Bike
  • 1h 05m
  • 20.00 miles
  • 18.46 Mi/hr

morning trainer (STR): 20min warm, 12/8/4min oversize gear w/ 4min RI, cool with spinouts
***
probably not the best workout the day before a crit race but i need this workout more for the tri race coming up.

Sport #1
  • Massage
  • 10m
Sport #2
  • Stretching
  • 15m
planned an OWS at lunch but rain messed that up.

  • Health data: Hours slept: 6.5
Run
  • 35m 35s
  • 5.00 miles
  • 07m 07s /Mi

treadmill run at lunch (TEMPO): 10min warm, 20min 6:30pace, rest cool
***
pace felt good

  • Health data: Hours slept: 8
Run
  • 32m 45s
  • 4.00 miles
  • 08m 11s /Mi

recovery run at lunch. legs sore from track workoout.

Swim
  • 40m
  • 2500.00 yards
  • 01m 36s /100 yards

morning swim: 500mix, 2x200 sidekicks w/ fins, 100ez, 3x400 DESC w/ pull buoy (5:48/5:37/5:34) w/ 30sec RI, 300fins ez

Bike
  • 50m
  • 15.00 miles
  • 18.00 Mi/hr

evening recov ride on trainer: 20min warmup, 16x 1min high cadence ez spin w/ 30sec RI, cool w/ spinouts

Sport #1
  • Massage
  • 10m
Sport #2
  • Stretching
  • 15m
completed 51 runs for the 100runs in 100days challenge on ST. not bad for me frequency wise.

  • Health data: Hours slept: 6.5
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

jwithyco's Training Log


 March 2009 
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