Training Week Ending 1/10

Training is starting to pick up. I logged 11.5 hours last week. Nothing stellar, but I'm not sitting on the couch getting fat. It included a swim and bike assessment. I'll be doing these throughout the year to monitor my fitness level. The swim session was a set of 5x300's. I averaged just a hair under a 1:11 pace/100yds. The bike assessment was a CP20 test (20min wu, 5 min HARD, 5min easy, 20 min HARD, cool down) on the trainer. Power numbers are decent for this time of year. The 20 minute interval was at a 348w avg. Not my best, but I'm not complaining. Ridinng HARD on the trainer can be brutal. Both are benchmarks to beat in a few weeks.

I have a 5k coming up on the 23rd, so I need to get my run fitness in better shape between now and then. I've never been a FAST 5k runner, but I'm hoping to change that this year ; )

Training and Nutrition Plans offered by Dr. Rick Kattouf

Check out Dr. Kattouf's training and nutrition plans on Training Peaks. There's a plan to suit your training and/or nutrition needs.


http://home.trainingpeaks.com/training-and-nutrition-plans/training-plans/rick-kattouf.aspx

Hair of the dog

First day of the year, first race. Ran the Hair of the Dog 10mi run at my YMCA. Ran a 59:58, and yes I did sprint at the finish to get under an hour ; )

The run felt good. In control throughout. Good confidence builder for the season, especially since I have not done any run in the past 6 weeks faster than "easy" pace.

Happy New Year and Good luck to All in 2010.