Well, hello. So last week was the first week that I attempted using a heart rate zone work out style. It was interesting. I def struggled with some of my workouts as it was more challenging towards the end of the week. So the week went something like this:
Monday: Off due to massive snowstorm
Tuesday - Day One of Aerobic Zone workout - Swim.
I swam approximately 80 lengths.
I did 5 sets of:
100m kicking with flutter board
100m using just arms
50m sprint (50 sec, 48sec, 51 sec, 46 sec, 44 sec)
1 set of 750m trying to keep my heart rate between 130 and 140
Wednesday - Day Two of Aerobic Zone - Bike 50min + Run 25 min
I did two Bike sets of 25 min. I started at tension level 11 and increased the tension to lvl 15 trying to keep my heart rate between 130-140 for the entire 50 minutes. This was hard to do, and i had to really focus on not pushing to hard to maintain my heart rate.
For the run i did one set of 25min. I started my run at 4.0 and increased the speed to 4.8 keeping my heart rate between 130-140. This wasnt as hard as the bike for some reason, maybe because i have been running longer, not sure.
Thursday - Day One of Maximal Zone - Run 50min + Bike 25min
I did 2x25min sets on the treadmill.
The first set i took my speed from 4.0 to 5.2 trying to keep my heart rate between 140-150.
The second set i took my speed from 4.2 to 5.2 at a faster rate and keep the heart rate between 140-150.
This was a little tougher. I did feel okay though at 5.0 speed, 5.2 is def pushing my comfort zone, but it felt good to push a little harder as the run has been my toughest piece so far.
Friday - Day Two Maximal Zone - Swim
I did approximately 80 lengths.
I did 3 sets of:
100m kicking with the flutter board
100m using arms
50m sprint ( 48, 45, 42 seconds each sprint)
I then did 3 sets of 10 minutes races, ending in 18 lengths, 18 lengths and 20 lengths.
This def got my heart rate going as i only gave myself 1 min breaks inbetween races.
I choose the 10 minute timed races because i signed up for the indoor triathlon that St.FX is putting on next week and wanted to start to get my swims specifically for the 10 minute swim component for that race. I am pretty excited to give this indoor triathlon a go.
It has a 10 minute swim, a 10 minute bike ride and a 10 minute run. Your distances are matched for each and the person that travels the furthest for all three categories wins. I have no misconceptions - i will not win any category, but as always my goals are to finish and to not die. So we shall see how it goes.
Lastly, today. I wont jump to far ahead into next weeks post but i made a critical error today in preparing to go to the pool this morning, i forgot my underpants.
The look of shear terror on my face would have been priceless, great swim, nice hot shower, towel off, go to bag ( no eye contact made) place everything out on the bench, socks, pants, belt, undershirt, polo shirt........umm wha. I checked every pocket and every section of my nap sack like i was a Fratelli searching a Goonie. So there i was standing in the locker room thinking okay, do i go home, do i go to work, do i text my beloved and explain that i am facing the prospects of going commando for the day and i need her to bring me some underpants. No that would be the wrong choice. I would never be allowed to live it down if i sent that text. No....no. I had to commando up. Quick check around the locker room, for lookeeloos and a quick towel drop and hop into my jeans. A button and very careful zipper later and I was off, I was out there Jerry and I was loving every minute of it. Okay not quite as happy as Kramer was, it was a cold, cold morning, and that is all i will say about that.
Wow what a bounty of movie references tonight.
Anywho, tres embareassing ( yes i did that on purpose) so from now on i will pack and emergency pair of under britches in my back pack to avoid any future Joey moments.
Luckily there was no lunging requirements today.
Sorry haha
Sean "BigBoyRunning" Ryan
Monday: Off due to massive snowstorm
Tuesday - Day One of Aerobic Zone workout - Swim.
I swam approximately 80 lengths.
I did 5 sets of:
100m kicking with flutter board
100m using just arms
50m sprint (50 sec, 48sec, 51 sec, 46 sec, 44 sec)
1 set of 750m trying to keep my heart rate between 130 and 140
Wednesday - Day Two of Aerobic Zone - Bike 50min + Run 25 min
I did two Bike sets of 25 min. I started at tension level 11 and increased the tension to lvl 15 trying to keep my heart rate between 130-140 for the entire 50 minutes. This was hard to do, and i had to really focus on not pushing to hard to maintain my heart rate.
For the run i did one set of 25min. I started my run at 4.0 and increased the speed to 4.8 keeping my heart rate between 130-140. This wasnt as hard as the bike for some reason, maybe because i have been running longer, not sure.
Thursday - Day One of Maximal Zone - Run 50min + Bike 25min
I did 2x25min sets on the treadmill.
The first set i took my speed from 4.0 to 5.2 trying to keep my heart rate between 140-150.
The second set i took my speed from 4.2 to 5.2 at a faster rate and keep the heart rate between 140-150.
This was a little tougher. I did feel okay though at 5.0 speed, 5.2 is def pushing my comfort zone, but it felt good to push a little harder as the run has been my toughest piece so far.
Friday - Day Two Maximal Zone - Swim
I did approximately 80 lengths.
I did 3 sets of:
100m kicking with the flutter board
100m using arms
50m sprint ( 48, 45, 42 seconds each sprint)
I then did 3 sets of 10 minutes races, ending in 18 lengths, 18 lengths and 20 lengths.
This def got my heart rate going as i only gave myself 1 min breaks inbetween races.
I choose the 10 minute timed races because i signed up for the indoor triathlon that St.FX is putting on next week and wanted to start to get my swims specifically for the 10 minute swim component for that race. I am pretty excited to give this indoor triathlon a go.
It has a 10 minute swim, a 10 minute bike ride and a 10 minute run. Your distances are matched for each and the person that travels the furthest for all three categories wins. I have no misconceptions - i will not win any category, but as always my goals are to finish and to not die. So we shall see how it goes.
Lastly, today. I wont jump to far ahead into next weeks post but i made a critical error today in preparing to go to the pool this morning, i forgot my underpants.
The look of shear terror on my face would have been priceless, great swim, nice hot shower, towel off, go to bag ( no eye contact made) place everything out on the bench, socks, pants, belt, undershirt, polo shirt........umm wha. I checked every pocket and every section of my nap sack like i was a Fratelli searching a Goonie. So there i was standing in the locker room thinking okay, do i go home, do i go to work, do i text my beloved and explain that i am facing the prospects of going commando for the day and i need her to bring me some underpants. No that would be the wrong choice. I would never be allowed to live it down if i sent that text. No....no. I had to commando up. Quick check around the locker room, for lookeeloos and a quick towel drop and hop into my jeans. A button and very careful zipper later and I was off, I was out there Jerry and I was loving every minute of it. Okay not quite as happy as Kramer was, it was a cold, cold morning, and that is all i will say about that.
Wow what a bounty of movie references tonight.
Anywho, tres embareassing ( yes i did that on purpose) so from now on i will pack and emergency pair of under britches in my back pack to avoid any future Joey moments.
Luckily there was no lunging requirements today.
Sorry haha
Sean "BigBoyRunning" Ryan
RSS Feed
