01/14/09 - Run and Bike

So it is full on, into training we go, so did 7.5 miles on the tread started the usual 7.5 mph (8 min miles) then stepped it up with 10 min with a 4% incline same speed then back down and finished it with 7:28 miles. Felt good not that tired but really ramped it up at the end. The bike was on the trainer and it felt much better than the spin bike, did that for a hour, watched last years Ironman got me through it since it was 20 degrees out.

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By HC Fitness and Technology Solutions
On Friday, January 16, 2009
At 8:25 AM


01/08/09 - Run, Bike

Ok felt in a rhythm ran 7 miles at 7:30 second run and this seems promising and a good start. At roughly 6 miles I started to increase from 8.5 up to 10.5 with a 11.5 sprint at the end. Really the only good thing about the tread is that you can increase and decrease the speed and incline anytime. One thing that I don't want to lose is my sprinting speed so doing a increase in speed is important. I think that I will do a quarter mile increase then a quarter mile normal, see how I can push the limits.

The spin bike was 20 miles in a hour so 20 mph not bad and looks like a good start I would really like to be able to start with 20 mph to begin the season and get into the 24 for races even higher since I ended the season with a 24.5. So I did some ups and downs, hard resistance and easy warm up and warm downs, but the spin felt good. Now Need to really start to look at my diet and fluid intake.

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By HC Fitness and Technology Solutions
On Thursday, January 8, 2009
At 8:03 PM


01/06/09 - Run, Bike

So we are really in full swing, ran 7 miles on the tread, that is the worst but good for sprints and hills. I went for 54 min that is a 7:30 pace around, not great but not bad for and easy day, did some sprints at the end for a half mile at 10 mph. Went home and rested, ate and then biked 20 miles. Yes it was on a spin bike, I think I will do that this week then switch to the trainer and/or rollers. Over all it felt good to be in a routine again and think that I am a better position this year than were I was last year.
Swimming and lifting tomorrow, oh my watch had to get new batteries so i can't give great stats till I re-calibrate the foot pod.

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By HC Fitness and Technology Solutions
On Wednesday, January 7, 2009
At 4:07 PM


3/15/08 - Brick, Run, Swim

Was not planning on a brick but turns out that way. Did a nice easy run get through 3 miles in 30 min is what was called for, done. Then went into a Master swim, so first the run:
Run Stats:
Duration: 25.08
Distance: 3 miles
HR: 155/172
Pace: 8:20/7:19

Swim workout:

X Reps Dist. Set Discription Interval Total
1 1 600 Free Loosen 600
1 8 75 Choice - Drill/Swim by 25 @ 1:30 (:20) 600
1 8 100 Free - Pull B-4,5,6,7 by 25 Easy @ 1:40 (:15) 800
Total 2000
Main Set
1 6 100 Free - Build 1-3 W/FINS @ 1:45 (:20) 600
1 6 100 Choice - Skull/Swim by 25 RECOVERY @ 2:20 (:15) 600
1 16 50 IM - Build 1-4 (4xFly, 4xBack…) @ 1:15 (:15-:20) 800
1 8 50 Over/Under, W/Fins @ 1:10 (:15) 400
Total 2400
Breathing/Drill/Warm Down Sets
200 Easy 200
Total 200
Workout Total 4600

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By HC Fitness and Technology Solutions
On Monday, March 17, 2008
At 8:01 AM


1/29/08 - Long Run

I am feeling a little sluggish, hopefully having a longer training (20 weeks) will build me into a 12-15 hour workout week. So this is a long run 1 hour and need to just get in the miles, 6 is what Active recommends, so here is the breakdown.
Start Time: 5:04 AM
Distance: 7.5
HR: 146
Total Time: 1:00:03


By HC Fitness and Technology Solutions
On Monday, February 4, 2008
At 8:13 AM