Weekly recap (Competitive Week 8)

Not only did I miss my Friday bike session I also missed the swim.  But, I got to spend the night with my boyfriend, Daniel.  I knew I was going to be gone most of the day Saturday and he had to work Saturday night.  We live and work together and we hardly see each other.  The trade-off didn’t bother me.  It was also a win-win for me because I got some more rest before my long Saturday workout.  Here’s this week’s recap:
Monday – AM: 40-mile bike, o/w swim
Tuesday – PM: strength training:
3 sets (10 reps, 8 reps, 6 reps)

• lat pull down – 85 lbs
• leg extension – 55 lbs
• leg curls – 50 lbs
• dumbbell pullovers (neck resting on medicine ball) – 25 lbs

2 sets, 12 reps of each (2 count lift, 4 count lower)

• bench press – 50 lbs
• squats – 40 lbs
• lateral dumbbell raises – 2 – 10 lbs
• calf raises – 50 lbs
• backward lunges – 2 – 15 lbs
• bicep curls – 35 lbs
• tri extensions – 35 lbs
• leg press (lying down leg press) – 90 lbs
• reverse fly – 1st set 2 – 15 lbs, 2nd set 2 – 10 lbs

Wednesday – AM:
treadmill speed work:
w/u: .5 mi @ 6.5 main ( X 4): 400m @ easy run pace - 7.0 400m @ 15K race pace - 8.6 400m @ 5K race pace - (1 & 2 @ 10.0, 3 & 4 @ 9.6) c/d: .25 @ 6.5, .25 @ 3.5
treadmill hill work:
w/u: 2:00 @ 6.5 main: steady pace @ 1 min each @ 6.0 set 1 - 4%, 5%, 6% set 2 - 5%, 6%, 7% set 3 - 6%, 7%, 8% set 4 - 7%, 6%, 5% set 5 - 6%, 5%, 4% c/d: 3:00 @ 3.5
PM: long swim
Thursday – AM: bike (@ Davis Island), brick run;
PM: strength training:
3 sets (10, 8, 6)

• bench press – 40 lbs bar + 15 lbs each side
• squats – 50 lbs bar
• bicep curls – 2 – 20 lbs
• tricep extension (cable machine) – 35 lbs w/ upside v bar
• leg press (seated) – 130 lbs

2 sets, 12 reps of each (2 count lift, 4 count lower)

• lat pull down – 70 lbs  --- 4 sets
• leg extensions – 50 lbs  --- 4 sets
• leg curls – 50 lbs   --- 4 sets
• lateral dumbbell raises – 2 – 8 lbs (1st set), 2 – 10 lbs (2nd set) --- this is where I realized I was doing too many sets before
• calf raises (seated) – 40 lbs + starting weight of 26 lbs
• dumbbell pullover – 30 lbs
• backward lunges – 2 – 15 lbs
• back extension – 2 – 25 lbs

Friday – tempo run
Saturday – century bike ride (actually 97.38 miles), brick run, swim (10 laps with fins, 10 laps with fins and hand paddles, 10 laps with pull buoy)
Sunday – run (mile repeats and 1.5 mi steady run), stationary bike
Unfortunately or fortunately depending on how you look at it, my planned 22-mile outdoor run turned into a 7 mile run on the treadmill.  I think something was working in my favor because my right knee was pinching a little when I was walking up and down the stairs yesterday after my 6.5 hr workout.  I have a hard time saying no to a workout when I know I should sometimes.