Run
  • 1h 23m 50s
  • 7.14 miles
  • 11m 44s /Mi

Nice easy (read slow) run today to get my distances back up where they need to be. Went the true LSD route today and took it very easy. Ran with a couple of girls that are training for the Mardi Gras Half as well and they wanted me to pace them. These are the same two I paced last year for Rock-n-Roll Marathon. Both are nursing injuries and enjoy the 9-1 run/walk that I had them train to last year while keeping a sub 12 min/mile pace. That is what we did again today.

Should have taken my HR monitor with me as I would guarantee that I stayed within Zone 2. My ex-coach would be proud!!!

Ironman Florida in...T - 278 days...?? hours....

  • Health data: Overall Workout: 3
Bike
  • 1h 20m
  • 17.80 miles
  • -----

Treadmill @ home (90+ RPMs) while watching 2004 IM.

Ironman Florida in...T - 279 days...?? hours....

  • Health data: Overall Workout: 3

As much as I hate all the yellow that is on my calendar in the previous weeks, I am going to take a scheduled off-day today.

Ironman Florida in...T - 280 days...?? hours....

Run
  • 28m 36s
  • 3.00 miles
  • 09m 32s /Mi

Treadmill at home. I sooo didn't want to run, but pushed through and actually felt pretty damn good throughout the run. Good tunes tonight on the radio.

Ironman Florida in...T - 281 days...?? hours....

  • Health data: Overall Workout: 3
Bike
  • 44m 33s
  • 12.63 miles
  • 17.01 Mi/hr

Wanted to just get out and dust the rust off. Couldn't tell you how long it has been since I have been outside on the bike. Wanted to take it easy and maintain 90+ RPMs for an easy ride.

Holy Headwind, Batman!!!

Don't think I got up to 16 mph on the way out.....but used the wind to my advantage on the way back in.
24.4 mph by not even trying and kept up my 90+ RPMs.

How in the heck do they fight the wind for 112 miles at Kona???

Ironman Florida in...T - 282 days...?? hours....

  • Health data: Overall Workout: 3
Swim
  • 35m
  • 1500.00 yards
  • -----

WU: 1x200
DR: 4x50 Fist/4x50 Stroke
SET: 1x200/1x100
DR: 4x50 Fist/4x50 Stroke
CD: 1x200

First real swim in months (the one last week sucked becuase of being sick). felt strong at first but that quickly changed as my swimming endurance is non-existent. Too much time off. The drills were smooth, but the Set was very unconfortable with ugly strokes. Gathered myself and focused on the second set of drills. Average SPL of 13.

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CHEST - Flat Dumbell Press
    3
    0
    15
    0
    0
  • CHEST - Incline DB
    3
    0
    15
    0
    0
  • 3
    0
    10
    0
    25
  • LEGS - Quad Extensions
    3
    0
    15
    0
    45
  • SHOULDERS - Military BB
    3
    0
    15
    0
    40
  • SHOULDERS - Rear DB raise
    3
    0
    15
    0
    0

Ironman Florida in...T - 283 days...?? hours....

  • Health data: Overall Workout: 4
Run
  • 38m 44s
  • 4.00 miles
  • 09m 41s /Mi

Treadmill @ home at a 1% incline maintaining a 90 cadence.

Well, i finally got home late last night.  Had a few plane problems and well...I am the last one out when that happens.  But I guess there are worse places than Key West to get stuck for an extra day.  With all the plane headaches, it made for very long days over the weekend and as you can see, I got zero workouts in.  Now I am home and off for the next couple of days, so I will be able to get back into the groove.

Ironman Florida in...T - 284 days...?? hours....

  • Health data: Overall Workout: 4

Cavu9's Training Log


 January 2005 
SunMonTueWedThuFriSat
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Time
Distance
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