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aztimm's training blog

Friday 07222011, a rude awakening

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by , July 23rd, 2011 at 02:09 AM (197 Views)
it seems that when I sleep more at night I'm even more tired in the morning. went to bed around 8:30 last night and felt much more tired than usual when I woke up this morning.
I was very groggy when I went in the kitchen, turned on the light, turned on the patio light, unlocked the door to let Holly outside. but I forgot to turn off the house alarm system...that grogginess went away very quickly after that noise!

then went up to Kino for the AM swim workout with the team. we were in the main pool, SCY, and Laura was on deck solo (evidently Paul was at Skyline and not happy).

water was quite warm, I'd guess 85+

600 w/u

400, done 100 free/100 non free (did the non 25 br/25 back)

4 x 100 pull @ 1:30 w/buoy + paddles (the interval felt luxurious -v- my 1:20 last night)

6 x 50 kick @ 1:10, desc 1-3, 4-6

3 x 500 @ 7:00, desc 1-3 (6:52, 6:47, 6:38)

100 easy (and I got out to try to cool off under a deck shower)

8 x 50 @ 1:10, 25 underwater/25 over, 25 over/25 underwater

200 w/d (as much as I could w/d)

notes--
water was quite warm, especially compared with the gym pool last night. this is the time of year when I'll sacrifice on pool quality for comfortable water
the 500s were brutal, no eaasy way to describe them. I think under normal circumstances, I can pull my fastest time today for an easy, relaxed 500. tried to just hang on. I did take off my drag suit before the 3rd...had a limited impact on the next
we were all together as one group, but the taper people were on one half, and obviously they didn't do the 500s.
there was quite a speedy visitor in the lane next to me, he did his fast 500 on 5:15




after work, I went over to the 24 Hour Fitness @ Mesa Riverview and got in teh following set--

Tmill: 21 min, 259 cal, 2.29 miles, avg 6.5 mph
Started w 2 min warmup 3.5 to 4.5
Then jumped to 6.7 mph, increased .1 mph per 2 min
At 16-17-18 increased every min, max of 7.6 mph
2 min warmdown 4.5 to 3.8

Leg rolling: 3-4 min

Step ups forward: 1 x 10, 2 x 10 x 25s each side
Step ups lateral: 1 x 10 each side

Biceps preacher curls: 1 x 12 x 85, 2 x 10 x 90, 1 x 8 x 100

Univ machine seated row: 1 x 15 x 90, 2 x 10 x 135, 1 x 8 x 150

Univ machine front lat pulldowns: 1 x 15 x 90, 2 x 12 x 135, 1 x 8 x 150

Hanging leg raises: 3 x 8

Hammer strength abs crunch: 1 x 20 x 60, 2 x 15 x 80

Plank w forearms on green Swiss ball: 2 x 1 min

then went in the pool (SCM) and did a 500m swim...kind of recovery, shake out some lactic acid, kind of built, then the last 100 easy.
oh, and the water temp was nice and cool (indoor pool)

notes--
my run felt surprisingly nice and smooth. fastest I've gone since my recent bit of injuries
this is now a new PR for preacher curls. I was just going to do 95, but someone was using it. so I bit the bullet and grabbed the 100...and it really wasn't bad.
I'm now on this quest to increase my hanging (from pullup bars) leg raises. was rather surprised when I did 8 on the first round, thought I'd try to keep it. maybe next week I'll try 9 or 10.



my new Garmin forerunner arrived today. It is charging right now. hoping to get it all setup tomorrow for my run on Sunday.

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