Performance -Not Enough!

Went directly to gym tonight and just decided to play "let's torture this body"
SO-
Rode Mountain bike to gym 12 mi route
swam 1000 meters continuous
rode spin bike for 5 min with max resistance
ran treadmill at 15 degree incline, 6 min mile for 1/4 mile - did 3 rounds of this
stretched in steam
took it outside and ran an 8-9 min pace for 50 minutes
stretched and did planks straight and both sides for 1.5 minutes - 3 sets
back into pool for 600 meters,, cool light 2 min per 100 meter pace.
rode Mountain bike home.
total of 3.5 hours of sweat

weighed in at 191.5
drank 20 oz accelerade (still foaming in my gut- may change it) and 40 oz of water during workout
weighed out at 186 flat.
 
flyinfree said:
Thanks for the core exercise advice... elementary yes- and did I need to hear it "YES." It's the lil things that matter the most, and taking the time to type it for me is greatly appreciated. I've always wondered what to do with that other arm on a side plank-hahaha I really did.FF
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LOL, yer a dork ;)

flyinfree said:
I just tried and 1.5 min is not easy. I will do these in the office, I wear shorts and talk on the phone all day, so no problemo.

Sparrow, throw me a challenge- would 5 minutes be huge?FF
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Remember that contest I had in tri class? I didn't get to 5 minutes, lets just put it that way. 4:30 was around the time I dropped and I had to crack jokes the whole time to distract myself! Just go as long as you can. If you can distract yourself with something like music or tv or something you'll probably do it

flyinfree said:
Carolyn's trainer NAENAE, and mine Sparrow say to do those leg lift drops, so me and my sweetie will add them twice a week. and a great view eh!!-hehehehe (I can;t help it ladies, I am a male ya know)FF
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Hey I say, whatever motivates you :D within reason ;)

flyinfree said:
SO-- last night I walked up to the gym door, grabbed the handle, opened, said "what's up Amy? I'm going home to rest" My body was screaming to sleep.. I went home. I had a protein shake verses solid food, and went to bed at 7:pm.

Got up at 6:30, and I am better again.

For any of the naysayers that wanna call me lazy or quitter, you keep up for 10 days, then you have room to talk.....

I was tie tie. Funny thing too, I feel thinner this morning. the schedule shows today as 75 min tempo work on the bike. I am also going to run home for a brick of 75 min on Bike, and 5.7 mi run.

FF
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GOOD for you, I was just thinking about how hard you've hit this training and how little you've complained about needing to rest! I have times like that too..where I totally crash out like 12 hours and then when I wake up I not only feel like a million bucks but add to it I always feel thinner :) sleep does wonders. I do have my times of insomnia though...like lately. Hate that. Sounds like a great workout today.
 
yesterday I

swam tri-train series of drills for a total of 1800 meters
ran 80 minutes at RPE 4, about 6-7 miles or so.

Today i did a spind class, hill intervals, then wanted to see what 50 miles is like, so i took my mountain bike. After 35 miles I started looking for shortcuts home--omgg (goodness gracious)..

headed out to go water skiing for the rest of the afternoon and evening.

Taking the rest of the day off-haahha ,, and tomorrow.
 
thanks Chillen, good advice. Sunday I not only rested, but I had BROWNIES!!!! nanner nanner nanner! hhehee

HIM traning has me is recovry mode this week.

Light workout with weights with my honey, she is a machine now NAENAE!!! what have you done!!...

recovery swim routine

5 x 200, (50 easy, 50 build, 50 fast, 50 easy) threw in a 25 with head raised forward in each of the 5 sets- really felt that in the back of my shoulders and abs.....thanks for the advice sparrow!!!! hhehehe

150 meters easy to cool down

did 3 sets of pullups on way out (1 @ 15, 1 @ 10, 1 @ 11)
 
hope you're having a nice "relaxing" week of light workouts FF...but don't get too cozy with it ;)
 
Recovery Swim / Run night;

Swim: 5 X 300- 300 easy, 300 kick, 300 easy, 300 pull, 300 easy - recovery-ha!

I did notice soemthing Sparrow, my pull is almost just the same speed as my swim? it's like my legs are no help?

Run: 30 min at RPE 3- BUT, I did Hill intervals. 5 min at incline 15(max) then 5 min recovery at incline 5, 3 reps.

Protein shake and off to bed.

Mr. ironman Eswardo came and pulled me out of the pool to tell me he was giving me a bike!!! He is giving me the cannondale he did his first 4 ironman events on. totally touched me. He told me the only catch was i had to train on it and use it to join the ironguys for Saturday rides. YES SIR!!!

funny how limitation evaporate when we just get out there and sweat!!

God is GREAT!

FF
night night
 
flyinfree said:
Recovery Swim / Run night;

Swim: 5 X 300- 300 easy, 300 kick, 300 easy, 300 pull, 300 easy - recovery-ha!

I did notice soemthing Sparrow, my pull is almost just the same speed as my swim? it's like my legs are no help?

Run: 30 min at RPE 3- BUT, I did Hill intervals. 5 min at incline 15(max) then 5 min recovery at incline 5, 3 reps.

Protein shake and off to bed.

Mr. ironman Eswardo came and pulled me out of the pool to tell me he was giving me a bike!!! He is giving me the cannondale he did his first 4 ironman events on. totally touched me. He told me the only catch was i had to train on it and use it to join the ironguys for Saturday rides. YES SIR!!!

funny how limitation evaporate when we just get out there and sweat!!

