Thursday - May 17

Swim

1h 30m
4800.00 yards
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600 warm up
16 x 50 on the 1:00 (:45 avg)
4 x 200 with paddles off the 4:00 (2:44, 2:45, 2:46, 2:44)
100 easy
24 x 100 done as
3 x 100 off the 1:40
3 x 100 off the 1:35
3 x 100 off the 1:30
3 x 100 off the 1:40
3 x 100 off the 1:35
3 x 100 off the 1:30
3 x 100 off the 1:35
3 x 100 off the 1:30
100 cool down
4800 yards

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Wednesday - May 16

Bike

54m
15.00 miles
16.67 Mi/hr

biked on trainer
10 minute easy spin warmup
10 x 3:00 in HARD gear (1:00 rest btwn sets)
5:00 minute cool down
54 minutes total (15 miles)

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Tuesday - May 15

Swim

1h 30m
4200.00 yards
02m 08s /100 yards

300 warm up
6 x 100 on the 2:00 (still warm up) (1:32, 1:38, 1:40, 1:40, 1:40, 1:40)
8 x 25 sprint KICK (with board) FAST :20 rest
6 x 400 with Paddles descend 1-6 on the 7:00
1st - 1:39/100 avg (6:36) - swam 6:08 (too fast)
2nd - 1:37/100 avg (6:28) - swam 6:24
3rd - 1:35/100 avg (6:20) - swam 6:22
4th - 1:32/100 avg (6:08) - swam 6:15
5th - 1:30/100 avg (6:00) - swam 5:52
6th - sub 1:30/avg (under 6:00) - swam 5:42
10 x 50 on 1:00 mile pace (all under :45) - all about :48-50
200 easy cool down
4200 YARDS.

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Monday - May 14

Run

29m 46s
3.00 miles
09m 55s /Mi

easy run 3 miles
9:12; 9:45; 10:47 (bonked). felt really low energy, blood sugar on last mile.
29:46

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Sunday - May 13

Bike

3h 56m
56.00 miles
14.24 Mi/hr

4 hour ride. 2-3 mile run following ride.
Flatwoods Park. each loop equals 7 miles.
lap 1 = 27:44
lap 2 = 31:51 (includes stopping for water)
lap 3 = 30:21
lap 4 = 36:01 (includes stopping for water)
lap 5 = 31:39
lap 6 = 26:48
lap 7 = 25:46
lap 8 = 26:08
total = 3:56 (56 miles). total time per bike computer = 3:46 (does not include time during stops) - 15 mph.
no run after ride. too tired and hot. didn't start ride until 11 AM which meant finishing around 3 PM. slept in until 8 and then didn't motivate until later in morning. was up at 3:45 saturday morning and it just WRECKED us. jeff did 28 miles with me =) SO nice to have someone to ride with.
entire body sore - upper back and arms sore from aero, legs fatigued from race yesterday. whole body fatigued from race yesterday! this is crazy to ride 4 hours after an oly tri!! did not want to do the ride but very glad that i went out and did it.
nutrition:
:30 gu
1:00 1/4 luna bar
1:30 gu
2:00 1/4 luna bar
2:30 gu
3:00 1/4 luna bar
3:30 gu
3:45 1/4 luna bar
2 aero bottle - gatorade + carbpro (1 aero bottle/2 hours)
4 bottles water - (1 per hour)

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Saturday - May 12

Bike

1h 19m 59s
24.80 miles
18.60 Mi/hr

Run

59m 36s
6.20 miles
09m 37s /Mi

Swim

28m
1600.00 yards
01m 45s /100 yards

Sarasota Sharks Oly Triathlon

3 118 267 Morgan Zornes 28 St Petersburg FL 2:52:08 1 28:00 3:08 4 1:19:59 1:27 6 59:36

3/10 in age group!

4/59 female out of water!

6th out of water 18-34 men and women!!

swim - (1:50/100 m) 1/2 against current swimming to buoy and then 1/2 with current back to start. took it somewhat easy on first 1/2 and then cruised on 2nd half with current. came out of water feeling pretty good. first time 1st in age group for ANY leg of race (small race but i'll take it!)

T1 - long run from water to T1 on very loose, soft sand.

bike - (avg 19.1 for ride) 2 loops. did OK first 1/2. died at mile 22. legs just gave out on me.

T2 - tried to hurry...

run - (9:35/mile) first mile or so on trails around T1, then out to road for about 4 miles, then onto beach for last 1 1/2 miles. sand is so soft there and the beach part was HARD. ran next to water most of run but had to run on soft sand about 200-300 yards going down to water and then back up at finish. tried to push it. legs felt OK (no pain).

wanted to break 2:50 but happy with my time regardless. need to get my run back and i should be FINE to break 2:50. =)