Wednesday, May 20: My last hard workout before vacation. I will be taking it easy over an extended Memorial Day weekend as my brother, his wife and my niece and nephew are coming to town for a visit. Today's workout: 110 minutes of spin (148 bpm) followed by 1,000 yd swim in 19:31 (9:52, 9:31)
Sunday, May 24: My ONLY workout during the 5-day holiday/vacation - a 5.91 mile morning neighbor run in 57:24. Very slow (that's a 9:43/mi pace - there are many walk-breaks), but at least I broke my "lazy streak"!
Tuesday, May 26: 1 hour spin class (150 bpm) + 500 yd swim in 10:23
Wednesday, May 27: First a 1 hour spin class (150 bpm). Then a 3-mile treadmill brick run in 27:03 (9:01/mi, 154 bpm). I started at 6 MPH and slowly worked my way up to about 7.5 MPH.
Thursday, May 28: 45 min solo spin session (149 bpm) followed by 45 min spin class (157 bpm). Afterwards, a 500 yd swim in 10:34 - a little slower than Tuesday, but can you blame me after that nice long (albeit indoor) bike ride.
Saturday, May 30: Morning workout: 1,500yd swim (in tri-shorts) in 29:05 (set times: 9:40, 9:46, 9:39) followed by 2hr,40min on the spin bike (24 minutes before class then back-to-back classes with 16 minutes in between). A solid session and I kept up the intensity (154 bpm overall average heart rate) the entire time.
Sunday, May 31: Another Sunday morning run. This time - 7.16 miles in 1:07:09 - 9:23/mi pace at an average heart rate of 157 bpm. Quite a bit faster pace than last week's effort even though the route was 1.25 miles longer. Progress!
Monday, June 1: Skipped the lunchtime workout. My daughter graduated from Kindergarten at 1:00 PM. :-)
The rest of this week is almost a clone of last week.
Tuesday, June 2: 1 hour spin class (144 bpm), 500 yd swim (freestyle) in 10:04 (no tri shorts - so this is pretty fast) followed by another 500 yd of breast stroke (hadn't planned to go this far - just kept following Don - so no timing for the second set)
Wednesday, June 3: First a 1 hour spin class (147 bpm). Then a 3.5-mile treadmill brick run in 29:58 (8:34/mi, 154 bpm). I can't believe that I cut my pace that much as compared to last week while keeping the same average heart rate and going an extra half-mile. Yay!
As you can see, a key improvement was being able to hold a sub-8:30/mi pace at 156 bpm (see Lap 4) this run while that same heart rate was nearly 9:00/mi (see last Wednesday's Lap 3). Hopefully, this is a trend and not just a fluke.
Thursday, June 4: 50 min spin class (146 bpm) followed 500 yd swim in 9:19 (tri-shorts) and other 250 yd that were (again) untimed (hit STOP instead of LAP on my watch so no stats)
So that's it ... catching up on a long list of old workouts. Not sure why my heart rate during this week's spin classes was lower than normal. Well, actually I do know, I felt tired. :-P Will try to do a little better next week.
Tomorrow, I plan to do a morning run (I guess I had better get to bed now!) and then on Saturday, I'll be doing the 100K route at the
2009 Mesquite Rodeo Bike Ride.
