Day 28, Week 4, Long Brick [16.25/.75M]

Good bike ride up Hanover Pike.  Hilly as hell though. It may have been harder than I should have done.  Rest day tomorrow.  Completed 4 weeks of training.  Only 22 to go!

Day 27, Week 4, Short Bike [45min]

On training.  Made a workout routine: Ride both legs, every 5 minutes, 30 seconds each single leg.  Today, gears 1-5 for both and 1-4 for single legs.  Felt real good, though, heart jumped up about 37:30 from 130/40's to 170/80's until the end.

Day 26, Week 4, Short Run/Short Core [4M]

Most excellent run.  Max heart rate was 180 and I stepped up for 1.5 miles (2~2.75).  So stopping the metoprolol does definitively be wacky with my heart rate.  It could be I had an anomalous few days.  Or maybe over training coupled with stopping metoprolol.  I feel better.  And, I got in short core for Thursday.

Day 25, Week 4, Short Bike [45min]

Well, didn't do run.  I'm thinking my wacky HRs on runs maybe overtraining, so for now will only do bricks on long bike weekends.  It was a good ride first time out with my bike shoes.  Although it was on the NCR trail which I know now I don't like riding on.  I got over 18 miles an hour without killing myself.  So, that is really good and on a road, I think I'm going to fly.  Though, I got a call from the heart monitor people (I couldn't answer because of driving), but I looked and the last couple of miles stepped up to the 190s straight from the 130s.  Oh, also, made up for yesterday's missed core set.

Day 24, Week 4, Long Core [30 min]

Well, only 21 minutes (3 of the standard "7 minute workout"). I fell asleep on the couch and was to groggy at bedtime to get the fourth set in.

Day 23, Week 4, Long Run [10.75M]

Well, not 10.75.  My heart rate was going wacky, so I walked a lot and had to stop short because of an appointment I couldn't miss.  I'm going to run by heart rate and go until I hit 170, then walk for a 1/4 mile.  Try that for awhile.  We'll see what doc Stacy says at the end of the two weeks with the heart monitor after the 1st.

5/5 update: Replanned long runs with equal percentage increases starting with 10 miles on next long run day and get to 15 miles on same original planned date.

Day 22, Week 4, Swim Drills/Core [50/7min]

Actual time was 1:02:12. Overall pace was 3:16/100yd, better than 3:23 last drill time. Last 200 free was 2:06, good for at end of a work out.

1X

100 Regular

1½ X

100 Kickboard (w/ snorkel)

100 Catchup (w/ snorkel)

100 Side Kick

100 Side Kick other side

 50 Tarzan (50 both times)

200 Side-to-Side

 50 Single Arm

 50 Single Arm other side

200 Breath Both Sides

100 Fists

1x

200 Regular

1. 30 sec jumping jacks, rest 10
2. 30 sec wall sit, rest 10
3. 30 sec push-ups, rest 10
4. 30 sec crunches, rest 10
5. 30 sec set-ups, rest 10
6. 30 sec squats, rest 10
7. 30 sec tricep dips, rest 10
8. 30 sec planks, rest 10
9. 30 sec high-knee running, rest 10
10. 30 sec lunges, rest 10
11. 30 sec push-ups and rotations, rest 10
12. 30 sec side-plank
13. 30 sec side-plank other side