Catching Up....

Sunday was Colin's birthday....so after the day of training, we headed out to the Outback for some Steak!!

We started out the morning with a 80' base run at the gym on the treadmill. 11 miles on the treadmill, at an avg HR of 154. It was then back to have some food, and get ready for Colin's Birthday swim later on in the day.

The birthday swim turned out to be 25 x 200 (as Colin turned 25).

Outback was very tasty....Ceasar Salad, an 11 oz piece of sirloin, and some yam fries. Oh yeah, it was washed down with a tasty Australian beer! A quick stop to Coldstone's for some ice cream on the way home made for a fitting end to the day.

Monday was a recovery day. 3500 in the pool, with a bunch of mixed activities, followed by some contrast bathing in the NAU training room. Contrast bathing involves getting in a cold tub (usually around 50 F or cooler) then jumping into a hot tub (90F or so). It's great for flushing the legs out. An hour easy spin ended the day.

Here are a couple photo's of the four of us that went to do some Hot / Cold. We're in the cold tub for the photos.

Tuesday was a monster day of training. Just over 5hrs of training, but a lot of high intensity in there. We started out the day with an ez 40' run on the treadmill (8km). It was home for breakfast, then off to the pool for what turned out to be 6000m. the main set was as follows:

8x100 on 1:30, 100 ez
7x100 on 1:30, 100 ez
6x100 on 1:30, 100 ez
5x100 on 1:30, 100 ez
4x100 on 1:30, 100 ez
3x100 on 1:30, 100 ez
2x100 on 1:30, 200 ez

We've done this set before, but I don't believe we've done it at altitude. The altitude was a killer after about 4 100's as you started really sucking for air! Everyone swam well today though!

Later in the afternoon, we headed out for a 2hr 30' ride on Lake Mary Rd. There was a bit of a cross wind today, which made things interesting. The first hour was ez, followed by 30' of Steady state effort, 5' ez, 20' TT, 5' ez, and a final 10' TT. We spun the rest of the way back to the hotel (85km) and finished the day off with an easy easy 30' shuffle around the university.

The rest of the week looks like some solid training sessions.....should be fun!