I have nothing else to say :)
Monday, March 1, 2010
Sunday, February 28, 2010
Tri training
Week 2:
This second week is quite general and is still geared towards getting more comfortable, while building endurance in all three disciplines. There is, however, a bit more intensity and a few lengthier sessions.
Monday: OFF
Tuesday: Swim 25 minutes
200m warm-up, choice stroke
6 x 25m freestyle (with 15 seconds rest after each 25)
5 x 50m (as 25 breastroke/25 freestyle, with 15 seconds rest after each 50)
10 x 25m freestyle kick (as 1 easy, 1 effort, with 15 seconds rest after each 25)
100m easy cool-down, choice stroke
Total: 950m
Wednesday: Run/walk 20 minutes
5-minute warm-up walking
4 x (as 1:30-minute jog, 1:30-minute walk)
5-minute cool-down walk
Thursday: Bike 25 minutes
5-minute warm-up spin
4 x (as 20 seconds fast spinning, 40 seconds easy-spin recovery)
4 x (as 30 sections hard gear/tension, 30 seconds easy-spin recovery)
10-minute cool-down spin
Friday: Swim 20 minutes
100m warm-up choice
6 x 25m freestyle (as 1 free, 1 drill [finger-tip drag – see below], with 15 seconds rest after each 25)
4 x 50m freestyle (as 25 fast arms, 25 recovery, with 25 seconds rest after each 50)
2 x 50m (as 25 breastroke/25 freestyle, with 20 seconds rest after each 50)
100m choice kick (grab a kickboard)
100m cool-down, choice stroke
Total: 750m
Saturday: Run/walk 20 minutes
5-minute warm-up, walking
3 x (2-minute jog, 1-minute walk)
4 x (15 seconds faster than jogging pace, 45 seconds recovery walk)
2-minute cool-down walk
Sunday: Bike 40 minutes
15-minute warm-up spin
5 x (20 seconds fast spinning, 40 seconds easy recovery spin)
3 x (30 seconds hard gear/tension, 30 seconds easy recovery spin)
6 x (15 seconds standing, 45 seconds easy recovery spin)
10 minutes cool-down spin
TOTAL TRAINING TIME: 2 hours and 30 minutes
This second week is quite general and is still geared towards getting more comfortable, while building endurance in all three disciplines. There is, however, a bit more intensity and a few lengthier sessions.
Monday: OFF
Tuesday: Swim 25 minutes
200m warm-up, choice stroke
6 x 25m freestyle (with 15 seconds rest after each 25)
5 x 50m (as 25 breastroke/25 freestyle, with 15 seconds rest after each 50)
10 x 25m freestyle kick (as 1 easy, 1 effort, with 15 seconds rest after each 25)
100m easy cool-down, choice stroke
Total: 950m
Wednesday: Run/walk 20 minutes
5-minute warm-up walking
4 x (as 1:30-minute jog, 1:30-minute walk)
5-minute cool-down walk
Thursday: Bike 25 minutes
5-minute warm-up spin
4 x (as 20 seconds fast spinning, 40 seconds easy-spin recovery)
4 x (as 30 sections hard gear/tension, 30 seconds easy-spin recovery)
10-minute cool-down spin
Friday: Swim 20 minutes
100m warm-up choice
6 x 25m freestyle (as 1 free, 1 drill [finger-tip drag – see below], with 15 seconds rest after each 25)
4 x 50m freestyle (as 25 fast arms, 25 recovery, with 25 seconds rest after each 50)
2 x 50m (as 25 breastroke/25 freestyle, with 20 seconds rest after each 50)
100m choice kick (grab a kickboard)
100m cool-down, choice stroke
Total: 750m
Saturday: Run/walk 20 minutes
5-minute warm-up, walking
3 x (2-minute jog, 1-minute walk)
4 x (15 seconds faster than jogging pace, 45 seconds recovery walk)
2-minute cool-down walk
Sunday: Bike 40 minutes
15-minute warm-up spin
5 x (20 seconds fast spinning, 40 seconds easy recovery spin)
3 x (30 seconds hard gear/tension, 30 seconds easy recovery spin)
6 x (15 seconds standing, 45 seconds easy recovery spin)
10 minutes cool-down spin
TOTAL TRAINING TIME: 2 hours and 30 minutes
Friday, February 26, 2010
Is it still Winter???
I had a nice slow walk into work this morning....
Good thing I only had to walk 3 blocks!
Made it!!!
