IMTX round 2

my training blog my training calendar my training reports

inspire me (1)

Monday - April 27

Bike #1

50m
15.00 miles
18.00 Mi/hr

recov ride on trainer: 20min warm, 14x 1min fast w/ 30sec RI, cool

Bike #2

1h 00m
20.00 miles
20.00 Mi/hr

evening trainer ride (ME): 25min warm, 5x3min Z3-Z4 efforts w/ 1min RI, 15min cool

Strength

upperbody/leg weights, lunges and core workout at lunch

Sport #1

Stretching
15m

Sport #2

Trigger Point
15m

Health data: Hours slept: 7.5

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Sunday - April 26

Swim

32m
2187.23 yards
01m 28s /100 yards

OWS at barton springs. 400m warm and then 1600m straight.

Run

1h 55m
15.00 miles
07m 40s /Mi

long run after swim. ran 1st 5miles with friend keith around 8:15pace and then picked it up from there. tried to push last 3miles but could only hold a 7min pace b/c legs were dead.

Health data: Hours slept: 8

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Saturday - April 25

Bike

2h 55m
51.00 miles
17.49 Mi/hr

long ride thru bee caves a few times: 45min warmup, 2x40min HIM pace thru the hills w/ 15min RI, 35min cool
***
humid, windy, and rainy morning made it tough but it was good for the confidence

short nap after lunch and then we took in the weinerdog races in buda. now those are some real athletes!

Health data: Hours slept: 8

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Friday - April 24

Swim

52m
3250.00 yards
01m 36s /100 yards

morning swim: 500mix, 2x200sidekicks w fins, 100ez M/S: 10x200 3min SI (avg 2:45-2:48) used pull buoy on every 3rd 200, 250ez w/ fins

Run

48m
6.00 miles
08m /Mi

lunch run: aerobic pace with 6x hill repeats mixed in.

Sport #1

Massage
15m

Sport #2

Stretching
15m

Health data: Hours slept: 6

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Thursday - April 23

Run

33m 45s
5.00 miles
06m 45s /Mi

tempo run on the treadmill: 5min warm, 25min at 6:30pace with incline increasing from 1% to 2% during run, 4min cool

Bike

1h 15m
25.00 miles
20.00 Mi/hr

evening trainer ride (LT): 20min warm, 2x20min w 15min build to Z3/5min build to Z4 (HR 130/131), 10min cool

Health data: Hours slept: 8

inspire me (1)

Wednesday - April 22

Strength

upper body/legs/core workout after work

Health data: Hours slept: 8

inspire me (1)

Tuesday - April 21

Swim

10m 30s
765.53 yards
01m 22s /100 yards

ez stroll around quarry lake for an OWS w/o wetsuit. water felt great.

Run

10m
1.30 miles
07m 41s /Mi

2 ez laps around quarry lake

showed up to race the j&a splash and dash but ended up playing kayak lifeguard for the swim due to # of people and a missing lifeguard. had to drag one guy back to shore who got wacked in the head and then followed some strugglers around the lake for another 25min. got my swim and run in after everyone was out of the water. the quarry is a really sweet place for OWS.