IMTX round 2

my training blog my training calendar my training reports Planned training log

inspire me (0)

Wednesday - March 4

Swim

59m
3500.00 yards
01m 41s /100 yards

morning swim (TECH): 600mix, 2x200sidekicks w/ fins, 4x50chest, 3x100 1arms/CUs, 500pull breathe 5th stroke, 200ez, 10x100 SI 1:30 (hold 1:17), 300mix

Bike

57m
17.00 miles
17.89 Mi/hr

evening trainer ride (STR): 15min warm, 12/8/4min big gear/low cadence w/ 4min RI (avg 122 HR), 10min cool
**
feel like i sandbagged this one

measured the body fat again today and i have gone from 7.61% 3 weeks before IMAZ to 7.29% today while gaining about 4lbs. damn i hope thats accurate b/c that means i am building lean muscle. will measure again in june when i peak for BSLT.

Health data: Hours slept: 6.5

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Tuesday - March 3

Run

44m 44s
5.25 miles
08m 31s /Mi

lunch run with hill repeats (5x 1min hard effort with ez recovery jog back down hill)

Strength

morning core workout

showed up at the pool this morning without my swim bag. damn i hate when i do that!

Health data: Hours slept: 6.5

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Monday - March 2

Bike

1h 20m
26.00 miles
19.50 Mi/hr

evening trainer ride (ME): 20min warmup, 45min straight (3X 10min Z2/5min Z3), 15min cool

Strength

1h 10m

morning weights - upper body and legs

Sport #1

Massage
10m

Sport #2

Stretching
05m

Health data: Hours slept: 6.5

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Sunday - March 1

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

inspire me (1)

Saturday - February 28

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

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Friday - February 27

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

inspire me (1)

Thursday - February 26

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