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Monday, November 21, 2011

Nov 14-20

Feeling a little under the weather today. I came down with a sore throat last night which somehow as robbed me of nearly all my energy. I stayed home today, working from the home office and front and back porches. That I love ... the run at lunch, not so much. But that's for next week's blog. I'm supposed to be summarizing last week.

The goal after last week was to start adding on some volume while keeping the intensity pretty high. Goal achieved!

Monday
Run: 1hr 23 min with 20 x 30 second strides on 30 second jog. http://connect.garmin.com/activity/128728672

Tuesday
Bike: 1hr steady
Swim: 40 min with my favorite main set (400, 4 x 100 desc, 300, 3 x 100 desc, 200, 2 x 100 desc, 100, 2 x 50 desc).
Run: 30 min hills

Wednesday
Bike: 1 hr w/8 x 4min intervals: http://www.trainerroad.com/cycling/rides/4054
Run: 55 min w/8 x 400m intervals: http://connect.garmin.com/activity/129474118

Thursday
Run: 30 min recovery

Friday
Bike: 1 hr w/ 6 x 5-7 min intervals: http://www.trainerroad.com/cycling/rides/4267
Run: 1 hr 16min easy but with the usual 2 mile time trial. Both J-Flo and I made big strides (pun intended) over last week. I shaved like 25 seconds off. My splits were 5:40 and then 5:46 for a total time of 11:26. No negative split tho (J-Flo was 6:01/6:00): http://connect.garmin.com/activity/129474123
Swim: 30 min technique focus.

Saturday
Bike: Usual CX dirt/asphalt mix ride. Rode pretty hard: http://connect.garmin.com/activity/129603905

Sunday
Bike: 30 min easy spin

Summary: Swim: 1 hr 10 min, Bike: 4.5 hrs, Run: 4.5 hrs, Total: 10 hrs 10 min

This week is Thanksgiving so we'll just have to wait and see if I can continue building volume back up.

Saturday was also a big play day for me and the girls. My son was spending the night with grandparents and Jennifer was at her dance practice. So first I took them to a birthday party at the skating rink / indoor putt-putt place (which was FUN) and then we came home and found some new toys had been delivered. Of course we played on them all afternoon - which was even funner! :p



1 comment:

Carolina John said...

I really like that descending swim set. looks like it's almost as much fun as the 4-wheelers!