Mostly to reassure myself that though I have not trained for this weekend's swim at all, I have not forgotten how to swim! Really I like swimming in open water, it will be fine...
:18:00, c. 800 yards
Monday, January 14, 2013
Sunday, January 13, 2013
Week in review
12:47 total, which given that I was still battling lingering ailment is not at all bad. Revealed preferences confirm my impression that as far as Ironman is concerned, I should hope to be "one and done" - I can definitely envision a future that has mainly running, yoga, boxing or other boot camp-type stuff and spinning mostly for cross-training....
6 x hot yoga
2 x run
2 x spin
1 x boot camp
6 x hot yoga
2 x run
2 x spin
1 x boot camp
Spin!
Now I can't remember exactly where I got this workout (I thought I saw it at Gale Bernhardt's blog, but I can't find it there), but I have been eyeing it longingly all week! It is a good one - more challenging than it seems at first, and I definitely caught myself trying to talk myself out of finishing it (shorts snagging on trainer seat, sticky gears, tender Achilles, lungs not at 100% etc. etc.)! However I did complete the whole thing as written...
warmup: 5min Z1 spin, 5min alternating :30 left leg only, :30 right leg only (Z1-2)
work: 7 x 3:00 work, 1:00 recovery, with work intervals split between seated Z2/3 and standing Z4-5b - start at 3:00 seated, then moving through 2:30 seated/:30 standing, 2:00 seated/1:00 standing, 1:30 seated/1:30 standing, 1:00 seated/2:00 standing, :30 seated/2:30 standing, 3:00 standing
3min recovery
:45 total
avg HR 141, max HR 160
Took a very short dip in the jellybean-shaped pool after - it was raining, and I didn't feel like doing more exercise, but I thought it would increase the chances that I would swim tomorrow if I got in at least for a brief time today. Thought I would do some drill work, but some others got in the water and it didn't seem worth bothering.
warmup: 5min Z1 spin, 5min alternating :30 left leg only, :30 right leg only (Z1-2)
work: 7 x 3:00 work, 1:00 recovery, with work intervals split between seated Z2/3 and standing Z4-5b - start at 3:00 seated, then moving through 2:30 seated/:30 standing, 2:00 seated/1:00 standing, 1:30 seated/1:30 standing, 1:00 seated/2:00 standing, :30 seated/2:30 standing, 3:00 standing
3min recovery
:45 total
avg HR 141, max HR 160
Took a very short dip in the jellybean-shaped pool after - it was raining, and I didn't feel like doing more exercise, but I thought it would increase the chances that I would swim tomorrow if I got in at least for a brief time today. Thought I would do some drill work, but some others got in the water and it didn't seem worth bothering.
Saturday, January 12, 2013
The puddle club
I got this new Spinervals DVD a little while ago but for one reason or another have not had the wherewithal to try it out! It is good, though I had to lower intensity levels at every stage (basically, at least one HR zone lower than suggested - the effort levels in theory are what an elite athlete would use for half-ironman, 40K time trial and sprint-distance rides):
2 x 12min ((1) z2, (2) z2-3), 2:00 rest
2 x 8min ((1) z2-3, (2) z3), 1:30 rest
2 x 6min ((1) z3-4, (2) z4), 1:00 rest
3 x 1min hard (z4), 1min easy
1:25 spin
2 x 12min ((1) z2, (2) z2-3), 2:00 rest
2 x 8min ((1) z2-3, (2) z3), 1:30 rest
2 x 6min ((1) z3-4, (2) z4), 1:00 rest
3 x 1min hard (z4), 1min easy
1:25 spin
Friday, January 11, 2013
Hot yoga!
Turned out yesterday that I needed a mid-morning nap more than I needed hot yoga; I was going to go to a restorative class in the evening, only when I realized it wouldn't count for my 30-day challenge, I sensibly decided I'd rather stay at home hanging out with B.! Class this morning was great, though. I think I am finally somewhat acclimating.
1.5hr hot yoga
1.5hr hot yoga
Thursday, January 10, 2013
Commando fitness!
OK, take two - I did get slightly lost again (not as lost as last time), and was a few minutes late - but it was highly worthwhile, very good workout! 10 exercises (push-up variants of one kind or another, twists, etc.), 25 each for time after we'd worked through twice to figure out what they were. I will go Tuesdays and Thursdays this month, I think.
2.13mi (22:02, 11:32/mi), plus some further minutes of confused jogging off the clock
c. 30:00 strength
2.13mi (22:02, 11:32/mi), plus some further minutes of confused jogging off the clock
c. 30:00 strength
Wednesday, January 9, 2013
Tuesday, January 8, 2013
HOT yoga!
Why am I doing all this hot yoga? It is a good question.
1. I like the idea of the 30-day yoga challenge (it's a thing at the studio here every January - you tick off on a list on the wall each class you attend), and it's a good thing to do while I'm in Cayman and to get my semester of sabbatical off to a really positive start.
2. But why HOT?
3. Partly it's scheduling: 10am weekday class is hot yoga these days, and it's also a 90-minute class, which I like.
4. Partly it's curiosity. Several friends whose judgment I trust have found hot yoga transformative.
5. Also at the studio here it's non-branded, i.e. basically you're getting all the benefits of Bikram yoga without the cult-like atmosphere.
6. It still does seem mighty hot!
I think I will do it M-F and do other yoga on the weekends. I have to be careful not to let it displace the spin bike hours I should be logging - I'm cutting myself slack due to recent travels and illness, but I need to get on that.
1.5hr hot yoga
1. I like the idea of the 30-day yoga challenge (it's a thing at the studio here every January - you tick off on a list on the wall each class you attend), and it's a good thing to do while I'm in Cayman and to get my semester of sabbatical off to a really positive start.
