Swim
  • 28m 41s
  • 2000.00 yards
  • 01m 26s /100 yards

ez recovery swim - 2k straight. focused on roll and pushing chest into the water.

Bike
  • 40m
  • 12.00 miles
  • 18.00 Mi/hr

recovery ride on trainer: 15min warmup w/ PUs and 1 legs, 12x 1min high cadence/small ring w/ 30sec RI, cool w/ 1 legs and spinouts

Sport
  • Massage
  • 05m
will use today as for active recovery and try to log 8hrs sleep the next few nights.

  • Health data: Hours slept: 6.5
Bike
  • 3h 16m
  • 57.00 miles
  • 17.45 Mi/hr

aerobic ride thru barton creek/bee caves out to the dam and back on 360 back thru barton creek. windy at times but good ride get the legs stronger.

Run
  • 44m 15s
  • 6.50 miles
  • 06m 49s /Mi

afternoon tempo run: ran first 4miles little over 7min pace and last 2.5miles little over 6:15 pace. run felt good once i got going.

Sport #1
  • Massage
  • 20m
Sport #2
  • Stretching
  • 15m
good week of training with no new developments in the aches and pains dept :)

  • Health data: Hours slept: 8
Swim
  • 56m
  • 3300.00 yards
  • 01m 42s /100 yards

morning swim (END): 600mix, 200kick, 4x50chest M/S: 8x200 SI 3min (avg 2:44), 400pull, 100kick, 200mix ez

Bike
  • 1h 52m
  • 32.00 miles
  • 17.14 Mi/hr

ez ride at veloway

  • Health data: Hours slept: 7.5
Swim
  • 35m
  • 2000.00 yards
  • 01m 45s /100 yards

morning swim: 500mix, 3x50chest, 3x50 1arms, 3x50catchups, 150ez, 500pull DPS, 100ez, 8x25fast w/ 10sec RI, 100ez

Run
  • 56m 47s
  • 8.00 miles
  • 07m 06s /Mi

steady state around around town lake after work.

Strength
  • 40m

upper body and leg weights at lunch

Sport #1
  • Massage
  • 15m
Sport #2
  • Stretching
  • 15m

  • Health data: Hours slept: 7
Bike
  • 40m
  • 12.00 miles
  • 18.00 Mi/hr

ez ride at lunch on spin bike

Strength
  • 20m

core workout

Sport
  • Stretching
  • 05m
overslept for my swim so may try to work it in tonight

  • Health data: Hours slept: 6.5
Bike
  • 1h 00m
  • 19.00 miles
  • 19.00 Mi/hr

evening trainer ride: 15min warmup w/ PUs and 1 legs M/S: 15min Z2/10min Z3/5min Z4 w/ 5min RI, 5min cool

Run
  • 24m 39s
  • 3.20 miles
  • 07m 42s /Mi

ez t-run after trainer ride

Strength
  • 45m

upper body and leg weights at lunch

  • Health data: Hours slept: 7.5
Bike #1
  • 40m
  • 12.00 miles
  • 18.00 Mi/hr

morning ride on trainer: 20min warm w/ 1 legs, 20min Z2 effort

Run
  • 30m 15s
  • 4.00 miles
  • 07m 34s /Mi

ez lunch run

Bike #2
  • 45m
  • 14.00 miles
  • 18.67 Mi/hr

evening ride on trainer: 20min warm w/ 1 legs, 20min Z2, 5min cool

Sport
  • Stretching
  • 15m

  • Health data: Hours slept: 7.5

jwithyco's Training Log


 February 2009 
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Distance