Monday, May 4, 2009

Week 15 Training - Rocky Coast 10K

Well on Saturday May 2nd I ran in the local Boothbay Rocky Coast Road Race. It was 6.2 miles or 10 Kilometers. I finished second overall and improved on last years time by 20 seconds with a 42:10. Pretty happy with my finish although a much smaller turn out than last year. 
Anyhow I am in week 15 of my 29 week training schedule and just thought that I would write my daily workout routine as this is a bigger week as far as training goes. So being Monday and I am just getting going here goes.
Monday May 4th
90 Minute Bike Ride - 32 miles in 1:40 with average speed of 19.3 MPH
1 mile swim at Y pool with 1/4 mile warm up then 5 x 50 with 20 sec rest
 5 x 50 with 15 sec rest
 5 x 50 with 10 sec rest then 1/4 mile cool down
25 minutes of stretching/yoga 
Then the Monday evening triathlon class that consisted of approximately 1/2 mile swim,
30 minutes on the bikes with various cadence and resistance, and about a 3.5 mile run. 
Tuesday May 5th
1 Hour Weight Workout 
Followed By 30 minutes stretch/yoga 
Wednesday May 6th
18 mile Run in 2:35 
Average 8:34 min/mile
Thursday May 7th
Another Hour Weight Workout 
Stretching/Yoga/Foam Roller self massage
Friday May 8th
8 Mile Recovery Run
In 1:01 Average 7:42 min/mile
Saturday May 9th
2.5 mile swim
with 4x1/2 mile intervals at roughly 16:30 each 
with 1/4 mile warm up and 1/4 mile cooldown
Sunday May 10th 
Supposed to ride 120 miles but only made 60.  Boo Hoo. 
But did do the 120 on Wednesday May 13th. Yee Haa