Tuesday 5/4 - Bike

Spinervals Timetrialapalooza

4 TT sets with progressing power. 20 min at 170watts & 95rpms, 15 min at 180 & 90rpms, 10 min at 200 & 85rpms, 5 min 210-250watts & 85rpms with like 5 min rest in between sets with light spinning. Total time 1hr 20min.

Sunday 5/2 - Brick and Yoga

Workout:

• Did George Bush Park about 30 miles heavy wind avg at least 20mph

• Following the bike leg, transitioned quickly to a 30 minute run at solid effort effort about 3.75 miles. I did not have my Garmin on so I am guessing distances.

• Ran some small hill repeats after the run

Did YOGA focus on my hips for 20 minutes at home.

Total Time: 2hr15min

Friday 4/30 - Run

Well that P90X workout from a few days ago is still affecting my arms. Oh well, I do not need those to run so I am going to do some speed work at lunch. I was supposed to do a long run today, but I have too much school stuff to do.

Tempo Finish Run, 40/60 mins. Steady run in Zone 2 (8:00-9:00)until last 10/15 mins, where you build effort to Zone 4 (7:00-7:30) (HR 180-186). Walk to cool down.

Thursday 4/29 - Bike

Got on the computrainer this morning for a Spinervals Time Saver - Time Trial workout. 32 minutes of hard effort. 6x90 sec at about 220 watts with 90sec rest. Then 3 min progressive intervals from 180-250 watts.

Wednesday 4/28 - Swim & Run

Well still super sore from P90X yesterday and tired from staying out late I am proud of myself for waking up and getting to the pool before work. I got in 2500 yards in 1:05. Tough swim with 4 sets of 200 with some kick added in. A set of 600 pull and 16 25's.

At lunch I took on the treadmill for extreme hills and it did its work. 5 Min warm-up and 30 minutes of up and flat on the treadmill. That is the one part that really sucks about the treadmill is there is no downhill after you climb uphill. Did 3.48 miles and about died. Took about 5 5-15sec breaks after the big inclines.

I'm taking the evening off and going to the Astros game. Should be fun.

Tuesday 4/27 - Bike and P90X

Got on the Computrainer and completed a 10 minute warm up followed by 3 trips on Short Hill repeats. This took all of 27 minutes but I was wasted at the end. The hills were 8-10% grade and about .6 miles long with a 1 mile downhill. Averaged well over 250 watts going up and tried to keep 200 watts going down. Staying in the saddle and worked on my hip power for the first .5miles and stood up for the last .1mile.

Then after work the wife and I decided to try P90X Chest and Back with Ab Ripper for the first time and it was an eye opener. Well over an hour later I was wasted again, but off to the bar to hydrate.

Monday 4/26 - Yoga

Woke up early Monday morning and got in 35 minutes of P90X Yoga. Felt great and ready for the day.

Sunday 4/25 - Easy Ride

Got the trusty Computrainer and put in the Annapolis Triathlon DVD and rode for 45 minutes or so at a decent tempo.