The following equipment is nearing replacement:
Run
  • 1h 38m 43s
  • 13.10 miles
  • 07m 32s /Mi

White Rock Half Marathon

PR for me today. The weather was less than optimal; warm and windy. But, honestly, I didn't let the wind affect me (mentally at least). There were times when I felt the physical effects of the wind. But, I just focused on gaining speed where I could. So on the downhills and tailwinds I ran harder than if the weather had been nicer.

I pikced up a pacer on the out and back on Matilda. Fell in behind two guys running slightly faster than I was running. This section was into the wind.

I have to say 'great run' to my lovely wife. She ran a 2:10. Not quite a PR but, given the conditions, a very good run for her.

Bike
  • 2h 12m
  • 33.16 miles
  • 15.07 Mi/hr

Base 2
Long ride

Easy ride. The weather was 'breezy'. Really, it was nice temp but the wind was blowing 20 - 30 mph. Easy ride out to Celina. Tough ride back to Frisco. Rode with Rob, Ken and Tim. Tim offered to pull me back since I'm running WR half tomorrow. Thanks! This was Ken's last ride in Texas. He's headed to PA. What a way to go out...riding in the N Tx 'mountains'...I mean wind. :)

Wow.  I'm watching the NBC coverage of Kona.  Awesome.  I love their coverage.  It'll be on the DVR until next year.  I record all of the tri races then watch them during winter trainer rides.

I hope this insane wind calms down before tomorrow.  The White Rock half will suck if the wind is blowing 35 mph out of the south. 

Regardless, here's my goal: negative split the race and go under 1 hour 40 minutes. 

  • Health data: Sleep: 5 Stress: 3 Soreness: 3 Fatigue: 4 Hours slept: 9 Overall Workout: 3
Bike
  • 55m
  • 15.80 miles
  • 17.24 Mi/hr

Base 2
Jorge plan

10'@z2
5' as 30"z4/30"z2

Main Set
10'@z4 RI3'
5'@z4 RI2'
10'@z3

CD
10'

  • Health data: Hours slept: 7
Run
  • 43m 34s
  • 5.36 miles
  • 08m 08s /Mi

Base 2
Tempo Run

WU 15'. Run 30' at 7:23-7:42. CD 15'.

27 degrees out this morning when I started this run. It was cold, clear and calm. A great run. Felt easy.

  • Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 3 Hours slept: 7 Overall Workout: 4
Run
  • 30m
  • 3.00 miles
  • 10m /Mi

Base 2
Easy Run

Run at easy pace. Add in a few strides.

Ran on the treadmill during lunch at LTF.

Swim
  • 45m
  • 1950.00 meters
  • -----

Base 2
Test

Following a standard warmup, swim 3x300 30"RI. Swim each 300 fast, but at a pace that can be maintained for each 300. The time for the 300s should be within 10" of each other. Average the time for the 300s and convert to a per 100 time. This is T-pace.

WU
300
2x100 20"RI 25lt, 25rt, 50 swim
1x100 kick

Main Set
3x300 30"RI (5:17, 5:25, 5:21)
1x50 easy
1x200 free, breast, back, free

CD
200

Based on this test, my T-pace is 1:47/100m. Got some work to do!

Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Bicycles
    1
    20
    20
    0
    0
  • ABS - Crunches (FB)
    1
    20
    20
    0
    0
  • ABS - Obliques
    1
    20
    20
    0
    0
  • BACK - Bent-Arm Lat Pulldowns
    2
    12
    12
    25
    25
  • 2
    12
    12
    95
    95
  • BACK - Straight Arm Lat Pulldowns
    2
    12
    12
    70
    70
  • 2
    12
    12
    45
    45
  • CHEST - Flat Bench - Machine
    2
    12
    12
    85
    85
  • CORE - Back Bridges
    1
    10
    10
    0
    0
  • CORE - Back Extensions (FB)
    1
    20
    20
    0
    0
  • CORE - Heel Touches
    1
    20
    20
    0
    0
  • CORE - Prone Planks
    1
    1
    1
    0
    0
  • CORE - Russian Twist (FB)
    1
    20
    20
    0
    0
  • CORE - Side Planks
    1
    1
    1
    0
    0
  • CORE - Superman
    1
    1
    1
    0
    0

AA Phase + core and abs

Run
  • 28m 03s
  • 2.88 miles
  • 09m 44s /Mi

Base 2
Easy Run

Run at easy run pace.

Bike
  • 55m
  • 15.60 miles
  • 17.02 Mi/hr

Base 2
Jorge Plan

WU
10' z2
5' as 30"z4/30"z2

Main Set
3x5'@z4 RI1'z2
1x12'@z3

CD
10'z2

I almost blew off the Jorge intervals tonight and just rode easy. White Rock is this weekend and I figured I needed to rest up. But, once on the bike trainer, riding easy seemed too boring. Thus the intervals.

Sport
  • Stretching
  • 20m

Stretching and TP

  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
Swim
  • 1h 00m
  • 2100.00 meters
  • -----

Base 2
Drills

Main Set
300 easy
4x100 20"RI 25lt, 25rt, 50 swim
4x50 20"RI kick
4x100 20"RI 50 skate, 50 swim
2x50 20"RI kick
2x200 20"RI build
4x25@30" fast

CD
200

Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Bicycles
    1
    20
    20
    0
    0
  • ABS - Crunches (FB)
    1
    20
    20
    0
    0
  • ABS - Obliques
    1
    20
    20
    0
    0
  • BACK - Bent-Arm Lat Pulldowns
    2
    15
    15
    25
    25
  • 2
    15
    15
    70
    70
  • 2
    15
    15
    95
    95
  • 2
    15
    15
    40
    45
  • CHEST - Flat Bench - Machine
    2
    15
    15
    85
    85
  • CORE - Back Bridges
    1
    0
    0
    0
    0
  • CORE - Back Extensions (FB)
    1
    20
    20
    0
    0
  • CORE - Prone Planks
    1
    1
    1
    0
    0
  • CORE - Russian Twist (FB)
    1
    20
    20
    0
    0
  • CORE - Side Planks
    1
    1
    1
    0
    0
  • CORE - Superman
    1
    1
    1
    0
    0

AA Phase + Core & Abs

Skipped leg workouts because my legs are sore from running this past weekend. My calfs are especially sore. Not sure why. Never had that happen before.

zia_cyclist's Training Log


 December 2008 
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