Training this week

Christmas is fast upon us - I am glad its finally here, and hopefully it goes as fast as it came.
This week was not a typical training week so far - we had some horrendous weather which made it impossible to bike.

Monday I was able to get a CF workout done, but did not feel my best.  My calfs were sore from the 10K run on sunday and legs were feeling a little worn.  Another training day though - check!  Tuesday I planned to CF and Swim, but was only able to get to the pool - and that was an experience in itself.  It was pouring rain all monday and Tuesday and I made it out to Mission Beach to the Wavehouse to get my swim on anyway - not having a rain suit for my motocicleta didn't help, when i got there I was completely drenched, and I mean completely.  I was able to get a 500M Time Trial in and was pretty happy that I stayed committed to my training.  I forgot to pack a chance of clothes though and when I got to Invictus could not get a CF workout in - oh well. 

I was pretty proud of myself for making it out to the pool though and getting the swim done.  On Wednesday I was able to get a CF workout in with Ayo - that was a lot of fun, I did some OHS which I hadn't done in forever, although nothing impressive, if anything it re-inforced the importance of getting proper rest - I hadn't had a complete day off in 6 days.  Getting to lift with Ayo is always a pleasure :) and then we did a quick conditioning workout - Tabata Double Unders....

I hadn't expected to do anything else that day, but when we were coaching our CFE group later than evening we had a team rowing workout and I jumped in to make the numbers even - this was a ton of fun, for more info on the team workout check out Invictus Endurance blog 

Thursday turned out to be a complete rest day and I took this opportunity to watch Ironman 2010 that was shown on TV last week - I wasn't impressed with the telecast, the announcer was really boring in my opinion, but the stories were great as always and inspiring!  As I was watching this event I spent almost the entire time rolling out - taking care of my sore muscles and getting all the adhesion to break up - preventative work goes a long way in helping muscles recover quickly :)

This morning I felt ready to get back at it full force - I joined up with Katie Mac (who just recently had a baby) and we worked out with the 10am group class at Invictus for Rabbit's Delight :)  Here's what was in store - running 400M while your partner does KB Swings, Thursters (bar only), Wall Ball & Box Jumps - each person goes through the stations as their partner runs 400Ms - it was AWESOME!!!

This afternoon I took Mr. Walden out to Fiesta Island for a hammer session on the bike -  

Bike Intervals –

2x5 min intervals w/2min recovery between intervals

22.5mph – 1.88miles, 24.5mph – 2.10

Next interval scheme starts after the 2min recovery

5x1min Intervals w/30sec recovery between intervals

22.0mph - .36, 22.5mph - .38, 26.0mph - .43, 25.5mph - .42, 26.3mph -.44

Hold maximal distance possible on each of the set intervals.  Total Distance – 14.88 miles with warmup and cooldown

And that about wraps up my training week so far - I will most likely go for a run tomorrow and sunday get in a bike & swim and maybe a CF depending on how I am feeling - stay tuned :)