Last Week’s Workouts {2/24-3/02}

6 03 2014

So, I’m a little late with this post. Whoops! I’ll be short and sweet with this one, since you’ll see another one of these posts in a few days! 6 weeks til Gator Half!

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Monday: Swim 3000 yards

I decided it was best to stay off my ankle so I went for a swim. I was in Madison, so I went to the SERF and did a main set of 22 x 100 pull. BORING!

Tuesday: SPIN, 45 minutes, about 20km

Went to Cyc Madison (I still owe you guys a post on this gym!) and did a lot of arm stuff. I know, weird. Arm workout at a spin class? Yup, and my arms felt it the next day!

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Wednesday: Gym workout, 45 minutes

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I got a book called Ultimate Booty Workout and worked my way through the exercises in the first phase. I’m not doing it to get a J-Lo rear, but more for injury prevention. Based on things I’ve read and conversations I’ve had with PTs, the booty muscles are super important and lots of ankle, calf and foot injuries stem from weak glutes. Must get my bum in shape!

Thursday: Swim 2800 yards

I was back at my home pool and did this for the main set: 3 x 300, 4 x 200, 5 x 100

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Friday: 10K Run

We did a 5K easyish on the way out, and 5K steady plus on the way back. It was a cooler night and no humidity- perfect running weather. On the way out we averaged 5:12/km. It felt like a breeze! I could have held that pace all day! The way back the goal was to go 4:50 for the first km and then take it from there. The first km ticked off at 4:50 and since I was feeling pretty good, I picked it up from there. I almost had a perfect descend, except for that darn 4th km where there was an uphill and I had to stop for traffic. Oh well, at least all kms were under 5:00 and it was still a 5K PR according to my Garmin;-)

Saturday: 112km bike ride

We took it out pretty fast, but nothing too ridiculous. However, at the turnaround Felipe had a major bonk. It’s nice to know that he’s human too and can bonk like the rest of us. Sorry Felipe. We made it back to the only gas station along the ride and rested and refueled there for about 20 minutes or so. Then, we took turns leading the line back to the car. Despite our slow patch between the turnaround and the gas station and not having our fearless leader at full strength for the ride back to the car, we still had a decent ride overall, averaging 32km/hour.

Sunday: Yoga

Bill and I went down to Naples to visit my parents who are vacationing there. We went to a yoga class and it felt good to stretch out after our long drive. I was going to go for a short run after, but I ran out of time before we went to a very unique event.

swamp buggy races

Apparently “swamp buggy racing” is a thing in Florida. Who knew!

Stay tuned for a full recap soon!

Cheers to another week of training!

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2 responses

6 03 2014
Cynthia @ You Signed Up For WHAT?!

I was just thinking I need to do some booty workouts – good idea.

6 03 2014
321delish

Do it! Injury prevention plus hot booty? OK!

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