Two swims today and i am exhausted
am
400swim
300kick
400paddles
100choice
20x100 1-5 fr, 6-10 paddles, 11-15 fr, 16-20 paddles on 1:30 longcourse
600 fin kicking on back, sides, and streamlined front
400 cool down
4200 total
pm
400 swim
200kick
3x100 8KIP fins followed by 100 swim
2x100 one arm fr with 100 swim
200 fr
200 pull bouy
4 x50 descend
300 cool down
2200m
Grand total 6.4k
Really glad i did the 20x100 set in the morning because it showed gains in my swim fitness. I remember doing 12 x 100 on 1:30 longcourse early before the ubc tri and being barely able to do it. This time i did almost double the distance and felt comfortable holding 1:18-1:22 pace. Feel strong in the pool. Went to talk with derek schoof (UBC swim coach) after the first swim and he is going to have a look at my stroke tomorrow am. should get good feedback. Making the chase pack in races like nationals and kelowna is a major goal for this season....Hoping this swim focus pans out.
Monday, May 08, 2006
weekend
Saturday - Did the warp speed time trial with blair out in abbotsford (20k) followed by a 30 min brick run. The TT went well. Cross wind was more of a head wind on the way out and then a bit of a tail on the way back. Finished in 28:07, good enough for second in cat 5. The winner was about 25:30 or so which wow is impressive. THough i would like to see how much faster i would be with everything totally aero. I mean with my setup the way it is now, i doubt my aero position is close to ideal
In the evening helped out at the Coquitlum Gala for the Allards, go to valet some pretty nice cars and enjoy a very nice dinner to boot, although was up quite late....
Sunday - Raced the Hatzic cat 4/5 course in heavy, heavy rain. Did i mention heavy rain? Some sections were actually fairly nerve racking with the high speeds and so much water every where. THe course had a good descent and good climbs. Felt great on first four laps on the climbs, felt good so i tried to pushed the group to catch the breakaway about 1min ahead. We dropped people but couldn't catch the break away and as a result on the last climb to finish i was last out of the chase pack. Oh well, it is a great workout and showed strength in my cycling.
Came back home to dry the clothes and have a warm bath. Then went for an easy easy 1hr run down around bc place. Couldn't imagine how bad it would have been running the marathon. In fact, as crazy as this is I actually cheered an older lady on making the home stretch down pacific at around 630 that means she was on the course for over 10 hours!! THere was some story behind her, i know because i remember reading it a couple weeks ago.
Watched zoolander and hit the sack
In the evening helped out at the Coquitlum Gala for the Allards, go to valet some pretty nice cars and enjoy a very nice dinner to boot, although was up quite late....
Sunday - Raced the Hatzic cat 4/5 course in heavy, heavy rain. Did i mention heavy rain? Some sections were actually fairly nerve racking with the high speeds and so much water every where. THe course had a good descent and good climbs. Felt great on first four laps on the climbs, felt good so i tried to pushed the group to catch the breakaway about 1min ahead. We dropped people but couldn't catch the break away and as a result on the last climb to finish i was last out of the chase pack. Oh well, it is a great workout and showed strength in my cycling.
Came back home to dry the clothes and have a warm bath. Then went for an easy easy 1hr run down around bc place. Couldn't imagine how bad it would have been running the marathon. In fact, as crazy as this is I actually cheered an older lady on making the home stretch down pacific at around 630 that means she was on the course for over 10 hours!! THere was some story behind her, i know because i remember reading it a couple weeks ago.
Watched zoolander and hit the sack
shabushan
recovery for most of the day with a shorter swim in morning, except i forgot to blog it and now can't remember what i did. Funny how the memory goes right off graduating from ubc.
Went for all you can eat at shabushan with marty and collen. Always amazes me how a place like that makes money on all you can eat sushi and korean bbq. I mean i alone had about 30-40$ on regulary priced food, go figure.
Went for all you can eat at shabushan with marty and collen. Always amazes me how a place like that makes money on all you can eat sushi and korean bbq. I mean i alone had about 30-40$ on regulary priced food, go figure.
Thursday, May 04, 2006
Beautiful Belclara
Today was a long ride day. Left the house around 10:30 and set off to Buntzen Lake. Made good time and reached the lake feeling strong on the climb. Then i decided to explore belclara park and white pine beach. WOW, in six years of living in Vancouver i don't know how on earth i had not gone there before. The place had smooth roads, no traffic and pristine wilderness. I made a number of stops, to take it all in, including stopping while trucking along over 40 which i don't like to do, but it was a must. Came back down Ioco road into Port Moody which was a nice route as well. Did two climbs of burnaby mtn. and then headed home on the bike routes. The ride was just over 4hrs and 110k. When i got home i was really happy i made the trip to balclara, it was just what i needed to add some variety into the training.
