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View albumIMTX round 2
September 12
September 11
- 1h 12m 33s
- 10.00 miles
- 07m 15s /Mi
overslept so chopped down long run. legs felt like trash the entire time. had to go with some old shoes and could notice the difference so i am kind of glad i overslept. should have some new shoes by tuesday.
- 38m
- 2500.00 yards
- 01m 31s /100 yards
early lunch swim: 400mix, 2k ez recovery pace (28:49), 100breast
- 1h 21m
- 25.00 miles
- 18.52 Mi/hr
evening ride at veloway. 30min warmup around circle c and then hit veloway for 3x10min big ring Z3/Z4 efforts w/ 5min RI (HR avgs for intervals 123/127/124), 10min cool
**
this was a little tough on the legs after run this morning
- Massage
- 20m
- Stretching
- 15m
- Health data: Hours slept: 7.5
September 10
- 55m
- 3500.00 yards
- 01m 34s /100 yards
lunch swim: 2x400mix M/S: 5x100paddles w/ 15sec RI, 2x250 w/ 25sec RI, 500pull w/ 35sec RI, 2x250 w/ 25sec RI, 5x100paddles w/ 15sec RI, 200ez
***
goal for M/S was to hold 1:22 100yd pace thru out (avg'd 1:21 on 100s, 3:24 on 250s and 7min on 500. hit everything but about 10sec slow on 500 but 6:50 was tough goal w/ pull bouy)
- 10m
core exercises
- Stretching
- 10m
- Health data: Hours slept: 8
September 9
- 38m
- 2200.00 yards
- 01m 43s /100 yards
morning swim: 600mix, 400drill, 500pull breathe 5th stroke, 500free, 200mix
***
pool chemicals made swim tough and ultimately cut swim short
- 46m 46s
- 7.01 miles
- 06m 40s /Mi
tempo run at lunch. 24:42 (7min pace) on way out and 22:04 (6:18pace) on the way back in. low back sore, must have slept wrong. legs felt good.
****
broke my running shoes. somehow the heel support got twisted internally and cut thru the material. the plastic was digging into my ankle so i jammed a wristband in there to finish the run. time to go shopping for a new pair. last 3 pair have been fila flow santuary III so will try to find another pair online cheap.
- 51m
- 18.00 miles
- 21.18 Mi/hr
tonight was to 8mile mopac TT. warmed up for about 5miles and then cranked it out. was running late so went w/o the disc wheel and did not strip the behind-the-seat water cage off. my previous PR was 19:04 and the sub 19min as eluded me for years but tonight i dropped a 18:06 split (26.5 mph). too bad i used jamie bachman;s chip so it reads his name. cool down was another 5miles. seriously wanted to vomit a few times during the run but just continued to hammer. 1 more in 2 weeks so may need to use the disc and get under 18min.
- Health data: Hours slept: 7
September 8
- 35m
25min upper body free weights/10min core
- Massage
- 15m
- Stretching
- 20m
- Health data: Hours slept: 8.5
September 7
- 5h 23m
- 112.00 miles
- 20.80 Mi/hr
long ride today. started with 45min on trainer until sun was up and then hit the road to new braunfels and back. goal was to push nice pace in big ring all day to get some race simulation for long ride. ended on completing 99mile ride on tri bike in 4:38 (21.4mph pace). time doesnt include a few pee/water breaks. nutrition: 820cal poptarts, 240cal harvest powerbar, 300cal inifinit, 140cal sprite, 150cal gel and lots of water/5 salt tabs. total cals 1650. few times after stops legs felt a bit tired but once they were back in the groove they just chugged along. weather was great for a ride!
- 32m 31s
- 4.57 miles
- 07m 07s /Mi
normal t-run after bike. legs felt great, no issues and still had plenty in the tank when i was done.
- Stretching
- 25m
- Health data: Hours slept: 8
September 6
- 1h 53m
- 32.00 miles
- 16.99 Mi/hr
morning ride. ez riding with a nice increase in effor the last 30min. road sw pkwy and thru barton springs for a few decent climbs. great morning for riding.
- 1h 20m
- 5000.00 yards
- 01m 36s /100 yards
500mix, 500pull breathe 5th stroke, 8x200 3min SI (avg 2:40), 500pull, 8x200 SI 3min (avg 2:50), 300ez
**
longest swim workout to date for me. took a gel midway. arms were sore by last 500.
- Stretching
- 10m
- Health data: Hours slept: 8
jwithyco's Training Log
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September 2008 
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Upcoming races
- Couples Triathlon (Triathlon)7/14/2013 Austin, Texas
- Jack's Generic Triathlon - Sprint Course (Triathlon)8/4/2013 Pflugerville, Texas
- TriRock Austin - Olympic Course (Triathlon)9/2/2013 Austin, Texas
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morning swim: 400mix, 200drill, 500pull breathe 5th stroke, 12x100 (1-3desc, 4ez x3) w/ 15sec RI, 200pull ez
***
times for 100s (1st 3 1:20/1:20/1:19, 2nd 1:21/1:17/1:15, 3rd 1:17/1:14/1:14). legs really tired this morning. felt like i was dragging dead weight.
evening ride at veloway, 10 laps at ez pace.