Friday

Good day, I'm happy.... :D I was swimming at the pool and ran into 3 other people who were training for various triathlons. It's kinda cool, you know, all of a sudden you've met up with other people who are experiencing the same kind of misery that you are, and you've all got the same goals. I was happily swimming my 50 yard laps, and next to me are two swimmers, that are making it look easy, okay, I hate them, I really hate them... Then I look over, and one of their water bottles says "Ironman" ugh, oh, great, it's the competition... Well, friendly me, I strike up a conversation, apparently they just got back from SD running a marathon, and they're training up for the half ironman in a couple of weeks. Cool! Then another guy who's eves dropping I find out that he's training for the Seafair Triathlon. Who knew so many triathletes trained at 24 hour fitness downtown seattle, huh? Anyway, my back is pretty tight from all the boxing yesterday, and I started my workout with a chest/weights workout, so here's the times today, in surf shorts.
50 yards 1min 4sec
50 yards 1min 4sec
50 yards 1min 3sec
50 yards 1min 2sec
50 yards 54sec
50 yards 56sec
50 yards 1min 1sec
50 yards 54sec
Tomorrow is off day, and just weight training for my arms.

Thursday, yeah baby!

Okay, was swimming, unfortunately I didn't have my G-Shock, so no times on the swim, ugh... Well, I'm swimming tomorrow as well, so I'll have times then. Felt good to be back in the water again though, two days of spinning/running were okay, I guess, but I was happy to be swimming again. Anyway, went back to the house 'o buffalo, no sprinting today, well, I guess that's a good thing. Continued with my boxing, wow, while my cardio is good for it, no weak legs, my arms were dead. Couple of rounds with the heavy bag, then four rounds of sparring, I forgot how rough that was... Good to see my close in work is still adequate, but my closing the distance needs work again, as I'm just bulling my way back in, but once I'm back inside, I'll throw my combo, and then step back out. I need to work on my counter punch. I did realize that I've still got my ability to walk straight down the pipe. I need to buy myself some 18 or 20 oz gloves if I'm going to get back into fighting. I realize that the mma gloves are 4 oz, but I need to build my shoulders back up to the point where I can throw down for 6-8 rounds with the heavier gloves. Well that's all for now, -me

Wednesday

I'm back in the groove again... Something a little odd happened today though, I was in spinning, keeping my HR between 145-155, and I noticed that as I increased load, which forced my RPMs down, it also dropped my HR, and as I dropped load, but increased my RPMs, my HR would remain constant, or even raise. The only thing that happened that even made remote sense was that under extremely heavy load, (the type you have to put all your body weight on a pedal) my HR would raise. HMMMMM, something is a foot at the Circle K.... Anyway, as I spin with different people, I think I am getting the idea that this class (Weds 0930) is more of a power workout. I guess that would make sense, as much time as I have spent in the gym lifting heavy, I guess my muscles are used to that, but the higher RPM less stress causes my muscles some confusion, resulting in the elevated HR. Well, it's an idea I guess, feel free to comment!!! Anyway, wrapped up with a quick treadmill mile, 8min09sec. I'm building back up to where I am running a 5k after my spinning sessions by the time the race comes around.

Tuesday... Spinning/Running

Okay, today was spinning at 1100, running a mile immediately afterwards total mile time 8.30, I've decided that probably the best way to approach this is to increase my cardio endurance factor. After my benchmark day, I've noticed that I was maintaining a HR between 160-170 for the entire event. Taking this to the next level, I continue to train and push my HR and train my body to maximize recovery times. This means that spinning and running need to maintain 160-170 HR for the duration of the event, unless there is a decreased load i.e. downhills, and my body needs to maintain cadence and recover during these times. I also use a little trick from shooting to reduce HR, which has been working well. Oh, yeah, monday was a complete day off.

Dry Run, Federal Escape

Okay, okay, today was the moment of truth, and I admit, I was a little apprehensive. Today was my inside dry run, for the Federal Escape. This was done at the 24hr fitness in bellevue.
I started out on the quarter mile swim, a 12 mile bike, and 3.1 mile run.

Quarter Mile Swim = 7min 03sec
Transition = 8min 20 sec (this sucked because I had to dry off and change out of my shorts into my running gear)
Bike (stationary bike level 5) 12 miles = 33min 30 sec
Transition = 2 min 57 sec (had to wipe down the bike)
Run (3.1 miles) = 26minutes 5 sec (this was including the ramp up time to running speed)

Total Time including T1 and T2 = 1 hour 17 minutes 55 sec

Okay the proof is in, I can do this, tomorrow off for recovery, then back to my routine!!!

Just Gym Saturday

Okay, nothing big here, just a quick arms workout... :D

Just Gym today....

Wow, I guess that the gym isn't really that difficult after all. After slogging through countless miles, and cycling the lifting part doesn't seem too hard anymore. Today was chest and shoulders, and you can definitely see the effects that all this f'n cardio is having. Starting to see some striations/veins in my shoulders on lifts now. Well, tomorrow is arms, then Sunday will be my dry run. :D