• 15m
  • -----
  • -----

Off the boat for a little open-water warmup before tomorrow's race.

Nice easy relaxing day enjoying the birthday (38) out on the lake here in Chattanooga.  Then it was off to packet pickup for the OLY tomorrow.  Met Chris x2 (Cbost & Trigods) and Renee (RRizzo) for dinner.  Now it is time to get ready for the race tomorrow.

Thanks for the notes and phonecalls of birthday wishes.  You guys are great!

Off-day/travel day to Chattanooga for this weekend's race.
  • 27m 08s
  • 1400.00 yards
  • -----

WU: 500 (250 free/250 pull)
SET: 16 x 50 as follows:
4 sets of (25fast/25ez; 25 ez/25fast; 50race pace; 12 stroke sprint with rest of 50 ez)
CD: 100

The CD 100 came in at 1:32. I think I am ready for the OLY this weekend!

Early morning swim, normal bagel for breakfast, then off to work...last day of the week!!!  Then it is home to pack for my trip to Chattanooga tomorrow...race on Saturday!!!

Let's see...Friday Off, Saturday birthday, Sunday race, Monday off......I think this has a chance for a great weekend!  :)

  • Health data: RHR: 56
  • 1h 00m
  • 17.13 miles
  • 17.13 Mi/hr

EZ ride on the CT with 4 x 4min @ race pace.

  • 45m
  • 4.54 miles
  • 09m 55s /Mi

Scheduled workout:

10 min WU
5x2min pickups @ faster than 5K pace this weekend w/ 2 min recovery
15 min CD

I think I went a bit to easy on the EZ portion and "may" have gone too fast on the pickups, but it really didn't feel like I was puting forth that much effort. Tried to maintain sub 9s for the pickups...averaged about 8:30s.

  • 20m


Morning PT and and some interval work during my morning run.....Have the CT ride tonight with more intervals...

  • Health data: RHR: 56
  • 1h 00m
  • 2600.00 yards
  • -----

WU: 10x100 (3x free/pull/kick and 1x drill)
8x50 (25 fast/25 steady)
5x200 maintain avg.
CD: 1x300 pull

Didn't get 100 of the kick as the they were "kicking" my arse!

I notoriously have only used my legs as rudders when I swim...so incorporating the legs is going to take some work...these kick drills were easy, but hurt!

Tough day of meetings and it is brutally hot outside now, so I am going to push my run off till tomorrow and do it during my normal Wednesday PT time, then I will do the prescribed CT ride tomorrow night.

Swim done...now I am devouring a bagel, then off to the showers and then to work.  Have a run scheduled for this afternoon too.



  • Health data: RHR: 52

Coach says I get today off!   Whoo Hoo!!!

Race week baby!!!  Haven't raced since Memphis in May....I am ready to go!!! 


  • 1h 00m
  • 18.31 miles
  • 18.31 Mi/hr

Z2 ride on Computrainer <140 bpms

Avg watts: 152
Avg RPMs: 92

Didn't get to get out for the long ride this morning as I got a call last night from a few friends that were stranded in Memphis with some plane troubles with their jets.  Went out to help them trouble shoot the problems and to get some help with the repairs.  Parts are being delivered today and they are soon to be back on their way out to Fallon, Nv for some training.

Good time last night and today with a couple of my fellow Navy Bro's (one was stationed with me while in Nawlins).  Got their planes fixed then stayed around for their take-off and wing-wave.  Damn I miss working with these F/A-18s.....now tell me again, why I decided to take this desk job here in Memphis????

No worries on the workout, I got the 50 miler in on tuesday so I really didn't miss a long ride this week.  I wll do a CT ride later today/tonight and maybe a bit of weights.

Week in Review:
Time:  9+00
Swim:  2500 yds
Bike:  83 miles
Run:  16.5 miles

Another good week, but still dropped a workout or two, but also changed the workout distances on some workouts in an effort to semi-rest for next week's race.  But that is all going to change starting with next week as I am no longer in control of my schedule.  Please stay tuned.....  ;)

Cavu9's Training Log

 July 2006 
2 3 4 5 6 7 8
9 10 11 12 13 14 15
16 17 18 19 20 21 22
23 24 25 26 27 28 29
30 31     
  • April's totals
  • March's totals
  • 2011 totals
  • 2010 totals