Training Summary For Week Ending November 21 2010

This week was a good week for a couple of reasons. One, I got in some good time on my Kurt Kinetic trainer, and two, I was able to get a run in without too much protest from my foot. I also did a bit better as far as strength/core work was concerned.

My goal when I ride the trainer is to get in a good workout without spending a lot of time “spinning to nowhere”. Riding the trainer is mentally challenging so I focus on doing a good 30-60 minutes without a lot of fluff. This week was a good example. On Wednesday I did a short worm up and then did a relatively hard 40 minutes at the upper end of my aerobic zone. I did the same thing on Thursday, only for 20 minutes.

On the running front, I was able to get in a short run without near as much foot pain/stiffness as before. I’ve been stretching the foot and it seems to be working. I will ease back into running just to make sure though.

Here’s the summary:

Monday- I got a 25 minute core/stretching session in which included lunges, crunches, planks (including 2 in a row of 1 minute each), dumbbell curls and a variation on push-ups called “the roof is on fire” (basically push-up ladder starting at 1 push-up with 4 overhead raises for each push-up).

Tuesday-I did a quick 8 mile ride at a moderate intensity then did a 5 minute quick stretch.

Wednesday- I got on the trainer and did 55 minutes (5 minute warm-up, 40 minutes in the “sweet spot”, 10 minute cool-down). The key part of the workout was the 40 minutes at avg heart rate of 145 which is working pretty hard. After that I did a 15 minute core/strength session with crunches, reverse stability ball crunches, planks, push-ups, military press, dumbbell curls and overhead press as well as some stretching.

Thursday- I did a 10 minute warm-up then put on the euro-trance music and nailed a 20 minute interval at my threshhold power and heart-rate (280 watts and 154 bpm). Finished up with 10 minutes moderate then 5 minute cool-down.

Friday- Off

Saturday- I got caught up in errands (including a broken wireless router) so I didn’t do anything workout wise.

Sunday-I went on the usual Sunday group ride in the morning and got in a little over 47 miles at a decent 17.7 avg speed. In the afternoon I went out and tested my sore foot with a 2.4 mile run.

Totals:

• Running- 2.5
  
• Cycling- 87 miles (4 hours 46 minutes)
• Walking – 0 miles

The Upcoming Week

With this coming week having a holiday (Thanksgiving) in it I should have some extra time to workout if I want. We have family coming into town so we’ll just have to see how much time there is. I’m hoping to ride a few days (maybe outside early on Thanksgiving morning). I plan on walking to work tomorrow (Tuesday) and hopefully I can run one time as well. I’ll definitely need to do some work though, in order to burn off some of the extra calories!

Have a good week and Happy Thanksgiving!