Had a nice big lunch and now some reading....Da Vinci Code, gotta get it done before the movie comes out!!
I could get used to this life you know, very nice.
Had a nice big lunch and now some reading....Da Vinci Code, gotta get it done before the movie comes out!!
I could get used to this life you know, very nice.
Marty's Home
swim moring was
1100 WU
3x200 Des 1-3, 400 steady with Paddles
3x100 des 1-3, 200 steady with Paddles
4x50 des 1-4, 100 steady with Paddles
3x100 kick with fins on back and sides
4x50 kick 25 easy 25 hard with fins
400 CD
Afternoon Run
10 min WU with stretch
10 min steady at 160bpm
4x4min intervals around jericho park loop. 4:06,4:01,4:05,3:59
10min Cool down
Welcomed Marty home from Switzerland tonight. Went for dinner with his parents and friends down on the water. Had a some crazy stories about off-piste trips and touring adventures he had. Enjoyed some Martingy peach liqueor then bid adue.
1100 WU
3x200 Des 1-3, 400 steady with Paddles
3x100 des 1-3, 200 steady with Paddles
4x50 des 1-4, 100 steady with Paddles
3x100 kick with fins on back and sides
4x50 kick 25 easy 25 hard with fins
400 CD
Afternoon Run
10 min WU with stretch
10 min steady at 160bpm
4x4min intervals around jericho park loop. 4:06,4:01,4:05,3:59
10min Cool down
Welcomed Marty home from Switzerland tonight. Went for dinner with his parents and friends down on the water. Had a some crazy stories about off-piste trips and touring adventures he had. Enjoyed some Martingy peach liqueor then bid adue.
Tuesday, May 02, 2006
Tuesday nighters begin
Morning Swim
400swim
200 kick
400 pull
1000 swim mid pace with negative split (7:30,7:20)
10x50 Band on :55
400 easy
8x50 build on :50
200 CD
little tired from yesterday in the arms
Run 45 mins Easy at 140bpm
3Xstrength
Bike 20min warm up to UBC
Then raced first tuesday nighter in Cat4. Good effort, plenty left for final lap, finished 4th for a couple bucks. I think i'll try to go to those all this month, maybe try out cat 3.
400swim
200 kick
400 pull
1000 swim mid pace with negative split (7:30,7:20)
10x50 Band on :55
400 easy
8x50 build on :50
200 CD
little tired from yesterday in the arms
Run 45 mins Easy at 140bpm
3Xstrength
Bike 20min warm up to UBC
Then raced first tuesday nighter in Cat4. Good effort, plenty left for final lap, finished 4th for a couple bucks. I think i'll try to go to those all this month, maybe try out cat 3.
Monday, May 01, 2006
wind and water
Spanish Banks up through to trails
Ran 15 min WU with stretch
strides X 5
Fartlek 1-3-5-7-5-3-1 at 160-165bpm with half recovery
20 min CD with ice bath and stretch
a lot of wind today, plenty of kite surfers ripping it up in the bay and wow it was really my first experience of feeling a tail wind push you along while running. Saw a beaver up close in the trails and got home with plenty of wind blown sand in my hair.
afternoon swim
400 swim
200kick
400 pull
2x(3x100 2drill,one swim) Drills: 8kip, one arm with fins
3x400 (pull paddles, swim, pull paddles) on 5:50 (5:30,5:27,5:25)
300 WD
3100 Total
1hr easy spin on trainer while watching oilers. whatta a third period!
Ran 15 min WU with stretch
strides X 5
Fartlek 1-3-5-7-5-3-1 at 160-165bpm with half recovery
20 min CD with ice bath and stretch
a lot of wind today, plenty of kite surfers ripping it up in the bay and wow it was really my first experience of feeling a tail wind push you along while running. Saw a beaver up close in the trails and got home with plenty of wind blown sand in my hair.
afternoon swim
400 swim
200kick
400 pull
2x(3x100 2drill,one swim) Drills: 8kip, one arm with fins
3x400 (pull paddles, swim, pull paddles) on 5:50 (5:30,5:27,5:25)
300 WD
3100 Total
1hr easy spin on trainer while watching oilers. whatta a third period!
Subscribe to:
Posts (Atom)