Run
  • 1h 02m 19s
  • 8.12 miles
  • 07m 40s /Mi

aerobic run around dam in georgetown. run is an out/back so N/S by close to 2min

Sport #1
  • Massage
  • 20m
Sport #2
  • Stretching
  • 15m
slacked a bit this week on the swim and bike but got in a solid with a running. will focus on some big swimming and biking the next 2 weeks before i go to san diego.

  • Health data: Hours slept: 10
Bike
  • 1h 00m
  • 18.00 miles
  • 18.00 Mi/hr

morning recov ride on trainer: 20min warm, 15x1min ez gear/high cadence w/ 30sec RI, cooldown w/ 1 legs and spinouts

Run
  • 23m 23s
  • 3.00 miles
  • 07m 47s /Mi

ez t-run at bowie after trainer ride

Swim
  • 35m 45s
  • 2500.00 yards
  • 01m 26s /100 yards

2500 straight swim (500ez/500mod/500ez/500hard/500ez) - (500hard = 6:45)
***
straight swim felt good

tried to do OW swim at barton this morning but they are closed for spring training. opt'd for a recovery brick instead.

  • Health data: Hours slept: 8
Run
  • 54m 30s
  • 8.00 miles
  • 06m 49s /Mi

steady state run after work at town lake. toasty out so got a good sweat in.

  • Health data: Hours slept: 7
Run
  • 1h 21m 45s
  • 11.00 miles
  • 07m 26s /Mi

morning long run: 8.5mile ez (7:40ish pace - avg HR 128), last 2.5mile finish strong (6:45pace - avg HR 144)
***
need to build on the long run distance up to 15-16miles

Bike
  • 1h 10m
  • 23.00 miles
  • 19.71 Mi/hr

evening trainer ride (ME): 15min warm w/ PUs and 1 legs M/S: 2x20min Z2/Z3 (avg HR 128 for both) steady efforts in big ring w/ 5min RI, 10min cool w/ spinouts

Sport #1
  • Massage
  • 10m
Sport #2
  • Stretching
  • 15m

  • Health data: Hours slept: 6.5
Strength
  • 1h 15m

35min upper body and leg weights at lunch
**
40min evening core workout

Sport
  • Stretching
  • 05m

  • Health data: Hours slept: 7
Swim
  • 29m 19s
  • 2000.00 yards
  • 01m 28s /100 yards

recovery swim

Bike
  • 1h 37m
  • 32.00 miles
  • 19.79 Mi/hr

evening trainer ride (STR): 20min warm w/ PUs and 1 legs M/S: 12/8/4min w/ 4min RI (big ring/low cadence - avg HR 124), 7x3min w 1min RI (small ring/high cadence - total HR 125), 15min ez

Sport
  • Stretching
  • 05m

  • Health data: Hours slept: 6.5
Swim
  • 48m
  • 3000.00 yards
  • 01m 36s /100 yards

morning swim (END): 400mix, 5x50 (25build/25ez) M/S: 400 SI 6min, 2x200 SI 3min, 4x100 SI 1:30, 2z200 SI 3min, 400 SI 6min, 350pull ez
***
2K main set w/ overall avg 1:30pace. time goals (400s/5:30, 200s/2:40, 100s/1:18). actual times (400/5:27, 200s/2:37/2:41, 100s/1:19/1:19/1:18/1:19, 200s/2:43/2:42, 400/5:33). i was ready to quit after the 100s

Run
  • 39m 05s
  • 5.50 miles
  • 07m 07s /Mi

lunch run: 2mile ez, 3mile tempo (6:30pace), .5mile cool
***
this was rough. legs are still tired and the 1.5 mile trail i run is a technical loop (xterra like). i was spent after this run.

  • Health data: Hours slept: 6

jwithyco's Training Log


 March 2009 
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Distance