running

Pretty good workout.  Trying to slowly ramp up swimming and biking while not getting hurt.  10 min of swimming does not seem like much but the shoulders need to work up to it slowly.

Felt pretty decent.

Gross and rainy for days now.  No chance to running or biking.

Up to 45 min on the bike.  Distance is just a guess.  Just trying to keep around 90rpm.  I think now I can make it through a spin class without hurting my knees.  Most of my biking between now and April will be in spin classes.  If I can build a base of biking 3 days a week maybe doing 2 classes in a row on Sat then by the time I hit warmer weather it wont be to hard to extend the distance.

Been working on weights as well, but am uninspired.  I used to spend an hour lifting 3 times a week.  Hit all the major muscle groups and did 6 week cycles on specific areas.  Loved it.  Now I would rather read a book.  Guess I need a more specific plan.  Just doing what I feel like leads to not doing as much as I should to make it worthwhile.

Got in the workouts I wanted today. Boy do I have a long way to go. Swimming is as expected just a slow build of distance before doing anything else. I should be a better biker than I am. I rode a lot when I was younger. Was even a bike messenger for a time. Never really learned how to ride a road bike though. Today my chain fell off while shifting, ended up in highest (or do I mean lowest) gear at red light, and had to jam on the breaks for too many turns. Then there is the whole issue of lack of power. The leg press is gonna be my new best friend. Run today was good. It usually is after a few days off.

Wasn't really planning on doing this one but legs felt good after yesterday and plan was to take it east. Heart rate 110-120 on the bike. Very easy. Just spending time there and getting comfortable. Run was ok too under 9 min average. Doesn't seem like much but I haven't been able to do hard back to back workouts in a while.

Wish swimming were getting more comfortable. Bike was pretty easy. Knees not tender at all. Only pushing about 100 watts. That needs to increase by at least 50%. Run was all out for 30 min. Feels like some of the running fitness is coming back.

Pretty solid effort.

On the trainer didn't really work very hard. 1/2 hour of weights. Got in a nice circuit.

Easy pace. 34 degrees. I am so uncomfortable in the water. Maybe if I could see it would help. Haircut and new googles might help.

Give or take. Spin class. Worked up from minimal riding to being able to make it through a very intense class. The instructor pushes hard the entire class no breaks for water. If you need one you take it but no breaks after every song. Each is mixed into next one so no real pauses even. A bunch of the tri guys go to this class so it seems like a good place to work on improving strength over the winter. Ave 95 watts today, pathetic.

Lifted for 1/2 hour. Finally have a good circuit set up that I like and that targets what I need most.

Ran with the girls today. Got dropped after 4 miles. No surprise, glad I could hang on that long.

Weather was perfect. 1/2 hour on the bike followed by 3 mile run.

Started with swimming. Gradual increase seems ok. No shoulder or arm pain. Hard 1/2 hour bike. Trying to ride at a higher resistance. Followed by 1/2 hour run. Also weights. Quads a little sore.

Easy run

People always warn me about hurting my knees running. They have never hurt from running but they hurt today from biking. Will keep trying to take it easy.