Tuesday Swim - Feb 14

Baby's gotta spit the soother sometime....

So I went to the pool for the regular workout, still feeling kinda bummed out from the bad lunchtime run.  My intention was to see how it felt, and if it was not good, then just do a bunch of breaststroke to loosen up the legs, and sit in the hot tub.

Warmup
100m Pull
50m Kick
100m Pull
50m Kick - note, the kick was done on back, no fins

B/U
4x7m rotate(free, back, breast)

main
100m back fast/slow
100m breast fast/slow
100m free fast/slow

we were supposed to do that twice, but I was running out of time

400m endurance test.  it was supposed to be as follows
50m hard
100m easy
50m hard
50m easy
100m easy
50m hard as you can.

didnt quite work out that way, I took slight breaks each 50m, and did it in 10:11.  Now, this is way slower than the previous times, coming in at 7:20ish, but here is the key important difference.  I did this workout WITHOUT fins, and the previous times were with fins.  So way slower, but without aids.

Nice.

200m as cooldown, and then 20min in the hottub.  great workout

And the pool swim on May 9 is looking even better.

Tuesday Run - Feb 14

Run at lunch was disappointing.  On the schedule was an 8k steady run, just get out, loosen up the legs.  First 3K felt good, even though my thighs felt quite swollen.  This effect is likely from the weights yesterday.  But after a short walk, a stretch and a drink of water, it all went downhill fast.  When running, I was feeling really tired, my stomach was feeling queezy, and just felt all out of sorts.  I did several walk breaks, and did do some more running, but it never felt good again.

On the whole, not a good run.   Possible causes:
- fatigue from heavy weights and leg workout monday
- poor sleep, 6 hours or less is not nearly enough, especially with this training load
- poor diet? last nights supper was fried ground pork with a toasted slice of sourdough bread before curling, then 2 beers, chips, peanuts, a date, some cheese... OK, I was grazing once I got home.

no worries yet, unless this starts a trend

Monday Weights - Feb 13

First set, 3 repeats
Medicine ball squats x 20 (throw 5kg medicine ball high up the wall, catch at chest height and drop into squat, power out of squat to throw it back up)
Bench press 45lbx15
up&down planks x20

second set, 3 repeats
kettle bell squats  30lbs x 25
ab roller x 15
glider/skater squat x 15 each side. (one foot on glider disk, slid foot out sideways while dropping into a one legged squat)

third set, 3 repeats
side cable pull/rotate 15x22.5lb each side
Assisted pull ups, 40lbs assistance.

Weights - Feb 10

Went to Shawnessy YMCA to do weights on a day off.  A unstructured workout, so I did all my faves.

first set x 3
Chest Press on the ball 45lb x 15
bent over row 30lbs x 15
deadlifts 110lbs x 15

second set x 3
Roman chair, pike x 15
assisted pullup 40Lbs? x 15 (different machine, strange labels)

third set x3

squat&press 25lbs x 15
cable side twist - 17.5 lbs x 15 each side

Swim Feb 9 evening

So I jokingly complained on tuesday night that the workout had a disturbing lack of butterfly.

So tonights was all individual medley, with either drills and kick, or sprints. lots of butterfly.  I did good on tuesday without fins, but had to have fins to do butterfly. 

That kick will come eventually

Feb 8 evening workout

Hills Hills We Love Hills

Workout called for 5 repeats, and they were all good.   never set off the HR alarm, but did get the HR up to 162 for the max.   Interesting bit of note, according to the garmin, my heart rate will drop by 34 BPM (going from 162 to 128) in 45 seconds.  This is not bad I think...

Feb 8 workout

Weights

Do three sets of this
Side crunches on the BOSU - 15 reps per side
Side jumps, speed skater pose - 20 each directory
Chest press on the ball - 15 reps @45 lbs
Deadlifts - 15 reps @115lbs
 (note on the deadlifts.  Rob and I went to the other are to use barbells rather than dumbbells, as you can lift more on the bar.  I found that grip strength was lacking when using 50lb dumbells)

Now, do three sets of this
Hamstring curls on the ball, one legged, 15 per side
Squat and press - 30lb dumbbells x 15 reps.   Doing deep squats shows that we are getting ready for olympic lifting
Bentover rows = 35lbsx15 reps
Ball Crunches - 15 reps

Liking the chest press and deadlifts.  Overhead press is getting better.   All-in-all, great workout!