Aubree Gailey

Sprint workout in the pool.

10 min swim warm up
5x3 min sprints in water
5x2 min sprints in water
10 min swim cool down

* Today I went in as talked to Dr. McLane to see what the results were from last weeks dexa (detailed bone scan) and iron blood test were. She said that my Bone Scan was fine and I don't have "weak" bones which was great news but she did say that i had low iron for an athlete. She said that I was at 23.. whatever that means.. low apparently... so she prescribed me some iron pills and also told me to get the centrum multivitimins so I get the nutrients I lack eating my obviously well balanced "college food" :) 

Hopefully that will help out! One other thing she said that might have been the problem adding to the many stress fractures is that i was consistantly running on Hard Surfaces which is Bad.. what to do about that I don't know because that is all there was during the winter really but luckily Spring is rollin around! :)

Bike Workout

Level 5 on the bike for 45 minutes.
I was at Cardio Cinnema which was actually good today.. We watched a scary movie.. Disturbia which I've seen before but it still gets to me.. but the benefit was that I could tell you that I was peadalin real fast at most parts because I was just freakin out.. It's pretty good to watch a scary movie when you want to work hard eh :)

-short weights workout afterwards

Now this was a GOOD workout!

Bike
10 min warm up
6x 2 min sprints w/ 1 min active rest. (level 14 for sprints and level 6 for rest)
10 min cool down

Boy I can tell ya that those two minutes felt like forever and the one minute rest felt like only a few seconds.. crazy how that works out eh!
I know I worked real hard today.. I was sweatin like crazy! good good :)
I think I ended up bike 9.5 miles or so

Today was another Bike Speed Workout

Warm up (10 min- level 7)
1x 4 min sprint (level 12) with 2 min active rest
1x 3 min sprint (level 13) with 1.5 min active rest
1x 2 min sprint (level 14) with 1 min active rest
1x 1 min sprint (level 15)

Cooled down (10 minutes- level 6)
-- did just about 9 miles

Today was a Bike workout.. well swimming but we had a meeting right after I would finish my workout so I didn't want to go to the meeting all soaking wet so biking it was.
I actually got to start out with a 5 min run today.. first run in a while. The time freakin flew by I actually lost track and  ended up going just short of 10 minutes but it felt good so oh well. with out ten min run and a ten min warm up on the bike we did a full 20 min warm up and then started. The plan was to do 4x 5min speed on level 15.. man that was a joke level 15 for 5 minutes at like 100 rpms.. yeah right. So we did level 13. But we did have a little competition on who could get to the highest rpm on level 15. I won with a good old 119 rpms haha They want a rematch on  Wednesday (Steph Christensen and Suzie)  :)

Pool Workout
5 min warm up swim
Swim the length of the pool with the kickboard (kicking from the hips not knees) 20 times
5 min cool down

Bike Workout
6X 2min speed on level 13
with 1 min rest in between on level 6
*Ran 10 minutes before the bike workout and it felt great!

Bike Workout
9.6 miles on the bike (level 7-8 ish for the whole time) about 40 mins
-- Ran 10 minutes today.. felt good again :)
- Core work