Fitting it all in….

Seems to me I have difficulty getting all my things done in a week. Between the workouts, work, spouse-time, metric analysis, eating, sleeping, and posting blog entries I just run out of time. This week is no exception so I’ll do a full recap but try to keep it brief and to the point.

Monday – rest day with pushups.

I was all psyched about starting W5-C3 but it kicked my ass.... First set was OK, second just barely finished, third set nearly quit at 26 - 4 short but managed to finish in slow motion. Set 4.... I couldn't even start! I collapsed on the way down for #1. Tried again and managed to lower myself safely but was completely incapable of doing the pushup! What the hell happened? Ten minutes later I tried again and could only get to 7 before fatigue stopped me again.

Tuesday – Bike run brick: 2x10 (3) @ 200, 30’ @ 170; 20’ run @ 8:49

2x10' @ NP 199, IF 0.99, Cd 75; NP 197, IF 0.986, Cd 84
30’ @ NP 169, IF 0.844 , Cd 80
Total bike 1:12 @ NP 172, IF 0.859, Cd 75
Total run 35' @ 8:45, 4 miles on the deadmill.

Wednesday – Run, track workout

 

Repeat pushup W5-C3-D1. Took 30 minutes between sets but I finished 36-40-30-24-40. I think I need to adopt Scott's idea of taking a week to do each day. Will redo W5-C3-D1 on Friday too.

 

Went to UMO to use the track for my run tonight. Big lights not on, just general security lighting. Overcast but no rain, 57* NE wind at 15 mph.

 

Intervals: Zone 4 = 7:20

800 @ 7:01 - a little over cooked but was enjoyable
1600 @ 7:18, 7:19 - spot on

Zone 3 Volume - 29:52 total; 4 miles @ 7:28

7:30; 7:22; 7:31; 7:24

Total workout 1:03:31; 8.2 miles @ 7:45

 

Really felt good. No fade even on the last mile. Solid run.

 

 

Thursday – Bike intervals: 2x10 (3) @ 200, 20’ @ 170

 

2x10' @ NP 202, IF 1.009, Cd 82; NP 204, IF 1.019, Cd 81

40’ @ NP 171, IF 0.855, Cd 84

Total bike 1:12 @ NP 173, IF 0.867, Cd 79

 

Friday – rest day with pushups

Repeat pushup W5-C3-D1. Only about 5 minutes between sets but I finished 36-40-30-24-40. Not the best set because of the long rest intervals but all the pushups were solid. Plan to move to W5-D2 on Monday.

Kyle and his fiancé Maria are driving in from Kentucky tonight or early tomorrow. It will be nice to see them. They will be visiting till Monday morning then head off to Cape Cod for Thanksgiving at Nana’s house.