Swim
  • 41m
  • 2500.00 yards
  • 01m 38s /100 yards

morning swim (SPD): 300free, 400drill, 6x50 (25ez/25fast), 12x100 SI 1:25, 300ez
***
set of 100s was tough but need more of that to get faster. avg 100 was 1:20

Run
  • 1h 01m
  • 8.00 miles
  • 07m 38s /Mi

evening track workout at bowie: 10min ez, 6x 1mile repeats w/ 1min RI (goal was 6min - 6:05 repeats), ez jog home
***
splits (6:02/5:58/6:02/6:02/6:00/5:58). tough but not as bad as i expected. super humid out tonight.

Strength
  • 25m

core workout at lunch

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

  • Health data: Hours slept: 7
Bike
  • 1h 00m
  • 19.00 miles
  • 19.00 Mi/hr

evening trainer ride: 20min warm, 6x5min (4min big ring/high cadence w/ 1min ez), 10min cool

Strength
  • 40m

upper body and leg weights at lunch

Sport
  • Stretching
  • 05m

  • Health data: Hours slept: 8
Bike
  • 2h 32m
  • 52.00 miles
  • 20.53 Mi/hr

6X around 8mile s.mopac loop (2X 1 ez loop/2 loops @ race pace)
***
129 HR avg for race pace efforts (goal was 130). hammys were tight from yard work yesterday and the wind really started howling midway thru. both race pace efforts where the same time (43min). took in 600cal of infinit and 15cal gel.

Run
  • 50m
  • 8.00 miles
  • 06m 15s /Mi

t-run off bike. 146 HR avg (goal was under 150)
***
took in 100cal gel and 125cal infinit (could have used another gel and some water). it got a little toasty on the run today.

Sport #1
  • Massage
  • 15m
Sport #2
  • Stretching
  • 25m
brick felt good today. legs were tired once i hit the run but breathing was fine so happy with that. goal is to run 6:30pace at lonestar so today made me feel thats manageable. as for the bike, i want to go 2:25 at lonestar so i will need more effort that what i gave today.

  • Health data: Hours slept: 7
Swim
  • 52m
  • 3280.84 yards
  • 01m 35s /100 yards

OWS at barton springs. 2x400 warmup, 2100 straight (1:30pace), 100cool
***
the wetsuit felt so constricting at first. took some time to get comfortable. will try to do this again next weekend prior to lonestar.

Bike
  • 1h 30m
  • 28.00 miles
  • 18.67 Mi/hr

evening ride around s.mopac. 15min warm, 3x 15min pushing biggest gear i have w/ 5min RI, 20min cool

yard work kicked my ass today.

  • Health data: Hours slept: 7
Run
  • 1h 14m
  • 10.50 miles
  • 07m 03s /Mi

aerobic run at TL with a little pickup on the last 1.5 miles. first taste of the heat this year!

Sport #1
  • Massage
  • 15m
Sport #2
  • Stretching
  • 15m
took tri bike in to J&A for a fit check. moved the seat around and replaced my cleats. feels better.

  • Health data: Hours slept: 9
passed on the $10 swim at the Y. will swim tomorrow once i am home. i have to say, san diego is an active community. the # of bikers in runners (especially after work) is insane. i still prefer austin anyday!
Run
  • 55m
  • 7.50 miles
  • 07m 20s /Mi

aerobic run afterwork at mission bay along the coast. sweet run, really foggy so hard to see the ocean right in front of you, but such a nice cool breeze coming off the water.

Strength
  • 20m

upper body weights at lunch

Sport #1
  • Massage
  • 05m
Sport #2
  • Stretching
  • 05m
signedup for Ironman Utah May 1, 2010. Nothing better than getting an IM on the books. I already have goosebumps!

  • Health data: Hours slept: 8

jwithyco's Training Log


 March 2009 
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