Not too bad, not too bad at all. One hour on the treadmill with the main effort being 45 minutes with a goal HR of 140-145. Despite the machine showing a HR north of 140 for almost the entire main effort, my Polar gave me an average of 138. My level varies between 11 and 12, so I'll say 11.5 average. I passed the time with a Competitor Radio interview of Steve Larsen and a few tracks from the newest album by The Walkmen. Overall, not as tough as I'd anticipated.
I followed it up with 40 minutes on the treadmill with an avg. HR of 141. With a 1.2% incline, I was still able to set the speed at 8 mph for a good portion of the run.
Showing posts with label run. Show all posts
Showing posts with label run. Show all posts
Tuesday, January 13, 2009
Friday, January 9, 2009
Swim, plus a short extra run
3,000m down. The main set included 800 pulling with paddles + a pull buoy, 600 freestyle with every 4th length backstroke, 400 pulling with paddles + a pull buoy, and 200 pretty hard freestyle. First a note about my equipment (my swimming equipment, that is). My swim coach, Melissa, said that I'm too much of a weak girly man for these paddles:
Instead, she recommended I pick these up:
The new paddles don't extend more than an inch or so beyond my hand in any direction, yet the paddles still add a substantial amount of resistance during the pull. I think Melissa made a good call.
Next, I do not have a pull buoy, nor does my pool have any available. As such, I did the pull sets with just the paddles, but I will try to pick up a pull buoy tomorrow.
Moving on to the actual workout, I felt good during the first 800 pull. By about 600m I could feel some muscle fatigue across my pecs, back, and triceps.
The 600 also went well. I tried to keep my effort level high, but have a hard time doing so during the backstroke portions. After each backstroke length, freestyle felt great - I felt like I was moving fluidly through the water.
I don't have much to say about the next 400 and 200 - they felt pretty much like I'd expect. For the cool down, I did a mostly breast stroke (if you can call my flailing "breast stroke") and backstroke, and even through in what I hope is double-armed backstroke. A youtube.com search may be in order for me to see proper technique.
Oh, and I did the vast majority of the swim with bilateral breathing, though every once in a while, most frequently after a poorly executed flip turn, I required a breath every other stroke.
I also added a 30 minute treadmill run following the swim. I kept my HR low, around 135-140. After a bad day at work (after restarting my computer, a document I spend about 6 hours working on disappeared for no apparent reason!), I felt a little more physical activity to get the stress out of my system was in order.
Instead, she recommended I pick these up:
The new paddles don't extend more than an inch or so beyond my hand in any direction, yet the paddles still add a substantial amount of resistance during the pull. I think Melissa made a good call.Next, I do not have a pull buoy, nor does my pool have any available. As such, I did the pull sets with just the paddles, but I will try to pick up a pull buoy tomorrow.
Moving on to the actual workout, I felt good during the first 800 pull. By about 600m I could feel some muscle fatigue across my pecs, back, and triceps.
The 600 also went well. I tried to keep my effort level high, but have a hard time doing so during the backstroke portions. After each backstroke length, freestyle felt great - I felt like I was moving fluidly through the water.
I don't have much to say about the next 400 and 200 - they felt pretty much like I'd expect. For the cool down, I did a mostly breast stroke (if you can call my flailing "breast stroke") and backstroke, and even through in what I hope is double-armed backstroke. A youtube.com search may be in order for me to see proper technique.
Oh, and I did the vast majority of the swim with bilateral breathing, though every once in a while, most frequently after a poorly executed flip turn, I required a breath every other stroke.
I also added a 30 minute treadmill run following the swim. I kept my HR low, around 135-140. After a bad day at work (after restarting my computer, a document I spend about 6 hours working on disappeared for no apparent reason!), I felt a little more physical activity to get the stress out of my system was in order.
Subscribe to:
Posts (Atom)