Monday, March 17th - St. Patrick's Day (re-posting what I posted on Facebook)
Not a bad recovery day & workday off. Slept in with my BFF Sealey sharing a pillow then shared smoothie (i draw the line at coffee!) cooked our week o suppers +, dusted & vacuumed (aka sucked tumbleweeds up w/ central vac), pretended to cleaned bathrooms, changed bedsheets, mad dash to car & lwr Sackville for ooohsooopainfulbutwonderous deep tissue massage, booked massages til post IMLP, answered some emails, then bundled up & had a shot of "good" tequila and tossed a ball for my girl and a stick for my godson Snowbank on the ice (on ice they travelled across the lake!) laughed and laughed, dished out water & biscuits to exhausted doggies and now watching the sun go down on the lake with Van Morrison playing and Big Dawg making & lighting fire... A good day! Thank you leperchauns!! (P.S. so hard not lacing up skates but then it wouldn't have been recovery)
— feelinglucky.
Tuesday, March 18th
Moka's Workouts for Tuesday, March 18
Workout #1: 20 minutes in heart rate zone 3.Type: Run Duration: 1:00 at 05h15
Description: BT: Tempo. Warm up 15 min and then run 2 x 15 minutes in zone 3 heart rate continuous. Treadmill. 5 minute recovery jog between. 10 min easy cool down.
- Workout #2: Core, Strength & Stretch
Type: Strength Duration: 0:45 at lunch
... dog-dang it little did I know, Rascals tore a nail on the ice. No blood but down to the quick so
it will likely have to be removed - again! Poor BDD - off to the vet. Happens at least
once/winter. Takes so long to heal. One bootie on a country hound - she'll be teased for sure
5:14 pm
As I thought - nail has to go so the kid is going under. Less teasin more pity party & treats!
Guess where I'm off to instead of the pool. Family first.
Met Barry at ferry terminal... killed time at Chapters then picked up Sealey at Dartmouth
Veterinary Hospital. They had to give her a general to remove the top part of the nail. She
had a light bandage which she managed to remove even with the E-collar... I think it may
have been on too tight. I've never heard her cry as she did that night and morning. I gave
her some kid's strength tyenol and it took the edge off but it was hard to leave for work. Barry
said that 5 minutes after I'd left, she'd removed it and didn't cry again so I think it needed to
come off. She's got flexibility yogi's would envy! The nail has to remain dry. It's always a
challenge with little Miss Houdini - she can lick it until it becomes infected. Peroxide is our
best friend this week!
This was taken 5 days after operation to remove the top of the nail which was split. It won't heal otherwise. We did get lucky this time that the bottom is OK.
Otherwise, it takes alot longer to heal as it re-opens whenever she walks
Poor kid with Elizabethan collar which doesn't really do much since she can still reach the toe
but hopefully acts as a bit of a deterant?
Wednesday, March 19th
Moka's Workouts for Wednesday, March 19
Workout #1: Force RepsType: Bike Duration: 1:30 at 05h00
Description: BT: On trainer. Use the big chain ring and a gear that allows only about 50-60 rpm. While in the saddle and sitting up drive the pedals down as hard as possible for 8-12 revolutions of the cranks (count one leg). Do 6-8 of these starting a new one every 3-5 minutes after warming up. Power for each repeat should be zone 7 - maximal.
Workout #2: Recovery
Type: Run Duration: 0:30 at lunch
- Workout #3: 200s variable pace *swim from Tuesday night*
Type: Swim Duration: 1:01:00
Description: WU: Build effort on each rep.
100 swim, 50 kick, 100 swim, 50 kick, 100 swim.
MS: Each numbered set is done non-stop as a 200.
#1—100 easy, 50 mod, 50 fast (10” recovery).
#2—50 easy, 100 mod, 50 fast (20”).
#3—50 easy, 50 mod, 100 fast (30”).
#4—100 fast, 50 easy, 50 mod (20”).
#5—50 fast, 100 easy, 50 mod (10”).
#6—50 fast, 50 easy, 100 mod. (60”)
Repeat #1, 2, 3.
CD: 150 easy with drills.
