Weekend Training

Saturday started off with a long weight lifting session and a core work. Then I hit the road for a nice, long run. It was a truly beautiful day and perfect for running. The skies were bright blue, the sun was warm, the cool breeze felt nice on my flushed face. I've been sticking with a six mile loop for the past 4 weeks but yesterday I decided to tack on an extra mile. It was such a wonderful day and I felt so good - I wanted to go on forever. But, knowing my body's limitations I stopped at exactly 7 miles and walked the last few blocks home.

7.01 miles / Total Time 1:07:15 / Page 9:36 / Fastest Mile 9:20 / Slowest Mile 9:48

I brought my phone along on the run so I could snap a couple of pictures. Here is the Hell Gate Bridge, the Triboro Bridge and the Manhattan skyline.



The view under the Triboro bridge looking towards Randall's Island.



Sunday morning we were up at 6am for swim practice at Asphalt Green in the 50 meter pool. I love swimming long course and I love the challenge of the Sunday morning team swims.

Warm Up (800)

200 free

200 choice

4 x 100 - count strokes in 1st 50, reduce by 1 stroke for 2nd 50

Main Set (1800)

300 swim, 30 second rest

4 x 100, descending, 20 second rest
300 swim, tempo pace on 6:15
3 x 100, descending on 2 minutes
300 swim, race pace on 6:15

2 x 100, descending on 2 minutes

Cool Down

300 swim

Total: 2900 meters

In the afternoon we headed back to Asphalt Green for a spin workout. After a long warm-up and a few standing sprints we settled into the main set - a 40 minute time trial at threshold level. I kept my heart rate around 155 for the first 30 minutes and then pushed it hard for the last 10. In the last minute my heart rate climbed up to 177!

Total Time: 1:16:26
Average HR: 144
Max HR: 177

Overall it was a great training weekend! I am having some pain in my left quad and I'm not sure what is causing it. I felt it when I got up this morning but did not notice it when swimming or biking, however it is sore when walking and very tender to the touch. The only thing I can think of was that I did a few lunges on Saturday which are not a norm for me on weekends (but I do them on Mondays).... Hopefully some stretching/rolling and a good night of sleep will do the trick!