Monday 4/2 off?
Tuesday 4/3
Bike Hill repeats 10x1:00 w 2:00 recovery
total time=1:13:05, wu=26:33, 15.3mph avg, 18.7 miles, HR=128avg/167max
Wednesday 4/4
Run 40:29.1 Hilly loops
wu=1.3 miles, then 3 x ~.8 miles, run back (#3=6:26.5)
total 5.0 miles, HR=149avg/167max
Swim 1500 later
Thursday 4/5
Swim 1600
I think it was on this day that there was representative from Huntington Hospital at the Y, and she had a Tantita Body Fat scale. So I ponied up, and saw these numbers:
Weight 177.6 lbs
BMI 22.2
Fat % 16.5
BMR (Basal metabolic rate) 1840 kcal (calories for the rest of us)
Fat mass 29.2 lbs
FFR (Fat Free Mass) 148.4
TBW (Total Body Water) 108.6 lbs
I used one of these scales when I was in the thick of Ironman training, and I got some absurd number like 4.6% body fat. I don't know if that was accurate, but I do remember a fellow IM guy remarking that I was looking either really sick, or really fit (or both, I guess, depending on your definition of sick). Anyway, accurate or not, I have a different body now, and we've got a lot of work to do!
Friday 4/6
Bike 2:23:21 Large loop, from streets, to bike path/river, back to streets. After warming up for about 56 minutes, I did a "tempo" section, going north on the San Gabriel River Bike Path, from the Rio Hondo Dam to the north dam (can't remember the name). I got a flat tire about 6 minutes in, but after that I went again. The total time of "tempo" was 24:03@142HR. This felt good! For IM I used to train my long steady rides around this pace, so it wasn't exactly hard, but solid anyway. There was another 1:07 to go after that.
Swim
500 wu
18x100 free 3@1:35 pull, 2@1:30 swim, 1@1:25 swim, the 2-2-2, then 1-2-3
200 warm down
2500/40:00
A good day!
Saturday 4/7
Run in AM, before lessons! Like 730am-that's hardcore! Went from home, to Rose Bowl Golf Club and back. It was all made bearable by Kathleen biking along with me.
8.2-8.4 miles, ~1:13, I think. First long run in a while.
Sunday 4/8
Day off, tired...
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I think we need to clarify a few things:
- Even though I was riding on a bike next to you, sometimes it's still hard to keep up with your running (especially on hills; we won't even mention that off-road stuff).
- We've got to watch that body fat issue. Pretty soon if you turn sideways you'll disappear.
- I still think you're doing all these outdoor workouts to mainly work on your tan. (Although having an excuse to eat an unbelievable amount of food seems to be a close second.)
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