Bike, Ski, Swim, or Lift?

The weather held off and I did a big 3 hour mountain bike ride Saturday with a good amount of singletrack climbing. Sunday I went to the gym and rowed for 35 minutes and then did some lower body weights and core work and came home and did a 30 minutes spin as well.

Here's to another week!
 
Happy Happy Monday!

I rode at lunch today - after my 15 minute warm up I did some intervals 4X4min with 1 min off in between. A nice 10 minute spin afterward, a protein drink, and I'm back at work refreshed.
 
Last night was swim night - the pool was only setup for 25m so I had a harder time keeping track of my workout. I swam for about an hour and did 2,900m
500m freestyle warmup
5X100 on 2:10
10X50 on 1:05
200m backstroke
200m kicking with fins
500m cool down

I had a headache by the end. Not sure what the cause was but it went away shortly after getting out of the water. Maybe chemical related?
 
Oooof - big day yesterday.

At lunch I swam a mile - long course 50m.

After work I did a very violent intense ride on my trainer.

15min warmup

3X30second all out sprints in big ring/15 with 30 seconds rest in between

2X2min big ring/15 alternating 10sec sitting, 10 sec standing

4X5minutes 85% effort - 30 seconds big ring/15 seated, then 30 sec standing, 1 min big ring/12 sitting then 1 min standing, 30 seconds big ring/15 seated then 30 standing, 1 min big ring/23 FAST CADENCE with 1 min soft pedal in big ring/15 between each 5 min

2 min spin

2X2min big ring/15 alternating 10sec sitting, 10 sec standing

10 minute cool down

Then I had to ice my knee for about 15 minutes because it felt aggravated.
 
Yesterday I swam a mile at lunch and felt awesome. I breezed through it and felt like I had a really fast, smooth stroke.

After work my husband and I went riding. The headwind was ridiculous, but we cranked out almost 35 miles and were pretty beat from having to push so hard into the wind.
 
Hot hot hot! That's what the weather was this weekend so I took advantage. Saturdya I went for a long mountain bike ride - 3.5 hours of mostly singletrack riding with lots of climbing and awesome views.

HeidiSmithRock1.jpg


Sunday I did a fast paced group road ride for about 2 hours. VERY INTENSE at times.
 
Sunday was a group ride...fairly fast and intense and I took quite a few pulls up front and worked very hard. 2 hours and tired legs.

Yesterday I did deep water running for about 4 miles and then my core workout. After work I did a high intensity ride.

Warmup 15 minutes
3X1min all out effort 53X15 with 30 sec rest between
1 min off
5min 90 percent effort 53X15 alternating 10 sec stand, 10 sec sit
2 min soft pedal
5min 90% effort 53X12 alternating 15 sec stand, 15 sec sit
2 min soft pedal
5X1 min 85% effort 53X18 30 seconds on, 30 off
2 min soft pedal
5min 90% effort 53X15 alternating 30 sec stand, 30 sit.
cool down

Legs are tired this morning but I plan to swim a mile at lunch.

It's already Wednesday!
 
g8r80 said:
What is deep water running?
Click to expand...

Well, I can't run "for real" because the impact is so bad on my knees. So, I use a belt that straps around my waist and helps me stay somewhat afloat, and then I run in the deep water without my feet hitting the ground. The resistance of the water makes it an extra workout - even on my arms! It is an extremely popular way to train for runners to train without damaging joints from the pounding.
 
Yesterday was really nice so besides swimming the mile at lunch, I went for a long road ride after work. 2.5 hours of goodness. The farm grasses haven't quite started to green up, but they still look so lovely in evening sun.
 
Swam a mile today at lunch and then afterwork I rowed for 30 minutes and did core exercises and some deadlifts. My knee wasn't feeling all that good so I cut the lower body workout for the most part. It's supposed to be crappy weather this weekend. Hard to deal with after such a nice week. I'm already starting to get a line tan from my riding shorts.
 
Tough weekend. I was expecting to go to a mountain bike race with my husband and ride some nearby really fun trails while he raced. However, it was snowed heavily and the trails I was going to do were up above 4000' while it was snowing down at 700 feet. So, I raced instead. It was terribly muddy and we had to run/slide down parts of the course in a rather comedic way. I ended up 4th of the Pros I think. Not bad considering I haven't raced in about 4 years. My knee really hurts today though. It would have been ok if I didn't have to run up and down sections that were too slippery to ride.
Oh well. It was 25 miles with 3500' of climbing. Good times.
 
My knee is still aggravated. I've been putting Arnica cream on it 3 times a day and taking advil as well, hopefully it heals up quickly because I really want to ride. One month to go to the 12 hour mountain bike race I'm doing.

Instead, I went swimming at lunch and did a bit over a mile.
 
Happy Friday!

Knee is still feeling pissy despite icing and heating, rubbing arnica cream on it, massaging it, and taking advil for a week.

I swam another mile and did my core exercises yesterday. I was able to do some straightleg deadlifts as well but that was all I could do lower body. I hate my knee. Not being able to do as much cardio as I'm used to has me really feeling bad. It seems as though I can feel myself getting fat! All I want to do is ride my bike or skate ski.
 
Sunny dry weather all weekend. After taking the week off of riding to let my knee rest I rode both days on the weekend. Mountain Saturday for about 3 hours, road Sunday for 2.5. Felt good, didn't push too hard anywhere.
HeidiCB1.jpg
 
Thanks!

I rowed at lunch today and then did some upper body stuff. I'm just trying to keep toned and don't need more muscle. I did some lat pull downs, tri-ceps, upright row, and then some core exercises.

To the pool tonight for a long swim.

My knee feels swollen and angry. I hate it.
 
Happy Tuesday!

I swam last night for a total of 2,550 meters (more than my usual mile)

warm up 500m
500m steady pace about 75%
10X100m on 2:05
550 cool down

then I sat in the steam room for about 15 minutes and sweated like crazy. I think they turned the heat up on that thing. I had to drink a lot of water while in there.

I have an acupuncture appointment this afternoon for my knee.
 
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