God is GREAT!

FF
night night
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OMGoodness FF cannondales are awesome, and very solid! You can bet if its coming from Mr. ironman himself that its a pretty nifty ride! You are blessed!
And you should be pleased that your pull is basically the same as your swim speed, that means you're using mostly upper body when you swim and thats what you want in your tri. Save the legs! Sounds like you're really moving along. good job
 
recovery week continues and i can feel my motor running big time!!!

thru is a core routine-
incline situps with 10 lb medicine ball twist, 3 X 20
plank 1.5 min, each side 1.5 min, 5 sets
legs straight out on pullup bars, 3 raises, pull up with legs straight out front x3,,, did 3 rounds of that.

then tri-training bike recovery,, 30 min with varying intensity RPE3-RPE7

4 min at 3, 1 min hill, did 5 rounds with a 5 minute cool down.

protein shake and off to bed.

Weighed in tonight at 193 lbs. feeling chubby... probably because i have not sweat profusely in over 5 days....

TOTALLY READY TO GET BACK TO 2.5 hour high intensity training!!! Plan says that Saturday i get to simulate a 10K race. I am hoping to do it in the 50 min window outside in the heat.

FF
 
OK-- own up to it Todd!! talking to myself..hehehe

I skipped tri-training last night and went to my friends restaurant grand opening. it is a columbian restaurant so we had lots of vegetables--- yeah right!!! hhahhaha

Today is my youngest B-day, she is double digits!! and here she is tellin me to get up and get with it!!

So, off to Busch Gardens we go, then i do a 10 run this afternoon. then off to a UFC party tonight.

Sparrow, my midsection is actually sore from the plank routine. feels good to have some tender abs when i was using them.... wink wink. hehehe athletic reference of course.
 
OK Lei, here ya go!

i tried. the Iron Cross is too much for me at this stage of my fitness. the 1/2 Iron Triathlon will get done first. But I took a few snaps so you would know i got out there, set up some stuff and tried.

It's just thos last few inches that kill eh!!

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Running a 10k in h morning. And NOW i plan to pace 8:30... outside in the heat....to match Sparrow's controlled invironment pace...hehehe
 
flyinfree said:
Running a 10k in h morning. And NOW i plan to pace 8:30... outside in the heat....to match Sparrow's controlled invironment pace...hehehe
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OHHH them are fight'n words! :SaiyanSmilie_anim:

I had such a blast outside today that I am going to make every effort to do that more regularly. Especially the longer run days. I'm curious as to what I can hold out there on my own. Its harder with a buddy, to me. Some people prefer it. I'm a loner. Hope you met your goal!

The pic of your daughter gave me a laugh. that was good
 
sparrow said:
OHHH them are fight'n words! :SaiyanSmilie_anim:
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OK lil miss cutie pie younger female runner bunny, that is actually a swimming professional!!

this tatood, blued, over the hill, adrenaline junkie, clocked in the 10K portion of our church's duathon at 12:00 noon, 91 degrees- feels like 200, humidity at 67 percent, on grass.

10K 51:04
8:10 pace

p.s. I couldn't have made another 2 miles..i ran the entire thing on a protein shake- I can keep them down now, and 12 oz of water.

learining about the interval training, and using RPE intervals worked really good. you know like 5 minutes at RPE 7, then recovery for 2 min at RPE 3, then settle in on a RPE 5-6 for a mile, yada yada yada.

Intense workouts pic up next week.
 
flyinfree said:
OK lil miss cutie pie younger female runner bunny, that is actually a swimming professional!!

this tatood, blued, over the hill, adrenaline junkie, clocked in the 10K portion of our church's duathon at 12:00 noon, 91 degrees- feels like 200, humidity at 67 percent, on grass.

10K 51:04
8:10 pace

p.s. I couldn't have made another 2 miles..i ran the entire thing on a protein shake- I can keep them down now, and 12 oz of water.

learining about the interval training, and using RPE intervals worked really good. you know like 5 minutes at RPE 7, then recovery for 2 min at RPE 3, then settle in on a RPE 5-6 for a mile, yada yada yada.

Intense workouts pic up next week.
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nicely done!

Thats cool that the RPE is such a great regulator. Its important to know your paces and what your body can do when. thats really key to any race. If you're familiar with many speeds during practice, you'll know what kinds of speed you can contend with, and for what duration during the race.

This was your rest week, yes? I bet you're looking forward to some good hard stuff tomorrow :)
 
flyinfree said:
OK lil miss cutie pie younger female runner bunny, that is actually a swimming professional!!

this tatood, blued, over the hill, adrenaline junkie, clocked in the 10K portion of our church's duathon at 12:00 noon, 91 degrees- feels like 200, humidity at 67 percent, on grass.

10K 51:04
8:10 pace

p.s. I couldn't have made another 2 miles..i ran the entire thing on a protein shake- I can keep them down now, and 12 oz of water.

learining about the interval training, and using RPE intervals worked really good. you know like 5 minutes at RPE 7, then recovery for 2 min at RPE 3, then settle in on a RPE 5-6 for a mile, yada yada yada.

Intense workouts pic up next week.
Click to expand...

Look forward to the intense workout pics, Bra! Keep flying FF.
 
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