Week 40 Results

M - Swim (2 miles - 1:06:00)/ Spin (18 - 1:00:00) - Brick
T - Run (8 miles - 1:04:01)
W - Spin (18 - 1:00:00)
H - Missed
F - MIssed
S - Spin (15 miles - 50:00)/ Run (5 miles - 35:49) - Brick
S - Rest

Total Workouts: 4 (2 bricks)
Total Hours: 5 hrs 36 min

Swim Total: 2.0 miles/ 1 hr 06 min
Bike Total: 51 miles/ 2 hr 50 min
Run Total: 13 miles/ 1 hr 39 min

Ending Weight: 174 lbs.

Merry Christmas! Given the holiday week, I was thrown off my routine. Not only did I consume a ton of calories (baked over 100 cookies on Wednesday and ate my fair share), but I missed another two days of workouts (Christmas Eve and Christmas Day). I was able to get in two brick workouts which felt good. I purchased a pair of Yaktrak shoe grips for running in the snow. These are awesome, making it a lot of fun to go out and run in the snow/ice. It is like having 4x4 drive on your feet - giving me a lot of confidence running out on slippery terrain. Surprisingly, I was able to hold my weight at 174 this week.

Week 39 Results

M - Missed
T - Missed
W - Spin (18 - 1:00:00)/ Run (8 miles - 1:06:27)
H - Run (8 miles - 1:00:46)
F - Swim (2 miles - 1:09:00)
S - Spin (15 miles - 50:00)
S - Rest

Total Workouts: 5 (0 bricks)
Total Hours: 5 hrs 06 min

Swim Total: 2.0 miles/ 1 hr 09 min
Bike Total: 33 miles/ 2 hr 09 min
Run Total:16 miles/ 2 hr 07 min

Ending Weight: 174 lbs.

Terrible week of workouts due to sickness. Missed Monday and Tuesday completely because of a cold and was rather weak the rest of the days. My Saturday spin got cut short as well due to family duties (Camille was gone and the kids broke a plate upstairs). Big snowstorm coming this evening. It has been freezing cold this week (-3 degrees windchill). Can't wait till Spring!

Week 38 Results

M - Spin (18 miles - 1:00:00)/ Run (5 miles - 36:22)
T - Swim (2 miles - 1:08:00)
W - Swim (2 miles - 1:09:00)
H - Run (5 miles - 38:25)
F - Run (6 miles - 52:00)
S - Spin (18 miles - 1:01:00)/ Run (8 miles - 1:13:32) - Brick
S - Rest

Total Workouts: 7 (1 brick)
Total Hours: 7 hrs 38 min

Swim Total: 4.0 miles/ 2 hr 17 min
Bike Total: 36 miles/ 2 hr 01 min
Run Total: 24 miles/ 3 hr 19 min

Ending Weight: 175 lbs.

Another steady week of workouts. No major mileage to report. I was able to put in a couple swims early on in the week before going to Cinci where I focused on running. Camille and I were able to go out again together today on a casual run after my spin workout - a nice little brick.

Week 37 Results

M - Swim (1.5 miles - 52:20)/ Run (5 miles - 38:45)
T - Run (8 miles - 1:05:38)
W - Missed
H - Spin (17 - 56:00)/ Run (8 - 1:02:48)
F - Swim (2.0 miles - 1:07:42)
S - Spin (20 miles - 1:05:00)/ Run (7.5 miles - 1:08:32) - Brick
S - Rest

Total Workouts: 7 (1 brick)
Total Hours: 7 hrs 56 min

Swim Total: 3.5 miles/ 2 hr 00 min
Bike Total: 37 miles/ 2 hr 01 min
Run Total: 28.5 miles/ 3 hr 55 min

Ending Weight: 176 lbs.

Good week. Should have done more cycling, but otherwise, I felt good about this week. Was able to work in one brick on Saturday including a hard spin session followed by a nice easy run with Camille for 7.5 miles. Heading to Cinci again on business next week so I'll have to get my spinning and swimming in the early part of the week.

Recommended Book

I recently purchased a new book that was recommended to me by my friend, Jim Moss. It’s called Workouts in a Binder and it is compiled by Dirk Friel who is the son of the famous cycling/tri coach Joe Friel. It is essentially like a cookbook of workouts that you can use for the Indoor Trainer during the winter. It has the workouts categorized by Endurance, Force (hills), Anaerobic, Speed Skill, etc. and it is very easy to follow. It allows you to use HR, Power or Rate of Perceived Exertion to manage each workout. I have used it the past two weeks and really like the structure and focus it provides me on these otherwise boring training sessions. I recommend it to anyone trying to maintain their bike condition during the winter months.