Kat's "Off Season" Training

[SarahPT]

Awesome work again on the bike ride. I was going to tell you that there were a whole bunch of team in training people in my race yesterday. I looked it up online to see if it would be something I would be interested in, but there nearest place where there are meetings and whatnot is 2 states away. Guess not!

[KitKat]

Cardio 10 min total, 6 min 75% HITT – elliptical machine
2:30 warm up
:30 (HI 145)(HI = High Intensity)(# = Heart Rate)
:30 (Recovery)
:30 (HI 155)
:30 (Recovery)
:30 (HI 165)
:30 (Recovery)
:30 (HI 170)
:30 (Recovery)
:30 (HI 175)
:30 (Recovery)
:30 (HI 180)
:30 (Recovery)
:30 (HI 180)
:60 (Recovery)

Narrow Stance Leg Press 3 x 25 at 140lbs; rest 5 (Quadriceps, Compound)
Calf Press On The Leg Press Machine 3 x 25 at 140lbs; rest 5 (Calves, Isolation)
High to low woodchop 5 lbs, 3 sets of 20 per side ; rest 5 per side (core)
Knee Hip Raise using the Roman Chair 2x20 straight, 2 side to side sets of 20; rest 15 (Isolation abs)
Thigh Abductor 3 x 25 at 55lbs; rest 10 (Quadriceps, Isolation)
Superman 2 x 60 sec. Plank 2 x 60 sec; rest 15 Side Plank 2 x 45 sec
Glute Kickback 3 x 15 per leg ; rest 5 (Glutes,Compound)
Thigh Adductor 3 x 25 at 55lbs; rest 10 (Quadriceps, Isolation)
50 crunches on ball, 25 x 2 cross body crunches on ball, (abs)
Lunges 4 x 12 steps; rest 10 (Hamstrings, Compound)

I’m running off of 5hrs sleep at most. I’m pretty fatigued. My thighs have become weak, they burned at 55lbs, I remember I use to get that sensation at 80lbs. ;Sigh: I know with time it will all come back. The lunges were difficult, my legs quivered at the end.

Caloric breakdown for yesterday 10/8/07 - recovery day from Century ride
Calories 2385.86
Carbs 390.08 65%
Fiber 92.86 16%
ECC 313.22 52%
Protein 203.55 34%
Fat 25.50 10%

My energy levels were low, not sure if it was from the increase protein/decrease of carbs or just the fatigue from the century the day before. I cheated with 2 glasses of wine in the evening.

[KitKat]

My goodness, my quads and glutes burn like a mother.

I also found out today that my pool is yards and not meters. WTF? That's means I've been doing 10% less then I had thought....%^$%$#$@&^^&* stupid 24 hr fitness. The messed up thing is they advertise the pool at a meter pool, but we measured it today and it clearly yards.

6 am Swim

Warm-up 200
1 x 100 fartlech drill
8 x 25s light quick arms, :10 rest.
1 x 200, rest :20
1 x 300, rest :30
1 x 400, rest :40
1 x 500, rest :50
1 x 600; rest : 1 minute
8 x 25s light quick arms, :10 rest.

Warm-down 200
Total Yards = 2900

I'm tired, I may or may not do track tonight depending on my energy level and leg fatigue.

Caloric breakdown for yesterday 10/8/07
Calories 1938.38
Carbs 288.50 60%
Fiber 74.06 15%
ECC 214.43 44%
Protein 163.45 34%
Fat 22.48 10%