Monday, January 08, 2007

Training Updates

again for 2007, I will try to update this a bit more (best laid plans...).

This weekend was crazy warm in ME, but rained Sat till ~noon.

Sat AM: run 4 miles EASY...easy like 8:15 pace.
Sat PM: ride 90min with 2 x 12min @ 280w in all terrain. PE was high for the first, second felt much better.

Sun AM: run 11K in 49:00, mostly easy to easy/steady.
Sun midday: rollerski interval as: 4 x 4min @ "race pace" ~180beats for the last minute. Mostly V2 uphill.

this week is a bit of an unload week.

Mon: swim 1800 easy (my swimming is not good right now) then 15min of easy core/functional strength work.

Thursday, January 04, 2007

how to prepare for winter tri...without winter

or Maine the winter of 2006/2007.

So it looks like 1/14 will be my first day on snow (unless I get to N Boulder park on 1/13) so in lieu of actual specific training, I have my "KP's Snow less Winter" sets here in 45 degree Maine.

Done as :

4 x (6min on the treadmill at 6min pace, quick transition to 8min on the trainer at 40K TT watts ~285w, finish with 3min of double stretch cords) with 4min easy jog recovery.

As of now, even the rollerskiing is screwed as there is a lot of gravel and salt on the road.