IMTX round 2

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

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Saturday - March 7

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

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Friday - March 6

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

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

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Thursday - March 5

Bike

50m
15.00 miles
18.00 Mi/hr

evening trainer ride (TECH): 15min warm, 14x1min high cadence/ez gear w/ 30sec RI, cool

Run

14m 57s
2.26 miles
06m 37s /Mi

t-run after trainer ride

Strength

upper body and leg weights at lunch

Sport #1

Massage
05m

Sport #2

Stretching
10m

moved long run to tomorrow afternoon so i could catch up on some sleep last night.

Health data: Hours slept: 8

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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.