Bike
  • 5h 35m
  • 107.00 miles
  • 19.16 Mi/hr

long ride to new braunfels and then a few loops on s mopac. went really ez 1st 47miles to NB w/ tailwind and avg 20mph with minimal effort except thru san marcos when i went around campus and had a couple decent climbs, then the next 42miles was all headwind which wore out my legs at an 18mph avg and then last 18miles over 21mph around s mopac were the legs felt much better. nutrition was on today: 1350cal infinit, 250cal fig bars, 250cal harvest powerbar for 1850cals. tried to stay on top of water and salt and did a good job.
***
had hoped to ride 120+ miles but it was cold this morning so i waited an extra 1hr to leave.

Run
  • 45m 38s
  • 6.93 miles
  • 06m 35s /Mi

t-run off the bike. legs felt great and they were really moving early. good thing i wore the HR monitor on the run b/c i was running high even though it was cool out and the pace felt good and on this day could have held this pace thru a half mary. took in about 150cal of the super secret infinit run formula :)
***
left hammy was a bit tender up under the butt cheek near the end of run. will need to get some luv from advanced rehab next week.

Sport #1
  • Massage
  • 15m
Sport #2
  • Stretching
  • 15m

  • Health data: Hours slept: 7
Swim
  • 36m
  • 2200.00 yards
  • 01m 38s /100 yards

morning swim for recovery: 800mix, 800pull breathe 5th stroke, 600ez

Sport #1
  • Massage
  • 15m
Sport #2
  • Stretching
  • 15m
ez day followed by a long ride and t-run tomorrow. need to nurse an achy IT band as well. *** halloween candy is already kicking my ass!!!!!!!!

  • Health data: Hours slept: 6.5
Swim
  • 53m
  • 3400.00 yards
  • 01m 34s /100 yards

morning swim: 600mix, 500pull breathe 5th stroke, 100ez M/S: 10x200 SI 3min (avg 2:40), 200pull ez
**
swim felt strong today

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

evening ride on trainer: 20min warm w/ PUs and 1 legs M/S: 2x 20min builds from Z2-Z4 w/ 5min RI (HR 126/128), 10min cool w/ 5x30sec spinouts
***
these f'ers hurt

Strength
  • 40m

upper body/legs/core workout at lunch

Sport #1
  • Massage
  • 05m
Sport #2
  • Stretching
  • 10m

  • Health data: Hours slept: 7
Run
  • 1h 18m 05s
  • 11.00 miles
  • 07m 06s /Mi

morning run: 5.5mile IM pace (7:30ish), 4mile tempo (6:30ish), 1.5mile ez
**
IM training is in full swing. mother nature called around mile5 and w nowhere to go i had to drop a duece in the woods and cleanup up with my wristband. time to pickup some new wristbands. damn i was dedicated to this mornings run!

Bike
  • 45m
  • 14.00 miles
  • 18.67 Mi/hr

evening ride on trainer for recovery. warmup w/ PUs and 1 legs, 10x 1min high cadence/small ring w/ 30sec RI, cool w/ 1 legs and spinouts

Sport #1
  • Massage
  • 10m

yoga is my new favorite workout. it works the body, mind, and spirit. its really helped my focus, breathing, and flexibility.

Sport #2
  • Stretching
  • 15m

yoga is my new favorite workout. it works the body, mind, and spirit. its really helped my focus, breathing, and flexibility.

Sport #3
  • Yoga
  • 45m

yoga is my new favorite workout. it works the body, mind, and spirit. its really helped my focus, breathing, and flexibility.

after a recovery week and oly race its now 2 weeks of solid build followed by 2 weeks of peak efforts and then its race week. its time to make all the key workouts count!!!!

  • Health data: Hours slept: 7.5
Swim
  • 43m
  • 2500.00 yards
  • 01m 43s /100 yards

morning swim - recovery effort: 1000mix, 300 sidekicks w/ fins, 1000ez w/ fins, 200ez
**
did some light stretching in the jucuzzi afterwards. shoulders and neck stiff from yesterday.

Bike
  • 1h 55m
  • 32.00 miles
  • 16.70 Mi/hr

ez ride on road bike w/ friend ben. cruised circle c and finished w/ 3 laps at veloway.
***
popped 2 more tubes today trying to change my flat from last week. switched to an old tire but didnt realize it had a large hole in sidewall. everytime the tube got over 100psi the tube would pop from the dmgd tire pinching it.

Sport #1
  • Massage
  • 20m
Sport #2
  • Stretching
  • 25m
race report for TXTRI done http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=136686 got in a short nap today

  • Health data: Hours slept: 8
Swim
  • 23m 44s
  • 1640.42 yards
  • 01m 27s /100 yards

tough siting. only 2 main buoys so didnt do the best job of swimming a straight line. struggled at the ramp to get out of water.
***
took in a gel before the swim

Bike
  • 1h 13m 34s
  • 26.54 miles
  • 21.65 Mi/hr

hilly course with lots of shitty chip seal. struggled with powe early and dropped my chain once. was caught by 3 folks from the wave behind my around mile 20ish and then just tried to hang on them. got a BS penalty from not dropping back far enough when i was overtaken but not much you can do when the guy who passes you runs out of gas and keeps slowing.
***
took in 2 gels and 20oz of water

Run
  • 36m 16s
  • 5.90 miles
  • 06m 09s /Mi

ran as hard as i could to hold 6min pace. had a nasty, short hill around mile 2 and 5 that put some hurt in the legs. did a good job of hauling as down the hills.
**
took in water on the run

Sport
  • Stretching
  • 15m
not sure of split and exact results but time was around 2:15 (1st in AG and 11th overall). overall may be higher b/c some may have cut the swim short but we shall never know. and T1 sucked for me as usual :( *** got in a 1.5hr nap today

  • Health data: Hours slept: 8
Bike
  • 25m
  • 8.00 miles
  • 19.20 Mi/hr

ride on spin bike with some pickups

Run
  • 07m 07s
  • 1.00 miles
  • 07m 07s /Mi

quick run on treadmill after spin

Sport
  • Stretching
  • 05m

  • Health data: Hours slept: 8

jwithyco's Training Log


 October 2008 
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26 27 28 29 30 31 
 
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