The day after we got back in town I went out for the 9:05 killer east-west RBM ride. Now usually I get dropped pretty early in the ride. But some how I hung on for most of it. I made it back to Renner and Shilo before being dropped. Interestingly the chit-chat after the ride was that some CAT 2 dudes turned up and it was FASTER than usual. If that's true, then I am in better shape than I thought.
Then Victoria had some killer workouts in the pool including 3 sets of 4x200 on Thursday. That's 2400 meters at effort in case you are having a hard time with the math. Given that her workouts are usually 1800-2000 meters - I'd say she kicked it up notch!
Also this week started the beginning of timed interval speed work. So far these workouts are going well and they don't seem to aggravate the knee.
March 1 - 500WU 3x(300, 3x100, on 5:00, 1:45) 50, 4x50 Stroke, 4x50 stroke drill - 2750
March 2 - Flagpole Hill - 4 hills plus 4x:30, 2x:60, 16x:08 Last Hill 51.4 - 8 miles
March 3 - Rest - Drive to Amarillo
March 4 - Rest - Drive to Taos NM
March 5-8 - Skiing Taos NM
March 9 - Rest - Drive Taos to Dallas
March 10 - 9:05 E-W RBM Ride 2.5 hours, 48.1 miles, 19.1 Ave Velocity, 90 ave CAD.
March 11 - 61 min run - 8.0 miles (Murphy, Park Vista, Breckinridge)
March 12 - 16 laps of the Crit Course 90 minutes - (Speed: 20.5, 23, 20.4, 22.3,19.5, 22.6, 22.3, 19.0, CAD 96,99,103,101, 102,100,99,99) 24.2 miles
March 13 - 550WU - 2x(3x100-1:50, 3x100-1:45, 3x100-1:40) 50, 4x50 stroke, 200 stroke drill - 2800
March 14 -10x:70 (:90) with warmup and 8x100 strides - 8.75
March 15 - 500WU - 3x(4x200 3:50, 3:45, 3:40, 3:35), 200 - 3100
March 16 - 12x:30 (:60) with warmup and 8x100 strides - 7.25
March 17 - 1:40 - Murphy, Lovejoy, Allen Loop (Speed - 18.1 ave, 33.2 Max, CAD 92 ave, 115 max)- 30.2
March 18 - 10.9 mile loop 1:30:50
Run - 42.9 Miles
Bike - 102.5 Miles
Swim - 8650 Meters
Skiing - A bunch
All views expressed in this post and on this blog are my own. None of my comments should be construed to represent the views of others including and not limited to: BMC Software Inc., Corel Corporation, Dun and Bradstreet and AC Nielsen. Copyright Chris Hughes 2004-2012