IMTX round 2

Wednesday - October 1

Bike
  • 1h 15m
  • 25.00 miles
  • 20.00 Mi/hr

morning ride on trainer: 15min warm w/ 1 legs, 2x20min Z2/Z3 w/ 10min RI, 10min coll w/ spinouts
***
this one hurt b/c my legs were really sore

Strength
  • 30m

upper body and leg weights

Sport
  • Chiropractic
  • 30m
went to advanced rehab today and learned to root of my back pain is an irritated hammy that is really tender right below the buttcheek. hope to get that right quick! *** it was hog heaven tonight at Z tejas with work. put down a couple beers with some apps, and then plowed thru red snapper and assisted a few co workers with their pork tenderloin and scallops. ate all the desserts (fudge pie, apple cobbler, peanut butter chocalate squares, ice cream and raspberry cheesecake. i am a little full at the moment :)

  • Health data: Hours slept: 7

Tuesday - September 30

Swim
  • 52m
  • 3100.00 yards
  • 01m 41s /100 yards

morning swim: 600mix, 200fast 25s, 200drill, 1600pull (desc 500/500/600 - 7:40/7:34/9:06 - 24:22), 500ez

Run
  • 43m 27s
  • 6.20 miles
  • 07m 01s /Mi

tempo run at lunch. 1st 20min warmup at 7:25 pace, next 20min tempo at 6:35 pace, remainder cooldown
**
solid run in the heat. mapped a 10k at work along a stretch of road with no traffic and no relief from the sun. it was like IMAZ all over again. i like this run route!!!!

  • Health data: Hours slept: 6.5

Monday - September 29

Sport #1
  • Stretching
  • 10m
Sport #2
  • Yoga
  • 45m

  • Health data: Hours slept: 8

Sunday - September 28

Bike
  • 6h 22m
  • 126.00 miles
  • 19.79 Mi/hr

long ride - 1st 65min on the trainer until sun up/warmed up and then hit s mopac for 12mile loop and then out to new braunfels and back. last 45miles back to austin was in a headwind (i had no tailwind until a few miles out from new braunfels). cal count: 900cal infinit, 420cal poptart, 140cal coke, 420cal fig bars = 1880.
***
legs were really spent from yesterday so this ride was a real battle (also had the lower back issues on the left side which made staying aero tough for the last 50miles).

Run
  • 28m 55s
  • 4.07 miles
  • 07m 06s /Mi

t-run offf the bike. legs felt good but think i was too light on the water and cals b/c around mile 3 i felt the bonk coming on. once i was home and started to chow it was all good.

Sport #1
  • Massage
  • 15m
Sport #2
  • Stretching
  • 25m
got in a short nap after ride. will need to see dr z this week to adjust my back/neck/hips

  • Health data: Hours slept: 7

Saturday - September 27

Bike
  • 1h 55m
  • 30.00 miles
  • 15.65 Mi/hr

morning ride with hill repeats on sw pkwy. 25min warm, 5x3min big ring/low cadence hills w/ 3min RI, 5min ez, 5x3min (actually 2:40) big ring/race pace hills w/ 3min RI, cool
***
legs we shaking after pace pace efforts

Run
  • 52m 15s
  • 8.00 miles
  • 06m 32s /Mi

fartlek run after bike. 2.5mile mod pace to AT, 3miles at AT (5x2min pickups w/ 2min RI - 18:25/6:08 pace for 3miles), 2.5miles ez back home

Swim
  • 1h 08m
  • 4300.00 yards
  • 01m 35s /100 yards

evening swim: 600mix, 300(fast 25s), 200drill, M/S: 15x200 SI 3min w pull bouy on evens (avg 2:45), 200ez
**
2:45pace for 200s very comfortable but slowed to 2:50 on last 4 200s due to foot and thigh cramps (could barely push off the wall). i have notice i have leg trouble swimming in the evening after a hard bike or run.

Sport #1
  • Massage
  • 15m
Sport #2
  • Stretching
  • 25m
got in a nice nap today. big ride tomorrow - the distance will be a first for me!

  • Health data: Hours slept: 9

Friday - September 26

Swim
  • 45m
  • 2800.00 yards
  • 01m 37s /100 yards

morning swim: 450mix, 350 (fast 25s), 200drill, 1600 (800fast, 200ez, 300fast, 200ez.100fast - 22:33/1:25 pace), 200pull ez

Strength
  • 25m

core workout

Sport
  • Stretching
  • 10m

  • Health data: Hours slept: 7

Thursday - September 25

Swim
  • 21m 05s
  • 1500.00 yards
  • 01m 25s /100 yards

ez straight swim this morning to loosen strained muscles in upper back.
***
swim helped and hit hot tub afterwards. will swim again tonight if feel better.

Bike
  • 16m
  • 5.00 miles
  • 18.75 Mi/hr

ez ride on spin bike at lunch

Run #1
  • 07m 30s
  • 1.00 miles
  • 07m 30s /Mi

quick run on treadmill after bike

Run #2
  • 27m 55s
  • 4.07 miles
  • 06m 52s /Mi

evening run to get the training back on track!!!

  • Health data: Hours slept: 7

jwithyco's Training Log


 October 2008 
SunMonTueWedThuFriSat
    1 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 
 

Volume

Time
Distance

Upcoming races

  • TriRock Austin - Olympic Course (Triathlon)
    9/1/2014 Austin, Texas
  • Ironman Maryland (Triathlon)
    9/20/2014 Cambridge, Maryland
  • Kerrville Triathlon - Sprint Course (Triathlon)
    9/27/2014 Kerrville, Texas

Totals

  • August's totals
  • July's totals
  • 2014 totals
  • 2013 totals