My Last Week of Workouts
I've been a bit busy as of late, trying to get my training business going once again at our community fitness center. I haven't been slacking on the workouts, though.
I gotta tell you, if you run, you should be using http://DailyMile.com. If you're a fan of Twitter & Facebook type sites, this is ideal for runners, triathletes, etc. It's been a great online log, and with Twitter/Facebook sharing applications already in place with it, I can share more of my workouts with others.
Here were my workouts from last week:
Sunday:
Upright Bike – 6.18 mi / 00:20 18.5mph pace
20 minute Tabata workout of 4 easy at 6 level on bike, 4 Tabata @ 8, 4 easy at 6, 4 Tabata @ 8, 4 easy. Nice little ride...Roughly half my tri distance for the bike.
Treadmill Run – 1.5 mi / 00:09:45 06:30 pace
1/2 mile at 8.0, 1 mile at 10.1. This was done after the 20 minute ride.
Tuesday: Recumbent Bike – 6 mi / 00:20 18.0mph pace
3 min easy, 3 min Tabata x 3, 2 min recovery ride at the end.
Wednesday: Upright Bike – 3 mi / 00:10:00 18.0mph pace
Tabata ride with 3 min easy, 4 minutes Tabata, 3 min easy. Transitioned to a 2 mile run on treadmill.
Treadmill Run – 2 mi / 00:13:42 06:50 pace
1/2 mile @ 8.0, 1 mile at 10.2, 1/2 mile @ 7.5. Done after a 10 minute upright bike ride.
Saturday: Recumbent Bike – 5.25 mi / 00:15:00 21.0mph pace
Did a quick 15 minute ride on the recumbent bike, doing a 3 minutes easy, 3 minutes Tabata pattern for the 15 minutes. Tried it out on our 2nd new recumbent bike and liked this bike better than the first one.
Sunday: Upright Bike – 4.63 mi / 00:15:00 18.5mph pace
Did another 3 min easy, 3 min Tabata pattern for 15 minutes on the upright this time, then transition into a treadmill run
Treadmill Run – 2 mi / 00:13:45 06:52 pace
As you can see, its a lot of varied workouts on the bikes & the treadmill. I also did 3 strength workouts intermixed on these days. Friday was a kettlebell workout-only day.
This month is going pretty well for me, with the occassional quirk when I'm doing my deadlifts. I have backed off a lot once again. I find that snow-shoveling work mixed in or around on deadlift days are not back-friendly. On Friday night & Saturday, we got nailed with a lot of wet, heavy snow, and I really got spent doing that for just a half-hour. I think part of why I got so spent was because of the outdoor clothes I was wearing: insulated, heavy stuff. The heavy shovel fulls didn't help me out, either. I don't care how in-shape you are, snow shoveling can still make you feel like you're out of shape sometimes!
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://MakeVarsity.com
Categories: uncategorized
Tags: Tabata Training interval training
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