Why I Oughta!!!

AM - Today may be a busy day!! So Far...

Swim Drills with Heath and John @ 5:30am

WU: 300yd (100 IM, 2x100 easy)
Core: 10x50yd kicks, 5x100 on 2:00, 1:50, 1:45, 1:40 (1:23, 1:21, 1:23, 1:25, 1:25), and 1000yd (16:24)
WD: 200 pull

The kicks were a beast!! Someday I won't mind doing them. I probably took it too easy on 1000... I just wanted to get through it with minimal distress.

Still AM - I had to watch the 4 yr old while cathy completed her piano recital final for school. So I made the best of my time and ran the treadmill for an easy 10K. Started out slow (9:15) and gradually speed the first mile up so I finished with a 8:40 ave. I slowly sped up the second mile to 8:00 pace. I pretty much ran the rest of the run around an 8:00 pace. I kept my HR around a 130 max.

Easy, controlled TM run... working on staying in my zone 1. I built up to holding the pace at 7:40. The time went by fast trying to keep up reading the subscripts on the news channel. I had 2 fans on me to evaporate the sweat. That seemed to help. At least I didn't have squeeky shoes towards the end of my run.

Hill repeats with Craig (6 x 0.5 mile @ 160 max HR) with 0.5 mile recovery

WU: 1 mile on TM and 1 mile on hill course easy
Core: Rep 1 - 4:11 (8:26)
         Rep 2 - 4:20 (8:40)
         Rep 3 - 4:27 (9:00)
         Rep 4 - 4:28 (9:05)
         Rep 5 - 4:27 (9:00)
         Rep 6 - 4:27 (9:00)

The cool downs we ran in the 7:30 pace range back down the hill. I figured the pace would get a little slower than the start when we finally got the HR under control.

Did some xfit work... clean & jerks and burpees.

AM - Spinerval trainer workout (development & technique WO dvd)

It's about time I got back on the bike training... Lots of short intervals of high cadence, single leg drills, burst work. My legs are tired! 1 hour drill. And I followed this with 34 burpees!

PM - Swim Drills

WU: 200 free, 200 kick, 200 pull + 4x75 free r15
Core: 8x25 on 0:30 (18s)
4x50 on 2:00 (39s)
2x100 on 2:00 (1:24, 1:22)
200, rest 1:00
2x100 on 2:00 (1:23)
4x50 on 2:00 (38s)
8x25 on 0:30 (17s)
WD: 100 kick, 100 pull, 100 free

AM - Ran 10 miles with craig, heath, john and colleen on the SGIM course. We did a zone 1 run. I wish we could have ran faster to keep warm.

PM - 2 mile warm-up on the TM before weight training of hang snatches, dips and burpees.