2. But why HOT?
3. Partly it's scheduling: 10am weekday class is hot yoga these days, and it's also a 90-minute class, which I like.
4. Partly it's curiosity. Several friends whose judgment I trust have found hot yoga transformative.
5. Also at the studio here it's non-branded, i.e. basically you're getting all the benefits of Bikram yoga without the cult-like atmosphere.
6. It still does seem mighty hot!
I think I will do it M-F and do other yoga on the weekends. I have to be careful not to let it displace the spin bike hours I should be logging - I'm cutting myself slack due to recent travels and illness, but I need to get on that.
1.5hr hot yoga
Run!
I am laughing at myself, I am a COMPLETE idiot - when I was a Young Person, my lack of a sense of direction often sent me into a complete tizzy (I well remember the dread of having to find my way on public transportation to temp jobs in suburban Boston that really were only properly reachable by car). Now I am acclimated to it...
The Bootcamp Cayman gym I love here has done so explosively well that it's moving to a new expanded location, but unfortunately for me the new building is not nearly as accessible on foot. B. of course WOULD drive me to a couple morning classes every week, but it seems to me important when it's something optional for me to get there on my own steam, so instead he helpfully drove me along the route the other day so that I could identify turns for myself; it was my plan to run over, odometer told me it was under three miles and probably more like 2 and a bit.
(It is what anybody normal would find an idiot-proof route, but long and chagrined experience told me that I would not find it at all self-evident even though I have driven with B. along there dozens, maybe even hundreds of times!)
Hmmm, somehow it all looked different in the dark this morning....
I totally overshot, found myself all the way at the airport, turned back and asked someone in a car for directions to the Fosters Distribution Center, followed them and instead found myself at the Progressive Distribution Center (it's all that sort of airport industrial area where everything looks the same and there aren't really street addresses), set back in what I thought was the right direction - finally came to the corner where I had in retrospect initially gone astray (missed a turnoff), but by this point it was 6:45, and class had started at 6:30, so I figured I'd just run home and call it a day. Take two on Thursday - I think I can get there this time, and if not, I will just have to try again next week!
1hr fairly high-quality though warm and rather anxious run (c. 5.5mi.? Garmin battery was dead, so I don't have an exact distance)
The Bootcamp Cayman gym I love here has done so explosively well that it's moving to a new expanded location, but unfortunately for me the new building is not nearly as accessible on foot. B. of course WOULD drive me to a couple morning classes every week, but it seems to me important when it's something optional for me to get there on my own steam, so instead he helpfully drove me along the route the other day so that I could identify turns for myself; it was my plan to run over, odometer told me it was under three miles and probably more like 2 and a bit.
(It is what anybody normal would find an idiot-proof route, but long and chagrined experience told me that I would not find it at all self-evident even though I have driven with B. along there dozens, maybe even hundreds of times!)
Hmmm, somehow it all looked different in the dark this morning....
I totally overshot, found myself all the way at the airport, turned back and asked someone in a car for directions to the Fosters Distribution Center, followed them and instead found myself at the Progressive Distribution Center (it's all that sort of airport industrial area where everything looks the same and there aren't really street addresses), set back in what I thought was the right direction - finally came to the corner where I had in retrospect initially gone astray (missed a turnoff), but by this point it was 6:45, and class had started at 6:30, so I figured I'd just run home and call it a day. Take two on Thursday - I think I can get there this time, and if not, I will just have to try again next week!
1hr fairly high-quality though warm and rather anxious run (c. 5.5mi.? Garmin battery was dead, so I don't have an exact distance)
Monday, January 7, 2013
HOT yoga!
Lack of sleep plus airline travel made me relapse ailment-wise, and I felt pretty bad again yesterday morning when I got up, with vast amounts of congestion and postnasal drip! However this morning I felt much better. Experimentally went to hot yoga (it is the first day of the 30-day challenge at Bliss); it is good, it is TOO HOT but I think it is beneficial. Will spin this afternoon also now that my lungs have withstood the test of exercise.
1.5hr hot yoga
#1/30
1.5hr hot yoga
#1/30
Friday, January 4, 2013
Run/spin
It was a very satisfactory workout, only a work-related email I read when I got home has spiked my adrenaline so high that I am not at all sure how I am going to calm myself down!
Ran down to Chelsea Piers, very blustery and wintery; in retrospect I should have thrown on another layer over my tri shorts, it was not a day for running with bare legs. Then spin class - J. was absent due to illness, I'm sorry not to see her before I leave tomorrow. The run felt arduous but once I warmed up in the spin studio, bliss ensued - and subsequent bicycle pickup went smoothly. Alas, feelings of tranquillity are often extremely short-lived!
:54 run
:55 spin
Ran down to Chelsea Piers, very blustery and wintery; in retrospect I should have thrown on another layer over my tri shorts, it was not a day for running with bare legs. Then spin class - J. was absent due to illness, I'm sorry not to see her before I leave tomorrow. The run felt arduous but once I warmed up in the spin studio, bliss ensued - and subsequent bicycle pickup went smoothly. Alas, feelings of tranquillity are often extremely short-lived!
:54 run
:55 spin
Wednesday, January 2, 2013
Short run
That was probably the shortest and best cold I have ever had! Not quite back to 100%, but felt well enough to head out for a short run - it is frigidly cold here, which also bespeaks caution of tender lungs, but I feel very happy to have gotten out there at least for a few miles. Just ran over to Central Park and did 1 x the Harlem Hill loop.
36:11, 3.45mi, 10.28/mi.
36:11, 3.45mi, 10.28/mi.
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