Sunday:
It was cold, and windy out today. I thought about going for a longer ride (~40 miles), but decided to just do a Subway run (12 miles). I got to the Subway and they were out of most of the stuff. At 1pm? No Sweet Onion Chicken Teriyaki, no Prime Rib, and who knows what else. Of course I didn’t find this out until after standing in line for 15-20 minutes. I thanked the guy for wasting my time. I left there and rode to another Subway and got a couple subs. My ride ended up being about 14 miles total.

A little later I set up my Trek 1000 on my Cycleops Fluid 2 Trainer, and spun for about 45 minutes using one of my Spinervals DVD’s-No Slackers Allowed. They give a good hard workout!

Maybe later this winter, I will pull out my rollers and give those a shot.

Monday:
I had taken the day off for our trip to New York. Even though we cancelled the trip, I still took the day off. I took the opportunity to go swimming in the middle of the day when the pool was less crowded. I swam 60 laps (3000 yards or 1.7 miles). I wrote about it here:
http://www.fitness4sports.com/swimming-3000-yards.html

I also did spinning on my bike using the Spinervals DVD for Recovery and Technique. I spun for about 25 minutes.

Tuesday:
I got home, and started running my intervals. I only managed to get in a couple miles worth before having to get ready for karate class.

Wednesday:
I swam a mile. I started with an easy warm up. Then I swam a handfull of 100 yard intervals doing freestyle. Then I started swimming easy again, but focusing on doing freestyle. I also worked on turning at the wall. Not flip turns, but more like side turns. I should work on actual flip turns I guess. After I finished my mile, I played with diving down an touching the bottom, though not at the deepest part. Maybe next time. I also played with swimming under water a little. Just for fun.

Thursday:
I ran 6 miles. 2 easy miles (10:00 minute/mile pace). 2 miles @ 6:58 min/mile pace. 2 easy miles.

Friday:
Swam one mile. I swam freestyle and a faster but easy pace for the first 15 minutes, and completed 14 1/2 laps. I then switched to swimming my more usual one length freestyle, one length backstoke. But occasionally did an extra length of freestyle. I finished one mile in just under 41 1/2 minutes. When I was done, I goofed around. I swam to the bottom of the deep end just to see what it was like. I will try it again on my next swim night, and maybe see how long I can stay down there.
Then I did a couple hours of karate classes.

Saturday:
I ran 10 miles. I ran at about 7:38 pace, taking one minute walk breaks every half mile. I am working on getting my legs used to running at this pace. I would like to run one of my upcoming marathons at 3:20 pace, or maybe even 3:15 or 3:10 pace?

I also bought a chin up bar, and installed it into a doorway. Whenever I walked though it, I would do either pull ups, or chin ups, depending which way I walked through the door. I also worked on doing pushups throughout the day.

Posted by Rob in Workout Logs on November 2nd, 2008 |