training round-up, week ending 1-20-07

originally, i had planned to take advantage of the long MLK weekend with a long brick of 80 mile bike ride and a 10 mile run. but the weather was just too damn cold (morning temps were in the 30s), my legs were too damn sore, and i was too damn tired. i figured the gods and my body were telling me i needed to take some extra time for recovery, so i woke up monday morning and just went right back to sleep.

tuesday morning, however, i felt so guilty that i decided to go ahead and put in some time on the stationary bike. according to an article i read in triathlete magazine, the equivalency ration between stationary bike and road ride is roughly 1:1.5--that is, for the same level of pedal resistance, 1 hour on the stationary bike is the same as 1.5 hours (1:30) on the road, because on the road you tend to stop pedaling and coast or stop for traffic, while on a stationary bike you just pedal non-stop the entire time. i figured that an 80 mile bike ride for me is about 4 hours, so that meant i needed a little more than 160 minutes (1.5 x 160 minutes = 240 minutes, or 4 hours) on the stationary bike. i ended up putting in 165 minutes. and then i did 15 minutes on the treadmill just to make myself feel better and claim that i did a brick.

the rest of the week was just about managing recovery from the long session...and i was feeling it too. i cut back on the swim, and even then i had a hard time finishing the workouts. i was tempted to cut out the run, but i know that this is currently lacking in my training to date, and so i went ahead and kept in maintenance runs. nothing fancy. but all told, by friday evening i was feeling weak, and definitely took things easy heading into the weekend.

oh joy joy joy.

sunday, jan. 14

rest day

monday, jan. 15

rest day

tuesday, jan. 16

morning

• brick: stationary bike (long ride substitute) + treadmill run, 165 minutes bike + 15 minutes run, muscular endurance (zone 3 & zone 4), lyons center, start time 6am
• weight training (lower back), 15 minutes, immediately following

evening

• kung fu (recovery), 60 minutes, loker track stadium, start time 6:30pm
• weight training (chest, abs), 20 minutes, immediately following
  

wednesday, jan. 17

morning

• trail run (maintenance run), 6 miles, aerobic conditioning (zone 3), Rose Bowl Arroyo Trail, start time 8:30am

evening

• swim (pull & technique), 2200 yards, aerobic conditioning (zone 3 & zone 4), macdonald's swim stadium, start time 2:30pm

thursday, jan. 18

morning

• stationary bike (recovery ride), 30 minutes, aerobic conditioning (zone 3), lyons center, start time 6am
• weight training (chest, shoulders, abs), 30 minutes, immediately following

evening

• kung fu (recovery), 60 minutes, loker track stadium, start time 6:30pm

friday, jan. 19

morning

• swim (maintenance), 2400 yards, aerobic & anaerobic conditioning (zone 3 & zone 4), lyons center, start time 6am
• weight training (back, legs), 30 minutes, immediately following

evening

• run (recovery), 12 minutes, aerobic conditioning (zone 2), loker track stadium, start time 5:30pm
• kung fu (active rest), 60 minutes, immediately following
  

saturday, jan. 20

morning

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