Base Training Week 10
Training is going well. Last week was a good week, but a little off due to last-minute teaching schedule change and my birthday.
I ran an easy 3+ miles at lunch and was packed and ready for a swim after work. I got a call at 4:30 from the Bay Club fitness manager to sub the 6pm class, which I did. So, my swim turned into a spin class.
I taught my usual spin class at Zone 3 Fitness. I was supposed to do a fartlek run during my lunch break, but I got caught up in meetings at work and thus moved the run to Thursday instead.
Wednesday was a busy work day that left me in meetings late in Augusta. I was planning to swim at the Y and then attend a Junior League meeting, but I didn’t get back to Portland until later than expected. I was exhausted and just wasn’t feeling the swim. I opted instead to ride my trainer. I had a solid ride playing with single-leg drills and various power zones. Workout is below. I also finished up with some core/hip work.
WU: 10 min – build to Z2 HR
Isolated leg set – (R: 0:45@60+rpm/0:15@90rpm both legs clipped in, repeat w/L leg) x2 1min relaxed pedaling both legs
4min@ 95-100rpm, aero, mod. pace
3min@ 95-100rpm, tempo pace
1min@ 95-100rpm, hard pace
2min@ easy spin
Repeat entire 15 min set, 2 more times
CD: 5min easy spin
Thursday was a big training day. Lunch was a 45-minute fartlek run. It was fun to add a little speed work into my run workouts again. I’ve been running so slow after returning from injury that it has been frustrating, but I’m beginning to see my pace become speedier and hopefully it will return back to my peak running fitness in 2012. After work was a 2800 yard swim at the Y. The workout was a mix of endurance and speed work. I felt a bit off, but was still able to hit my T-pace. After my swim workout, I had about 20 minutes to grab a quick light dinner before my pilates class that succeed to kick my butt.
I woke up super sore from the day before, mainly the pilates class! We didn’t have pilates class for 3 weeks because of vacations and snow storms so it was a bit of a rough transition back. I decided against my 30-minute recovery run at lunch and just hit up my hot yoga class after work.
I taught another class at the Bay Club and got to see one of my friends who just had a baby whom I haven’t seen in a while. It was a fun surprise! It was also my birthday so I kept things easy today. I took Reagan for a walk in the afternoon because it was a beautiful Spring-like day.
I was supposed to do a 90-minute ride with a short t-run, but I was a little hung over from the two classes of wine I had the night before at my birthday dinner. Yup, I’m such a light weight! I did complete an easy 45-minute spin on the trainer though, which felt good.
This week is already off to a good start, but I might have to adjust a few workouts due to the incoming winter storm dropping snow/ice/sleet/rain, etc. I’m so ready for Spring!
Swim: 0:50 (2800 yards)
~ Happy Training!