Bill and Cathy McArthur Spring/Summer/Fall 2011: 13
Monday, 8/29 - Let's do 60 minute bike on the trainer. Every 10 minutes, increase your intensity level so that the last 10 minutes are very, very hard. For your heartrate, it should spike at the beginning of each 10 minute effort and then drop towards the end. Once the 60 minutes are over, do an easy 10 minute cool down.
Tuesday, 8/30 - We are going to hope that the high school track is nice and dry. Do a 1 mile warm up, comfortable pace. Then 6 x 800 m with a 200 m recovery inbetween each. The pace should be 5k pace (so not all out), and try and keep your pace within 5 seconds of the first one for all 6 of them. So we are really focusing on maintaining a consistent pace. Then a 1 mile cool down, nice and comfortable. 3 Sets of foot raises.
Wednesday, 8/31 – Kayaking: 20 min warm up, 10 min very hard, 5 min easy, 10 min very hard, 4 min easy, 10 min very hard, 3 min easy, 10 min very hard, 2 min easy, 10 min very hard, 1 min easy, 5 min very hard, 20 min cool down, for a grand total time of 110 minutes. The warm up and cool down can range anywhere from 10 to 20 mins if that makes route planning easier. The idea is to keep the pace the same during all of the 10 min hard kayaking intervals, while your heart rate may not be. Ideally your heart rate should escalate in the first few minutes of each hard interval, and then drop as your body acclimates to the pace. Arms and abs workout.
Thursday, 9/1 - 8.5 mile run, focus on maintaining a steady pace. The purpose of the run is just endurance building. Your heart rate should be 120-135. 3 Sets of foot raises.
Friday, 9/2 - long kayak, 3 1/2 hours. Arms and abs workout.
Saturday, 9/3 - 3 mile easy run, heartrate 120 or less. 3 Sets of foot raises.
Sunday, 9/4 - OFF
It was a beautiful day. Bill did his workout on the bike trainer. After lunch, we drove to Rehoboth Beach so Bill could buy some items at the health store. Then, we took a tour of Nassau Station and another community to the east to see the tornado damage done to several homes on Saturday evening. We drove to the courthouse in Georgetown so Cathy could see where she possibly has to show up for jury duty on September 19. We went out to dinner with Don and Bern Ernakovich at Kindles in downtown Lewes. It was quite pricey, but had good food. Bill had a good vegetarian pasta dish, but could have settled for a house salad and a piece of grilled fish. After we got home, we viewed half of "The Dilemma" on DVD.
Bill and Cathy