Now that is a burger

Thats a 136pound burger, just beautiful. i feel like one of those after the last few days i have had of training. Monday and Tuesday a few workouts each day, nothing too bad more recovering from weekend, and logging some swimming, yesterday the fun began good hard swim in am 5k logged, cant remember what it was but it hurt, then yesterday afternoon some secret cycling training with Jack, Jack is a legend in cycling and triathlon and has been a cycling coach for years, he has also been usa triathlon race director of the year a few times but an ex Airforce/ Drill Sargent i believe, and when i workout with Jack i know to expect some good work. So yesterday afternoon we did some work on the compu trainer, the mainset was 25mile course with 9x 1mile hill repeats at different grades starting at 1% going up and then up to 5% or rep 5 and then back down to 1% the goal was cadence and efficiency and of course well over 300watts, and a pounding heart. Then it was a small cooldown and i was wrecked, had to drink a powerbar recovery shake on bike, and then was in to some single leg drills for 1 mile each leg a few times through, it was around 2.5hours of fun. But my cadence and effiecency is getting better, as well as bike position.

This morning was an ice bath. Well a track workout then a ice bath. I should call this workout the Mike Hay Special! 20minute wu, drills, 10x100m strides, then into the fun part, not too hard but short rest made it hard. Now that i add it up that was a lot of hard running no wonder i feel ill right now.

3x

3x200m on 1minute holding 33's or faster

3x300m holding 50-53 on 1:30

3x400m holding 70-72 on 1:30

400ez repeat

yup blew to peaces on last set in wind, but first hard leg turn over run, it was a good hard workout and i felt a bit ill on the 25minute cooldown shuffle.

Tonight since i have commitments at the airport, i did a good hard swim workout another Mike Special, it wasnt that hard but i was tired so it was hard enough.

Basically 400 repeats on 10seconds rest, 50m fast, 50ez, 100fast,50ez,150fast. Coming in around 5mins felt like garbage but swam faster than i thought, considering after the opening 50m. There was also some 100's,200'sand 400's at breathing 5. Need to learn not to breath too much when swimming hard. Oh well a good swim logged. Later will be a spin if i have time, but picking up Scott at airport so i will be fighting a new battle and that is traffic. Thanks for reading tommorow will be a rest day so a swim is on tap for the am, it won't be too hard, but i have a big weekend a head, so i will blog about those adventures later.

here is another good pic.