training round-up, week ending 12-02-06

still a little sick from last week, but definitely feeling a whole lot better. i don't even want to talk about what i was coughing up. and my voice sounded like the ghost of puberty all over again.

but i felt good enough to step things up a little:

sunday, nov. 26

morning

• trail run (weekly long run), 9 miles, aerobic conditioning (zone 2 & zone 3), rose bowl arroyo trail, start time 9 am

monday, nov. 27

morning

• weight training (abs), 30 minutes
  

tuesday, nov. 28

evening

• track workout (intervals, 6x800s), anaerobic conditioning (zone 3 & zone 4), cromwell field, start time 6pm
• weight training (chest), 15 minutes, cromwell field, immediately following
  

wednesday, nov. 29

morning

• stationary bike (build ride), 60 minutes, muscular endurance (zone & zone 3), lyons center, start time 6am
  
• weight training (legs & abs), 30 minutes, immediately following

evening

• kung fu (active rest), 60 minutes, cromwell
  

thursday, nov. 30

morning

• swim (intervals, 8x200s), 2800 yards, aerobic & anaerobic conditioning (zone 3 & zone 4), macdonald's swim stadium, start time 6am
• weight training (chest & shoulders), 30 minutes, lyons center, immediately following
  

friday, dec. 1

morning

• stationary bike (build ride), 80 minutes, aerobic conditioning (zone 2), lyons center, start time 6am
• weight training (abs), 30 minutes, immediately following

evening

• run (recovery), 15 minutes, aerobic conditioning (zone 2), cromwell field, start time 6pm
• kung fu (active rest), 45 minutes, aerobic conditioning (zone 2), immediately following
  

saturday, dec. 2

morning

• kung fu (active rest), casuda canyon park, start time 10:30 am