Catch Me If You Can

Stretch Legs. 30 minutes

10:45a.m. Weights~Chest and Arms

 4 Mile Treadmill run with 3 sets of 0-8% incline raising 1% each Minute.

2:30 Stretch Legs 30 Minutes 

12:45p.m. Swim 2800yds 

10:30 p.m. 65 minutes Cycle w/spinups.

10:30a.m. This swim was a beast. Got tired during the 500yd set.

3700yd Swim

400yd warmup

8x50yd Kick-Hold pace

8x50yd Pull w/Paddles

8x75 Kick/Pull/Swim

added 50yd on to pick up Pullbuoy 

8x100yd Minimal rest :07

10x25 Hard w/equal rest, quality swim

500yd Med, good pace

300yd warmdown

1:30 p.m. Stretch legs 30 min

8:30p.m. Run 5.25 Miles on Mill 1% incline 

11:30 Stretch Legs 30 minutes

12:00 10 min. CORE....starting small..haha...at least I started.

2p.m. Weights-Back

4:15 Cycle from Hell..lol...Was actually fun, but near the end of my "Hill" segment I was getting delirious my Quads were on fire..Had my eyes closed...Could picture the Mojave Desert, me out there in the heat, so thirsty. I ended up being bummed my Hill segment was over, kind of wanted to do another 10 min set..haha..But just finished up with a 30 min warmdown. 90min Cycle Total. Oh, here are my coaches instructions if you care to know:

Blast, cant copy/paste here..will just type it out then...FINE!

"10 Min Hill Repeats

Good 30 min warmup. In your intervals, there is no real rest, you are just going to bopback to where you started in gears. 30 min Warmdown.

After WU you will start on your "hill" start in the middle gears. And begin to shift down 1 gear every 1:30 so you are mimicking a climb that's getting steeper and steeper. The second time you are going to hold 1 min, 1 min, 2 min, 2 min, 3 min, last minute stand up. The third time same thing except the last 2 gears will be 3:30 min and :30 stand up as hard as you can go. WD."

Was reallly gooood! Was so hyper the rest of the day. :D Nice nice.

7p.m. Stetched Leggies again 30 min. 

Will make a more exciting entry for Friday...I feel lazysauce. 

Today was Freaking on! Good day. :D

Let's seeeee.......

11a.m. Swim 2700yd:

200kick 200pull 200swim 

20x25yd Hard :15 Rest

3x250yd Build :30 Rest

10x50yd Fast n Steady :10 Rest

Warmdown 350yd

Weights Post Swim: Wasn't so wise, but didn't want to hit the gym later so I pushed it and worked a weight session in, Shoulders and Rear Delts. Was extremely fatigued but completed the workout anyhow..Probably low calories, Need a snack next time.

4:30p.m. 7.12 mile run 59:30. Outdoors. Beautiful warm weather, almost 50degrees..Just wore a long sleeve shirt bunched at my elbows and shorts.

7p.m. Stretched Legs 30 minutes with 10 minutes of Core: Planks and Side Planks

My kitty thought he was stretching too!

:D 

Woke up early after only 5.5 hours sleep..I am a sleeper..like more likeeeeee 9 hours..haha. But I had no time for sleeping in..Hit the bike at 8a.m.

Tempo Short Intervals 1:40:00

20 minute warmup

Set 1: Reps:10 ,Duration: 2min ,Cadence:85, Intensity: Hard, Notes: Rest 1 min active recovery. Watch Gears, no bouncing. 

Set 2: Reps: 1, Duration: 10min, Cadence: 90, Intensity: Easy, Notes: Recovery Spin

Set 3: Reps: 5, Duration: 3min, Cadence: 85, Intensity: Hard, Notes: Great steady Pace.

Cooldown for total of 1:40:00 Then went out and rode around with the boys for 15 min...was freaking cold out there!!!

Only had time to stretch for 20 minutes because I had to get the boys to the Salon for haircuts.

5:30ish Chest & Arm Weights 3 Sets each exercise @ 10-15 rep range.

6ish....Got all Junkie like and had to get a fix....went and ran on the mill for 3 miles 20:02. P.S. Don't tell my coach! It was my secret workout. Haha really I called and told him, he said I will be missing the slow easy runs I have been doing very soon..hahah.

Going to stretch here again in a lil bit.....will keep ya posted, because I know you want to know! Snacking on some yummy yums, I bet you want some!

 Trying to make Burt Hungry.

 Here Burty Burty....See so good!

Ok....Stretch time...BRB! Oh, think I will hit the tanning salon tomorrow..I can't remember ever being this white!!!!! O.o

 AWWWW! Epic Fail! No stretchy session..it is 12:15a.m. Sunday, It's a lost cause..will stretch extra tomorrow....PROMISE!!! Writing "stretchy time" on my hand!