Friday, April 28, 2017

Friday - Apr. 28

Pool swim
 - 500m
 - 10 x 100m on 7 breathes rest
 - they had the pool set up for 50m long course today. Felt nice not to push off the way every 25 yards. Also happy that this didn't kick my butt like it did last year when I swam long course.

Thursday, April 27, 2017

Thursday - Apr. 27

Pool swim after work
 - 300 yds.
 - 30 x 50yds on 5 breathes rest
 - 30 sec. tread water then 50yds
 - 1850yds total
 - felt WAY better than the frustrating day of swimming Tuesday night.

Wednesday, April 26, 2017

Wednesday - Apr. 26

After Work....

Road Bike
 - 33.3 miles
 - 1:53:19
 - 17.7 aveMPH
 - aveHR 138
 - maxHR 168

Road Run
 - 2.54 miles
 - 22:09
 - 8:42 pace
 - aveHR 149
 - maxHR 163

Tuesday - Apr. 25

Squat (290# max) - added a slight pause to the bottom
 5x 135, 160, 190, 215#
 3x 245#
 1+@ 275# x 4

Bench Press (275# max) - slight pause each rep
 5x 125, 150, 180, 205#
 3x 235#
 1+@ 260# x 3

Weight Pullup (40kg max)
 10x no weight
 5x 22, 26, 30kg
 3x 34kg
 1+ @ 38kg x 2

Seated Calf Raise
 5x 45, 70, 105, 105, 105, 105#

Pool swim
 - 250yds.
 - finished with 1000 yds. total, never felt very good today so I did some drills to get to 1000yds.


Tuesday, April 25, 2017

Monday - Apr. 24

After Work....

Road bike
 - 11.8 miles
 - 33:38
 - 21.1mph average
 - 571' of ascent
 - aveHR 145
 - maxHR 193

Road run
 - 5.0 miles
 - 40:09
 - 8:01 pace
 - 289' of ascent
 - aveHR 162
 - maxHR 173

Felt surprisingly good today after all the travel yesterday.  6 weeks out from Ironman Boulder so you won't be seeing much lifting.  Lots of triathlon specific work coming up.

Sunday - Apr. 23

Morning Hike out to visitors center from Hermit Lake
 - 2.61 miles
 - 1:14:59
 - 49 ft. of ascent

Full trip report to come later this week/weekend.

Saturday - Apr. 22

Hermit Lake to Mt. Washington summit and back
 - 4.89 miles
 - 9:01:38
 - 3048 ft. of ascent and descent
 - very light 15-20 mph winds on the summit but very cloudy above the ravine.  Took an extra 3 hours to help two guys in there 20s down a 0.5 mile section of the Lions Head trail.  They were in tennis shoes and scared shitless.  Lots of chopping steps and sharing ice tools to get them down safely.