Saturday, April 16, 2011

Training Summary 4/10 - 4/16

Hey, I missed a week! Almost two!

Actually, I did do some running and some cycling, and even some swimming. So the only thing missing has been my updates. I'll try and at least get this last week written down.

Sunday
A 37 mile bike ride, 2:15, the May Valley ride. This was my first long ride of the year, by long, I mean anything over 25 miles (funny, long used to mean anything over 50 miles, 20 years ago. Now I'm twice as old and going half as far. Wait. That's not funny). Felt fried near the end, but overall a good time in the saddle.

Monday
Was supposed to be about swimming, but ended up being about sleeping in and an upper body workout. On the plus side, I did do 40 atomic pushups:



These kind of suck. In a good way. Busting out 40 was cool.

Tuesday
4.11 miles, this was a 1 mile warmup with a Maffetone 15 minute test. I ran this on a moderately hilly section of road, 1.82 miles in 15 minutes, for 8:11 avg, 365 feet of climbing. The main goal was to get a sense for going at 156 bpm for 15 minutes, I'm going to repeat on the track to see if the average speed increases on the pure flats.

Wednesday
6 miles, this was 2 miles warmup followed by 4 miles hard, especially the last 'hill of death'. I think I'm going to do my runs and swims during the week (time efficient) and my rides on the weekend.

Thursday
10x150, broken into 50 free, 25 breast, 50 free, 25 breast. Goal here was to keep good form, and that wasn't happening past 50.

Friday
off. slept in. enjoyed it. I did see this cool video, that I want to try in the pool.



Check out the fast guy and his high elbows! man, if I knew this stuff in high school, I might have been (somewhat) fast!

Saturday
off to a slow start thanks to several Gin and Tonics the night before. But did the 37 mile loop in 2:10. Ran into a pack of cat 2s on what was their easy ride. They dropped me like a bad habit when the road tilted up. 2nd long ride of the year, I don't have it to stay with cat 2s that actually spent last week racking up miles in SoCal. Oh well :)

Training Summary 3/28 - 4/3

First of all,



If you don't think that is funny, I don't want to talk to you. Doo Da Dippity. My new mantra.

Monday

yeah, not a lot happened exercise wise. I ran 3 miles really slow, and came in and did 2x the kettlebell-split lunge - single leg deadlift routine.

Tuesday

Today was the first day of the Hadoop class I was teaching, and hence, I was somewhat nervous. Because I had just gotten the last of code working last night (crucial differences between 0.19 and 0.20 were making the going a bit hard for a minute or two).

The best way to chillax was to jump in the pool for the first time in 4 months. Shoulders felt like they were on fire, and I was barely moving. Still, it was good to get in and move through the water. I _think_ I did 10-12 100s, 75 free, 25 breast. That crazy little oriental guy that looks like the the gangster in 'The Hangover':



was just killing me today. He kicks like a rabid bunny rabbit, and his stroke rate is twice as fast as mine. Cant believe this guy is so fast. Its freaky, and just goes to show how form/efficiency related swimming is. I tried kicking like him and I think I gave myself a hernia. Regardless of how strange it felt, I think kicking a little more than my 2 kicks per stroke might be the ticket to a faster swim. Certainly works for him!

As an extra bonus for showing up after 4 months off, I did get my usual 2nd half swim workout buzz on. I think the chlorine has a slight narcotic effect on me, because I roll out of there higher than a kite, and totally stone mellow. Which was a good way to go into the class, where (a) there was no internet, and (b) powerpoint didn't let me see my notes or the elapsed time due to a screen fubar. No problemo, I fumblef*cked through it in a loose way, good thing I rehearsed last night :) Tomorrow is a code deep dive, and I think I can wade my way through that fairly well. It helps that I wrote the code this weekend. I know the ins and outs decently well enough to actually be able to speak to it.