Sunday, February 21, 2010
Triathlon training
Well,
I've been wanting to complete a triathlon for several years now.....I'm finally in a position where I think I can actually fit it into my crazy schedule and committ to it! We'll see, but for now here is the training program I will follow. I hope to leave a week by week schedule of my plan to keep myself in check.
Here goes:
Week 1
Monday: OFF
Tuesday: Swim 20-minutes
100-meter warm-up (choice stroke)
8 x 25m freestyle (15 seconds rest)
4 x 50m (as 25 backstroke/25 freestyle with 15 seconds rest)
100 kick choice (grab a kickboard)
100m cool-down choice
Total: 700m
Wednesday: Run/walk 20 minutes
5-minute warm-up walking
4 x (1-minute jog, 2-minute walk)
3-minute cool-down walk
Thursday: Bike 20 minutes
5-minute warm-up spin
5 x (15 seconds fast spinning, 45 seconds recovery)
5 x (15 seconds hard gear/tension, 45 seconds recovery)
5-minute cool-down spin
Friday: Swim 25 minutes
100m warm-up choice
10 x 25m freestyle (alternate between half of the lap fast arms, half recovery with 20 seconds rest)
2 x 50m (as 25 breast stroke/25 freestyle with 15 seconds rest)
3 x 50m (as 25 backstroke/25 freestyle with 15 seconds rest)
150 kick choice (grab a kickboard)
100m cool-down (choice)
Total: 850m
Saturday: Run/walk 20 minutes
5-minute warm-up walking
3 x (2-minute jog, 1-minute walk)
2 x (30 seconds faster than jogging pace, 90 seconds recovery walk)
2-minute cool-down walk
Sunday: Bike 30 minutes
10-minute warm-up spin
4 x (15 seconds fast spinning, 45 seconds recovery)
4 x (15 sections hard gear/tension, 45 seconds recovery)
4 x (10 seconds standing, 50 seconds recovery)
8-minutes cool-down spin
TOTAL TRAINING TIME: 2 hours 15 minutes
I've been wanting to complete a triathlon for several years now.....I'm finally in a position where I think I can actually fit it into my crazy schedule and committ to it! We'll see, but for now here is the training program I will follow. I hope to leave a week by week schedule of my plan to keep myself in check.
Here goes:
Week 1
Monday: OFF
Tuesday: Swim 20-minutes
100-meter warm-up (choice stroke)
8 x 25m freestyle (15 seconds rest)
4 x 50m (as 25 backstroke/25 freestyle with 15 seconds rest)
100 kick choice (grab a kickboard)
100m cool-down choice
Total: 700m
Wednesday: Run/walk 20 minutes
5-minute warm-up walking
4 x (1-minute jog, 2-minute walk)
3-minute cool-down walk
Thursday: Bike 20 minutes
5-minute warm-up spin
5 x (15 seconds fast spinning, 45 seconds recovery)
5 x (15 seconds hard gear/tension, 45 seconds recovery)
5-minute cool-down spin
Friday: Swim 25 minutes
100m warm-up choice
10 x 25m freestyle (alternate between half of the lap fast arms, half recovery with 20 seconds rest)
2 x 50m (as 25 breast stroke/25 freestyle with 15 seconds rest)
3 x 50m (as 25 backstroke/25 freestyle with 15 seconds rest)
150 kick choice (grab a kickboard)
100m cool-down (choice)
Total: 850m
Saturday: Run/walk 20 minutes
5-minute warm-up walking
3 x (2-minute jog, 1-minute walk)
2 x (30 seconds faster than jogging pace, 90 seconds recovery walk)
2-minute cool-down walk
Sunday: Bike 30 minutes
10-minute warm-up spin
4 x (15 seconds fast spinning, 45 seconds recovery)
4 x (15 sections hard gear/tension, 45 seconds recovery)
4 x (10 seconds standing, 50 seconds recovery)
8-minutes cool-down spin
TOTAL TRAINING TIME: 2 hours 15 minutes
Tuesday, October 20, 2009
Saturday, October 17, 2009
Sunday, October 4, 2009
Annual Meeting 2009
Here are a few dear friends we had as guests for Annual Meeting this year all the way from
Villa Gonzalez, Dominican Republic and Frankfurt, Germany
Love you guys!!!!
Monday, June 29, 2009
Squirrels...
These little guys are pretty aggressive here in NY. They are intimidating and a little scarey... Yeah I said it!
Tuesday, June 16, 2009
Monday, June 15, 2009
Camping
Outside the city there are some amazing sites to behold.....This was our first camping trip. We pitched tent right on the river - we sure had some laughs! We got a downpour of rain one night - nonetheless this was the blessing we received the next day
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