• 1h 09m 08s
  • 10.18 miles
  • 06m 47s /Mi

easy/steady mid distance run
last mile @ 5:30 min/mile pace

no swim today, to much work :(

Awesome run. Legs felt great although at the end muscles were tight, just due to the increase in mileage. I need to pay special attention to that and stretching and nutrition to make sure I don’t over do it.

BTW, awesome day (actually year) for Personal Best Multi-sport Coaching. Alex Mroszczyk-McDonald, coached by Kurt Perham (my coach and biz partner) won the amateur World Ironman title (1st AG to cross the line) with a 9 hrs finish at Kona, finishing 29th overall (beating some big pros) and taking1st his AG along the way. Alex also won IMLP, Mooseman among other races this year. Add to that the great year that Mike Caiazzo (another PBMC athlete) is having with many top 5-10 finished at the 70.3 series and it rounds a great year for some our athletes. Not bad for a small coaching biz :)

  • 25m
  • 3.30 miles
  • 07m 35s /Mi

ez run, "guilty pace"

  • 3h 00m
  • 60.50 miles
  • 20.17 Mi/hr

steady ride with 2 hra @ 210 watts

  • 30m
  • 5.00 miles
  • 06m /Mi

T pace run
4 x 6.5 min @ 5:30 pace/mile with 1:30min E pace as recovery
reminder E pace as cool down
avg pace @ T pace 5:33 min/mile, 175 HR avg

  • 49m 44s
  • 3400.00 yards
  • 01m 28s /100 yards

WU: 500EZ,
TR: 300IM, 4x50 drills
MS: 6 x 200M rest :10
500 as 50H/50M
CD: 500EZ
avg on 200s 2:32- 1:16 min/100yds
avg on 500 50H/50M - 6:21min or 1:16 min/100yds

Awesome swim (it seems I always say that :)) but I did have a great session. Somehow all the 200s I was flying and instead of doing those on 1:18-1:19min (my mod pace) I avg 1:16! I was going by feel witjout looking at the watch and focusing onswimming long, rotating hips and in my mind minimizing drag. Well it seems it work I was didn't not feel I was pushing too hard. Then I did 500 as 50H/50M to simulate race passing and yet again I avg 1:16min per 100 so I must have been avg 2-3 sec faster on the hard 50s. Good stuff

Good T pace run (LT)  - my polar pod pedometer is no calibrated (don't know why cuz it was) so I ran by feel and wearing the HRM. The run felt great and I was running 5:30ish and even though it was tough I felt my gait was great and I was never near hurting too much. :)

  • 35m 27s
  • 5.17 miles
  • 06m 52s /Mi

easy run

  • 39m
  • 2500.00 yards
  • 01m 34s /100 yards

WU: 400EZ
TR: 200IM, 4x50 drill
MS: 10 x 100 on 1:15 – with :05 sec rest
100 EZ
400 as 50H/50M (practice alternate pace to simulate passing during a race)
CD: 200EZ

Another solid swim. It is the 1st time I do hard repats on 1:15 min for 100 yds with only 5 rest (usually take 10 sec) I think I made a big difference. (avg for all 100s 1:14 :)) I looked back at my swimming during 2007 and I think I began to take too much rest in between sets in the past months. I also did 400 as 50H/50Mod and it was fun! push hard 50, hold on moderate 50 and repeat! Time was 5:03 min or avg 1:15 min/100yds, yay!

yucky weather, feeling lazy, but gut my run, and it felt great.

  • 55m
  • 16.10 miles
  • 17.56 Mi/hr

Focus: step FTP
5 min @ 275 watts
10 min @ 282 watts
15 min @ 282 watts
all 3 min 150 watts as recovery
Entire workout (223 watts):
Work 731 kJ, TSS 76.2 IF 0.916, NP 247, VI 1.11
Min Max Avg
Power:0 308 223 watts
Cadence: 49 118 93 rpm
Speed: 2.2 20.4 17.5 mph

  • 46m 40s
  • 3000.00 yards
  • 01m 34s /100 yards

WU: 500EZ
TR: 300IM, 4x50 drills
MS:2 x 200 on 2:40 - R:15
2 x 200M on 2:36 – R:15
2 x 200M on 2:36 – R:10
100 EZ
2 x 200H on 2:30 – R:10
CD: 200EZ

nice swim. Mojo seems to be holding up and keep on flowing :) I have a trainer session scheduled which is the ONLY things still causes me motivation issues but my good friend RedBull will make sure to help me get on the torture machine and do my session!

tough session not due to the intensity per say but because I had horrible tummy cramping to begin with. Something didn't sit well so I was close to bag the session. but I jump on the trainer, did a little warm up and just start riding hard. The pain went away and my legs felt awesome!

  • 34m
  • 4.50 miles
  • 07m 34s /Mi

guilty pace run

  • 45m 45s
  • 3000.00 yards
  • 01m 32s /100 yards

WU: 500EZ
TR: 300IM, 4x50 drills
MS: 3 x (200S, 300M)
CD: 300EZ

JorgeM's Training Log

 October 2007 
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