Run
  • 1h 24m 42s
  • 13.10 miles
  • 06m 28s /Mi

1/2 Miami Marathon new PR
AG 30-35 place 6th/409
time at 10K -> 41:39 min - 6:50 pace
second half (7miles) -> 43:03 - 6:09 pace
Net pace -> 6:28

Run
  • 10m
  • 1.00 miles
  • -----

easy run

Swim
  • 20m
  • 1000.00 yards
  • -----

very easy swim

*** Traveling to FL for the weekend. I am going to run a 1/2 mary on Sunday just for fun and enjoy the nice weather. (working on my sun tan!) I am bringing my SWIMSUIT so I can meet my challenge goal! GO POOLTRIOTS!  :) ***
Run
  • 40m
  • 4.90 miles
  • -----

32 min, E2 HR 151, speed 8.8mph, 7:01 pace
8 min E1

Swim
  • 50m
  • 2800.00 yards
  • -----

WU: 300S, 200P/P, 4x50K (RI:15) MS: 8x50 as 25Drill/25Swim (RI:10), 3x300DSC each 300 (RI:45), 4x150E/S/H each 50 (RI:25) CD: 200S

Bike
  • 1h 25m
  • 23.84 miles
  • 16.83 Mi/hr

WU: 15min @ 150 watts, then 5min of 30sec @150, 30sec @250 continual:
MS: 3x15min Threshold with 4min recovery. The reps go as follows: #1 240 watts, #245 watts, #3 is done as 30sec at 300 watts, 30sec at 200 watts continual for 15min...this will be a tough one.
CD: 15min Zone 1...easy.

Ride totals -> cad avg 90, watts avg 198, toque avg 75, avg power/weight 3.09, energy 1011 kJ

Swim
  • 35m
  • 2000.00 yards
  • -----

WU: 8x50 as 25 drill 25 swim
MS: 3x500 (one set with pull buoy)
CD: 100E

Training the "lactate threshold" is the most important zone for endurance athletes. These steady state intervals will help "pull" that pace up. At this pahes intervals are longer, recovery is shorter. TOUGH SESSION!

Bike
  • 30m
  • 8.00 miles
  • 16.00 Mi/hr

Trainer warm up
20 min E2 and 8 min E3

Run
  • 45m
  • 6.00 miles
  • 07m 30s /Mi

40 in at E2 HR 153 - 7:16 pace - 8.4 speed
5 min coold down E1

Swim
  • 50m
  • 2750.00 yards
  • -----

WU: 500 easy swim.
MS:
4 x 50 very fast (20").
50 kick easy.
4 x 50 very fast (20").
50 kick easy.
4 x 50 very fast (20").
50 kick easy.
avg pace for interval -> 0:35 sec
500S -> 6:35min - 1:19 pace!
6x100 leave on times below: #1-1:45 #2-1:40 #3-1:35 #4-1:30 #5-1:25 #6-1:45
CD: 400 easy swim.

*** REST DAY ***

JorgeM's Training Log


 January 2006 
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