Week 3
01.15.07 to 01.21.07
Again as I said.. just catching up as that's why this is posted late...
So for this week it was the third week of what from now on shall be called "The Plan".
This is the large week... remember all of that discussion about periodization, building, basing, resting etc??? If not go back and read it.
The large week was to consist of twelve hours of workout time. Most of it is still low to moderate intensity and still in the "Base Period", so I'm working on Endurance and Skills.
Monday started out very tired, but it was Martin Luther King day, and I was determined to make the most of it. That is - I was going to get a fair share of time in today, so that I can coast more through the week.
So started off with a ride around Barkers Ridge to Cooper creek... The weather was warm, but the ground was muddy, so hence the reason to stay on the road. For the record...I could write a book on reasons to not ride in the mud.
Anyhow, the weather was in the 60's for January, so decided to ride longer than planned. Grey skies finally broke with about 20 minutes left (6 miles from the homestead). But the small drizzle actually felt good.
Afterwards, came home, piddled, took a nap, and then decided to finish my workouts for the day. Did a 15 min run, then weights, then some spinning on the trainer for 45 minutes.
Monday's mission accomplished.
Tuesday - this was a rest day.. Started doing some walks at work with co-workers.. So today it was a short walk around town, up to the Farmer's Market in Charleston and back to the office.
Wednsday - got home from work late, and the weather is breaking, so it was cold out, and the lite wasn't charged up... did a small 15 min jog, and then rode on the trainer for an hour and 15 min. Made sure I got some time in the Zone 2 Heart rate.
Interlude:
Heart Rate Zone 2 - Zone two is after zone 1 according to the book. Zone 1 is an easy recovery heart rate - your normal active rate when not working out is included in this. Zone 2 is your starting to work a little bit - the book calls it "Extensive Endurance"... by that it's saying that your still Aerobic - and not working too hard but working. What does Aerobic mean - basically that your body is getting plenty of oxygen to the blood flow.
Back...
I ended up staying in the Z2 for about 20 min.. For me, my computed zone Two is 140 BPM to 152 BPM. (thats Beats Per Minute for those who may be wondering). Anyhow, considered the workout a success.
Thursday - Did get up prior to work at 5:00AM and do a short 30 minute spin on the trainer. Tried to get the HR up, but was not able to.
In the evening, this was another weight day... so did a 15 min run prior to doing my normal weight routine. Nothing much to say except I ran before dinner, and worked out after dinner. Whoopee. After the weight routine, did some 30 min spinning on the trainer. I also walked at work for about 25 minutes. Fairly busy day, but it wasn't too intensive.
Friday - Got home late.. Susan had to work over some.. Did ride outside around McComas Branch and Lower Creek. This was a cold ride, and because of the late start 20 minutes of it was performed in the dark. It's often asked why one rides in the dark when they have a $300+ light at home? When I find the answer I'll let you know. Needed around two hours, so once I got home from this I jumped on the trainer for another 50 minutes.
SPINERVALS - This 50 minute ride was a workout I found from the Spinervals website. Basically a bunch of intervals that ended up kicking my ass - and it had a low intensity rating. I'm going to post this workout when I get a chance but it boils down to 4 sets of two 3 minute intervals, with 60 second recoveries. The sets went something like 3 min at moderate intensity, 60 sec recover, 3 minutes hard intensity, recover, 3 min hard, 3 min mod, mod, hard, hard, mod. You get the drift. Well that kicked my ass, but it really felt like a workout that accomplished something.
Saturday - This is the Photo Day (see above you idiot). The day started off with a run in the morning.. Took the dog to the WVU Cabell County Extension track and did a couple of laps. Nice sunny day, cool and crisp. Came home and worked on the Trek 8500. It needed a new chainring and chain and well the whole drivetrain. So replaced it. Afterwards - took it on a ride around Barkers Ridge. Took some getting used to... but I hope to use this bike for the majority of the road riding now. Again wanted to ride longer outside, but cool and under dressed. So once I finished I once again jumped on the trainer. This was futile, and I only managed 15 minutes.. I think that "Spinerval" workout broke me down some.
Sunday - I'm stupid... plugged in the Guns N Roses video tape and did the spinerval workout from friday again for 1hr.
You know where you are.. your in the jungle baby.. your gonna die...
So how did this week do??? I don't know you be the judge....
Weight 239.5lbs
138 miles on a bike of some sort
7 miles of trotting my fat ass up and down the local roads jogging.
See you soon