Total: 2400
Thursday, March 20th
Workout #1: Strides, 6-8, count steps
Type: Run Duration: 1:00 AT 05h15
Description: Strides. Warm up .treadmill run 6-8 x 30 left-foot steps (count your left foot strikes stopping the interval on the 30th step). Your goal is exactly 19-20 seconds for each interval. NOT faster or slower. On the recoveries skip 60 times (30 skips each leg alternating). Perfect form on each interval! Zone 1 cool down.
Workout #2: Moderate 100s
Type: Swim Duration: 0:55
Description: WU: All easy. 100 swim, 100 kick, 100 pull, 150 swim.
MS: 3 x 100 mod (10”). 1 min rest.
Do above 4 times
6 x 75 kick (20”) done as 25 build, 25 fast, 25 easy.
CD: 300 easy swim. Total: 2400m
Friday, March 21st
Workout #1: Recovery spin * SKIPPED THIS OPTIONAL SESSION - SLEPT IN WITH SEALEY!!*
Type: Bike Planned Duration: 1:00
Workout #2: Variably paced 75s
Type: Swim Duration: 1:18
Description: WU: 200 pull buoy.100 kick.300 swim.150 kick.
MS: 4 x 75 (10”) done as 25 fast, 25 slow, 25 fast. 1-minute rest.
Do above 4 times
10 x 25 fast (30”). 8 x 50 fast (30”). CD: 500 very easy. Total: 3000m
Today - Workouts for Saturday, March 22
Workout #1: Easy ride * it took longer than anticipated. I've had a slow leak that I finally decided I'd better deal with...so it was re-training myself of changing the rear tube. Had to remove bike from trainer and put it back on. In doing so, I learned something very valuable while shaking my head. The maximum PSI is 145. I know I didn't put in more than 110-120 PSI all last season, yep - including BOTH 70.3 Ironman races. I wonder how much faster my bike splits would have been? Needless to say, that unless it's slick pavement on July 27th, I'll go with the maximum for IMLP! Just shows that I'm still learning about my Pitoune.
Type: Bike Duration: 1:00 Description: Ride in the power 1 and 2 zones, mostly 1 zone. Mostly flat course. Low effort--light on pedals. Comfortably high rpm. Lots of time in aero position.
Workout #2: AeT Steady State *Very rewarding run today. I went in the hilly direction on purpose even though I was supposed to run on a mostly flat course. I wanted to measure the grade and time to ascend one hill in particular that may be a good candidate for hill repeats I noticed are about to begin. It says I need a 3% grade and 5 minutes to run one interval. My guess was correct on the time 5 min 25 sec. and elevation is perfect too!
Type: Run Duration: 2:00 17 kms
Description: BT: Warm-up long and gradually. *Oops!* Then on a mostly flat course and soft but firm surface run 50 minutes continuously in heart rate zone 2. Not higher. Focus on good form with a high cadence (85+ rpm) and flat footstrike. Long, easy cool down in zone 1.
With my godson Snowbank after my 2 hour 17km training run. It was 10c sunny and balmy when I began -2c when I was done! Now it's snowing
Workout #3: 2.6 km walk with Sealey - it counts in my books
Very rarely do we go for on-leash walks... neither of us like them much.
Notice the one bootie on rear left foot
Tomorrow Sunday, March 23
Workout #1: AeT Steady State *I am going to ride for 4 hours but will be doing some re-testing as I think my zones have changed. Fingers are crossed but I think my power has increased/improved. It's important as it will have me train at the appropriate intensity in the coming weeks which will help me improve even more.
Type: Bike Planned Duration: 4:00
Description: BT: Warm up 20-30 minutes. Then ride 2 hours, 30 minutes (2:30) steady at 25-30 beats per minute below your 5a zone (LTHR). Finish the ride in power zones 1 and 2. What was your average power for the steady state portion? Check EF to see if it has risen over the past few weeks.
Workout #2: Optional 15 min zone 1 brick run on treadmill * I always do this
Workout #3: Optional 40 min recovery swim * we'll see energy and time-wise.
No comments:
Post a Comment