Tuesday, October 27, 2009

Recovery week 10/26-10/31

Monday, 10/26
RUN: 5 miles @ 8:20, on trails; ITband hurt...
SWIM: 1 mile with 800m free style
IT ex

Tuesday, 10/27
SWIM: 1 mile, with 800m free style
core, 20 min pilates, abs, legs
ITex

Wednesday, 10/28/09
BIKE: 60 min, 20 miles indoors

Thursday, 10/29/09
RUN: 5 miles on trails, with 4 @ 7:58. IT band tight toward the end, but much better.
BIKE: 30 min (10 miles) indoors
core, pilates, abs.
IT ex

Friday, 10/30/09
SWIM: 1 mile with 800 free

Saturday, 10/31/09
RUN: 7 miles @ 8:10
BIKE: 30 min (10 miles)
IT ex bilateral

Sunday, 11/01/09
BIKE: 15 miles outdoors
SWIM: .75 mile
IT ex bilateral

Total:
RUN: 17 miles
BIKE: 55 miles
SWIM: 3.75

Monday, October 19, 2009

Recovery week 10/19-10/26

Monday, 10/19/09
SWIM: 1.25 miles with 1200m free style
legs, core, pilates, 200abs.

Tuesday, 10/20/09
SWIM: 1.12 miles with 1000m free style

Wednesday, 10/21/09
SWIM: 1 mile
BIKE: 15 miles
legs, abs, pilates, core

Thursday, 10/22/09
SWIM: 1 mile

Friday, 10/23/09
SWIM: 1.25 mile

Saturday, 10/24/09
SWIM: 1 mile

Sunday, 10/25/09
BIKE: 15 miles

Total:
RUN: 0 miles
BIKE: 30 miles
SWIM: 6.65 miles

Thursday, October 15, 2009

Baystate week 1, 10/12 - 10/18

Monday, 10/12/09
RUN: 5.5 miles with 6X400m @ 5:45-6:20 pace.
legs, core, abs, pilates

Tuesday, 10/13/09
SWIM: 1 mile with 800m crawl

Wendesney, 10/14/09
RUN: 6 miles with 3@ 7:36 - ITB hurt
legs, core, abs, pilates.

Thursday, 10/15/09
REST

Friday, 10/16/09
RUN: 4.1 miles trails with pick ups.

Saturday, 10/17/09
REST

Sunday, 10/18/09
Baystate marathon, 26.4, 3:29:48, 7:53 pace

Total:
RUN: 42.5miles
BIKE: o miles
SWIM: 1 mile

Tuesday, October 6, 2009

Baystate week 2, 10/5-10/11

Monday, 10/5
RUN: 9.5 miles with 5X1000m @ 6:25-6:30 pace; 4@ 8:05; 1@8:00
legs, core, pilates, 200abs
BIKE: 30 min spinning (1o miles)

Tuesday, 10/6
SWIM: 1.25, with 400m crawl

Wednesday, 10/7
RUN: 6 miles w/ 3X 7:01 (knee hurt on the outter side, ITB?)
BIKE: 3o min easy spinning (10 miles)

Thursday, 10/8
RUN: skipped 2 mile trail run; wanted to rest ITband
BIKE: 15 miles outdoor; awesome
SWIM: 1 mile w/ 400m free style
legs, core, abs, pilates

Friday, 10/9
REST
practiced freestyle (800m)

Saturday, 10/10
RUN: 12 miles @ 7:47; lots of hills, upset stomach, bathroom stop. NH run

Sunday, 10/11
RUN: 1.5 (elypitical)
BIKE: 5 miles
SWIM: 1 mile, 400m crawl

Total:
RUN: 29 miles
BIKE: 40 miles
SWIM: 3.75 miles