Run
  • 36m
  • 5.10 miles
  • 07m 04s /Mi

morning run on tready (FARTLEK): 15min warm, 1/1.5/2/1.5/1min intervals at 5:45pace with 2min RI @ 7min pace, 5min cool

Bike
  • 55m
  • 18.00 miles
  • 19.64 Mi/hr

evening trainer ride (ME): 20min warm, 30min high Z2/Z3 effort (HR 130), 5min cool

Strength
  • 30m

leg weights at lunch

Sport #1
  • Massage
  • 20m
Sport #2
  • Stretching
  • 15m

  • Health data: Hours slept: 6
Run
  • 40m
  • 5.60 miles
  • 07m 08s /Mi

lunch run on the tready: progressive run (increase pace every 5min by 30sec starting at 8:30 and ending at 6min pace and then 10min cooldown at 7-8min pace)

Bike
  • 1h 40m
  • 32.00 miles
  • 19.20 Mi/hr

evening trainer ride (STR): 20min warm, 15/10/5min big ring/low cadence w/ 5min RI, 10X 2min Z4/1min RI, 5min cool

Sport #1
  • Massage
  • 05m
Sport #2
  • Stretching
  • 10m
right achilles felt ok today.

  • Health data: Hours slept: 8
Swim
  • 21m 14s
  • 1500.00 yards
  • 01m 25s /100 yards

morning swim: got to pool late so cut straight swim short. stroke came ez, feel it getting stronger on the pull phase.

Strength
  • 20m

upper body weights at lunch

Sport #1
  • Massage
  • 05m
Sport #2
  • Stretching
  • 05m
took another rest day to let the right achilles feel better as it is still really tender. i was also f'n tired all day!!!!

  • Health data: Hours slept: 8
Sport #1
  • Massage
  • 10m
Sport #2
  • Stretching
  • 05m
rest day - polished off some serious birthday cake tonight!!!!

  • Health data: Hours slept: 8
Bike
  • 2h 09m
  • 44.00 miles
  • 20.47 Mi/hr

road south mopac on tri bike (1st time for the tri bike on the road since IMAZ). did 5x 8mile loops with the 3rd and 5th loop at Z3 effort (both laps at 20:44/23+ mph pace). rest of ride in Z2.
***
avg HR is for the Z3 efforts (creeped in to Z4 a few times)

Run
  • 32m 03s
  • 5.05 miles
  • 06m 21s /Mi

HIM pace t-run off the bike. right achilles really tender.

Sport #1
  • Massage
  • 20m
Sport #2
  • Stretching
  • 15m
good race sim workout today on tired legs. want to hold Z3 for entire bike effort in HIMs so need to continue to train in that manner. run felt good but bonk was slowing coming on if i had continued to run w/o any gels. took in 500cals of infinit on bike and start of run.

  • Health data: Hours slept: 7.5
Swim
  • 1h 13m
  • 4500.00 yards
  • 01m 37s /100 yards

lunch swim (END): 600mix, 2x200sidekicks w fins, 4x50chest, 3x100 1arms/CUs M/S: 12x200 SI 3min (hold 2:40), 500pull ez, 100ez
***
held 2:40 thru out set of 200s w/ a few 2:39s and 2:41s

Bike
  • 1h 00m
  • 19.00 miles
  • 19.00 Mi/hr

evening trainer ride (LT): 20min warm, 4x5min Z4 (avg 135 HR), w 5min RI
***
had to shorten the LT intervals b/c my legs had nothing to give. have got to do LT intervals weekly as i have never really done these in the past. I might truly cry once i get to VO2 workouts b/c i am a virgin in that dept.

Sport #1
  • Massage
  • 30m
Sport #2
  • Stretching
  • 15m

  • Health data: Hours slept: 9.5
Run
  • 1h 22m 45s
  • 12.00 miles
  • 06m 54s /Mi

long run at town lake after work. started off quick but tried to slow to aerobic pace for first 8miles and finish last 4miles around 6:30 (could only muster up a 6:45pace).
**
body was tired going in to this one and i was spent at the end. had to clinch the cheeks hard the last 2 miles to avoid big trouble :)

Strength
  • 30m

core workout at lunch

Sport
  • Stretching
  • 05m
restless daughter/sleep-deprived dad = another missed swim workout *** best of luck to austinite james cotter racing IMNZ tonight!

  • Health data: Hours slept: 6

jwithyco's Training Log


 March 2009 
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