On the Road Again

Thursday - Feb. 19
15 minute warm up on the road
2 sets of:
10 - 25 sec on / 35 sec off
With 10 minutes easy between sets.

2nd set got messed up by a nose bleed with no tissue. After 6 intervals I had to pull over and pinch my nose for 5 minutes to stop it from bleeding. Ended up doing tempo all the way home after I got it under control. Now my handle bars are a biohazard.

Total time out 1 hour and 15 minutes

Wednesday - Feb. 18
Ride hard to Fairhaven and back before the sun set - 40 minutes
Then Tabata Style Circuit
2 handed swing
Sit ups
Air Squats
Modified Pushups
8 rounds

Tuesday - Feb. 17th
Run 40 minutes. I was going to do intervals but my legs felt like lead so Samson and I just ran. Found a great hill near Cornwall Park that will be my interval training for the next set of intervals.

Monday - Feb. 16th
Off

Lazy Week

Sunday Feb. 15th
1.5 hour run
15 min Warm up
10 Tempo / 5 min recovery x 4
15 min Cool Down
PM - Yoga

Saturday Feb. 14th
2 hour bike ride
Rode to Lake Samish and back in 1 hour and 50 minutes.
Tooled around town after that.

Friday Feb. 13th
Warm up on the bike.
10 x 20 sec. hard/40 sec. easy
2 rounds with 10 minutes between sets
Rode bike home

Thursday Feb. 12th
OFF - Root canal day - walked the dog

Wednesday Feb. 11th
Mental Health Day - I just did not feel like working out.

Tuesday Feb. 10th
10 minute warm up
6 x 1/2 Broadway Park lap hard/1/2 easy
5 minute cool down

Monday Feb. 9th
Off

Sunday Feb. 8th
1.25 hour run. Felt like crap

Saturday Feb. 7th
4.5 hour bike ride. Great ride up Alabama Hill, Y road, into Lynden, to Birchbay, and then headed home. Hit the wall about 3.5 hours into the ride.

Friday Feb. 6th
Off - Walked the dog.

Ramping it back up week....

Thursday Feb. 5th

Cycling Intervals:
2 sets of:
10 - 15 seconds hardest gear possible/45 sec rest
10 minutes recovery between sets

Wednesday Feb. 4th

Rollers - Balance 30 minutes
5 rounds of:
10 situps
5 pushups
5 rounds of
10 2 handed swings
10 Snatches (5 R/5 L)

Tuesday
1/2 Marathon training part II
Warm up 10 minutes.
5 rounds of:
1/2 lap of Broadway Park AFAP
1/2 lap of Broadway Park Recovery

Monday Feb. 2nd
Trainer Warmup
Steady riding 45 minutes
5 rounds of:
10 situps
5 pushups
30 seconds on 30 seconds off of:
2 hand swing
R arm snatch
L arm snatch
2 hand swing
R arm clean
L arm clean
2 hand swing
R push press
L push press
2 hand swing
R bent over row
L bent over row

Sunday
1 hour walk

Saturday Jan 31
7 mile run in the sunshine.

Friday Jan 30
Road Bike Ride 2hours 3o minutes
Great tail wind to Birchbay
Heck of a head wind coming home (killer)
Felt like I had my road legs back again for the first time in a while.

A week of rest.

Thursday - Jan. 29th
1 hour bike trainer ride
4xcommercial tempo (moderate)
Rest during TVshow

Wednesday - Jan 28th
Off - Unintentional.

Tuesday - Jan. 27th
Run 45 minutes??
4 - about 1 minute intervals afap

Monday Jan. 26th
Off Day

Sunday Jan. 25th
Run 70 minutes. Started back traing for another 1/2 marathon. Vancouver May 3rd.

Saturday Jan. 24th
3.5 hour bike ride in the freezing wind. To BirchBay and back.

Friday Jan. 23rd
Off

Thursday Jan 22nd.
Trainer Ladder - See last Thursday's workout

Wednesday Jan. 21st
1/2 Marathon training
4 - 8 min. tempo with 2 min recover

Tuesday Jan. 20th
Run 25 minutes
Rollers 30 minutes

Monday Jan. 19th
Walk 1 hour

Sunday Jan. 18th
Ride bike 1 hour recovery ride

Saturday Jan. 17th
65 mile bike ride took 4 hours and 55 minutes. Very hilly ride that is why it took so long.

Friday Jan. 16th
Off - Walk Samson 45 minutes

Thursday Jan. 15th
Ladder intervals on the trainer.
:30, 1:00, 1:30, 2:00, 2:30, 3:00 and back down with 1:00 rest between each interval.

Wednesday Jan 14th
1 hour on the rollers for the first time

Tuesday Jan. 13th
Fairhaven Runner - 40 minutes - 5 miles

Monday Jan 12th
Off

Rain Day Workouts

Saturday Jan. 10th
Start and end workout with Row 500 M
Between each exercise Row 500 M

50 2H swings
50 Pushups (modified)
50 Sit ups
50 Air Squats
50 12 kg clean and jerks
50 12 kg snatches
50 Thrusters
30 12 kg presses
50 Turkish get up sit ups
50 Bent over rows

Took forever but I wasn't trying to kill myself either.

Cool down Row 3KM (The last 3:43 of the evening foot ball game. Dang it takes too long from them to play 3:43.)

Friday
Off
40 minute walk with Samson - There was a break in the rain that evening.

Thursday
Ladders
10:00 Warm up
0:30 Tempo
1:00 Recovery
1:00 Tempo
1:00 Recovery
1:30 Tempo
1:00 Recovery
2:00 Tempo
1:00 Recovery
2:30 Tempo
1:00 Recovery
3:00 Tempo
1:00 Recovery
2:30 Tempo
1:00 Recovery
2:00 Tempo
1:00 Recovery
1:30 Tempo
1:00 Recovery
1:00 Tempo
1:00 Recovery
0:30 Tempo
10:00 Cool Down

Nausiating.....

Wednesday
Recovery Ride on the trainer
1 hour.