• 54m 30s
  • 9.10 miles
  • 05m 59s /Mi

HIM pace run @ 6:00 min/mile pace with last 1/2 mile @ 5:30 min/mile pace

  • 32m
  • 2000.00 yards
  • 01m 36s /100 yards

WU: 400EZ
TR: 200IM, 5x50drills
MS: 5x200S - R:10
CD: 200EZ

steady swim, as I have a HIM pae run later on. Something is not right, I am still feeling iffy and the reflux/asthma thing is lingering, ugh! I really really really want to race clearwater NORMAL damn it. I am hoping it willclear up in the next few days...

run went ok, still having some trouble breathing *sigh*

  • 34m 50s
  • 5.15 miles
  • 06m 46s /Mi

EZ run

bad day. reflux and allergies are really kicking my ass. I just hope the reflux thing is just cuz I was not a good boy yeaterday eating wise and not another episode like last year. It feels somehow similar but since now I know what to do I'll be cleaning my diet and taking meds ASAP. I am hoping it will NOT turn into the asthma like symptons which doesn't allow me to exercise as I can barely breathe :(


  • 2h 20m
  • 49.00 miles
  • 21.00 Mi/hr

2 hrs @ 225 watts
actual 2 hrs @ 215 watts
1631 kJ, 137 TSS, 1.06 VI, 210 NP, 200 watts, 93 rpm

Horrible day. Besides the fact that I chose to do a tough ride (very hilly terrain) as my last hard 60 miler in prep for Clearwater, the day was very windy (20 mph per news) but it was cold. When I began riding it was like 50s but with the wind it felt colder. I didn't bring the right clothing and in the middle of the ride my feet were freezing and I was very cold as the temps were dropping. Around mile 40ish I felt like bonking which was weird cuz I was drinking and eating gels as usual. but I think I didn't eat enough before the ride (didn't drink my usual ensure) and also due to the cold maybe my body was working harder to keep me warm running more calories? Anyway, I couldn’t stop shaking so I cut the ride short by 10 miles and I couldn’t focus on hitting the watts target. I also was so cold after I bagged my transition run L  I hope it was the usual bad day that I had to get out of the way and I’ll be ready for race day. I’ll try to do one last long ride during the week and I’ll do an extra run.

  • 1h 10m
  • 21.00 miles
  • 18.00 Mi/hr

Steady ride (trainer)
708 kJ, 48 TSS, 1.01 VI, 175NP, 174 watts, 93 rpm

  • 35m 30s
  • 5.20 miles
  • 06m 50s /Mi

Transition run @ easy pace Z1
6:49 pace

rainy day, hence I was forced to do my steady ride on the trainer and only managed 1:10 hrs (20 min short) cuz i hate the trainer :)  Then I did a transition run and focused on keeping the effort easy (high Z1) and just go with whatever pace I could avg at that HR zone (146-150 bpm). I ran 6:49 min/mile and it felt nice and easy.

  • 1h 26m 37s
  • 12.66 miles
  • 06m 50s /Mi

Long run at EZ pace or High Z1

  • 30m
  • 2200.00 yards
  • 01m 22s /100 yards

WU: 300EZ
MS: 1500 @ HIM pace (1:18 min/100yds)
CD: 400EZ
actual pace 1:16.5

I couldn’t get a 3K swim due to work so I decided to do a 1.5K @ HIM pace which I am shooting it to be 1:18 min per 100 yds. I swam at a moderate effort and I push through the entire set. Towards the end I felt a bit tired but I think it is because I did hard intervals yesterday and a FT session for the bike. Anyway, I had a fantastic time and a PR to boot for a 1.5K and I wasn’t going all out! I avg 1:16ish per 100 or a total time of 19:12 min for the 1.5K. I REALLY REALLT hope this is on target for my swim goal of 27:30-28min at Clearwater. I know it is OWS but it will also be wetsuit legal…

tough run. my legs felt really heavy at mile 9 and when I decided to pick up the pace to run 6 min/mile (HIM pace) it was obviuos my legs were toasted from yesterday's FTP session on the bike, hence I slowed down just to be able to finish with a bit of a struggle at easy pace. It is been a steady 3 week build up with more than a few quality sessions so far and I can tell my legs are feeling it. I just need to survive one more week and then 6 days of taper! :)


  • 1h 15m
  • 22.50 miles
  • 18.00 Mi/hr

Trainer FTP session:
5 x 9 min @ 272 watts with 4 min spin as rest
988 kJ, 100.6 TSS, 1.1 VI, 92 rpm, 221 watts, 243 NP, 18 mph

  • 44m 10s
  • 3000.00 yards
  • 01m 28s /100 yards

WU: 500EZ
TR: 300IM,
MS: 20 x 100 on 1:15 – R:05
CD: 200 EZ
avg 100s 1:15min

tough session. doing 100s sets at hard pace with short rest is always challenging and even though I managed to hit all reps it was tough tough! avg per 100s - 1:15 min :)

I did NOT want to hop on the trainer and ride hard fro 45 min ugh! but I SUAT and did it. sets # one and two were very challenging, I felt my legs tired and drained. I was about to give up the session but I decided to SUAT one more time and give another set a try. If I didn't have the power to hit the sessions's goal wattage for the interval then I would stop and try again in a few days, but soon enough my legs came around, felt much better and I was able to complete the session strong. Now i am tired! :)

JorgeM's Training Log

 October 2007 
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