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aztimm's training blog

Fri 1/1/5/2010: AM Swim & PM Gym

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by , January 15th, 2010 at 11:29 PM (489 Views)
well I made it through the worst of the peer pressure on why I'm not doing the Phoenix marathon on Sunday. All the pieces on tv, radio, in the paper, along with nearly everyone I know asking if I'm doing it, "But you did it last year," or, "I thought your ankle was all healed." I almost caved today....I left work a little early to get a haircut (the guy before me is doing the 1/2 and was wearing an inaugural t-shirt), and on my way from Mill to the freeway, I took Rio Salado...going right past the finish area, and it looked exactly as I remembered from last year. I nearly turned my car around and went to the expo to enter, but I resisted. not my time right now.

anyway, I made it to swim workout this morning, 5:45 to 7 with the Mesa Masters @ Kino Jr High
both Paul and Laura Smith on deck coaching

got in about 400 warm-up choice

set 1--
4 x 100 @ 1:30 moderate (held mostly 1:15ish)
50 easy @ 1:30
1 x 300 @ 4:30 moderate (around 3:55ish)
50 easy @ 1:30
10 min swim...around 80%, every 8th length non-free (mine were breast), did 700

took about a minute rest, then into set 2--
4 x 100 @ 1:25 moderate (held similar, 1:15ish)
50 easy @ 1:25
1 x 300 @ 4:15 moderate (came in around 4)
50 easy @ 1:25
10 min swim, done 100 moderate/100 fast...I did 750

about a min rest, then 5 min of kick, moderate/fast on Paul's command (I did 300)

150 easy cool down

total: 3600 yards

there was a guy next to me wearing a wetsuit. I said, "is that a wetsuit," to which Paul started to defend him. the water at Kino is warmer than I'm used to, I took off my drag suit after the first set, just the thought of a wetsuit made me warm.
the triathletes were out in force. a couple chatted with me after, as Paul kept talking about my running and cycling (he must see my facebook posts). they told me I'd be the first out of the water (I doubt that), and I told them that there's more to a triathlon than the swim.
I may have some more options for group rides and even runs though. these guys seemed pretty nice. the more word gets out, I have a feeling it will be sooner than later that I'll do a triathlon.


went to the gym on my way home (after seeing the marathon finish), and the following is copied from my iphone notes:
Treadmill: 21:00, 268.4 cal, 2.35 miles, avg speed 6.7
2 min warmup, then 3 min/1 min of: 6/7.5 mph, 6.5/8, 7/8.5, 7.5/9, then gradual warmdown 3 min
Incline bench: 1 x 15 x 45, 1 x 12 x 95, 2 x 10 x 115, 1 x 8 x 125
Dumbbell chest fly, flat bench, feet elevated: 1 x 15 x 40, 3 x 10 x 60
Hammer strenght seated row: 1 x 15 x 90, 2 x 10 x 180, 1 x 8 x 200
Hammer strength front lat pulldown: 1 x 15 x 90, 2 x 8 x 180
Flex fitness dip machine: 1 x 16 x 165, 1 x 12 x 210, 2 x 12 x 225
Standing machine biceps curls: 1 x 15 x 80, 3 x 10 x 110
Hammer strength abs crunch machine: 1 x 30 x 120, 2 x 20 x 130
Leg raise; 3 x 15
Plank: 3 min, w 15 sec of each one leg and one arm (tough!)

then changed, went in the pool, did an easy 200, then relaxed in the hot tub for about 5 min. wanted to sit for 10 min, but it was just way too hot for me, and there's some creepy people out there.


the shop I bought my bike from has a group ride tomorrow, but I think I'll pass. for starters, I only have 2 biking outfits, and they're both in the laundry. I could hand wash one and dry it overnight... but I think I need a day off.
planning on a 13-15 mile run Sunday morning, and I want to go further south along the canal, been a long time since I've gone down there, and may even deviate from the canal a little. I think I'll listen to music (usually don't on Sundays), and try for a little speedwork, as it has been a very long time since I've incorporated speed into a long run.
have Monday off, nothing planned so far...except workouts.

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