water which is probably why the last 3 were much faster. The last one I gave it everything I had. Then did a 10 minute warm down jog.
Wednesday - Rest Day
Left for Myrtle Beach right after work.
Thursday - Easy Run (15 mins)
I don't know what it is but I simply do not run well while I'm on vacation. My legs felt heavy and after 15 minutes, I already had enough!
Friday - Easy Bike (30 mins)
About 30 minutes on the very cheap Walmart bike but at least there are no hills!
Saturday -
My husband and I played 18 rounds on a par 3 golf course. I'm not much of a golfer as I only play on vacation so that is maybe twice a year so I do good just to hit the ball straight...if at all!
Sunday -
A strong cold front came through Friday night and temps dropped 15-20 degrees so I woke up to low 50s...great weather for a HIIT (high intensity interval training) run! 10 minute warm up then 4 x 90 sec "fast" intervals at 8:28, 7:48, 7:53, and 7:34 pace with full recovery (3-4 mins). 10 minute cool down.
No comments:
Post a Comment