IMTX round 2

Thursday - October 9

Bike
  • 1h 00m
  • 16.00 miles
  • 16.00 Mi/hr

morning ride on trainer: 20min warm w/ 1 legs, 7x3min hill repeats w/ 2min RI (1st 4 HRs at low cadence/big gear, last 3 race pace/medium gear n big ring), cooldown w/ spinouts

Swim
  • 47m
  • 3000.00 yards
  • 01m 34s /100 yards

evening swim: 700mix, 200drill, 100ez, 1500pull (desc 500 - 7:25/7:18/7:17 = 22min), 500ez

Sport
  • Stretching
  • 05m

  • Health data: Hours slept: 7

Wednesday - October 8

Swim
  • 21m 18s
  • 1500.00 yards
  • 01m 25s /100 yards

ez straight swim at comfortable pace

Run
  • 30m 35s
  • 4.00 miles
  • 07m 39s /Mi

short fartlek run after swim. ez run to AT and then 5x 1min fast w/ 1min RI, ez back to pool

Sport
  • Yoga
  • 30m
slept in this morning vs an ez swim. may make up the swim tonight or just wait until tomorrow. *** had my body fat measured today at work and it came out to 7.6% which sounds good to me going into IMAZ. should drop it some by race time b/c race weight will be around 148ish.

  • Health data: Hours slept: 7

Tuesday - October 7

Swim
  • 1h 05m
  • 4000.00 yards
  • 01m 38s /100 yards

morning swim: 600mix, 100kick, 400pull breathe 5th stroke, 100kick, 100ez M/S: 5x500 desc w/ 35sec RI (7:08/6:59/6:56/6:49/6:47), 200ez

Bike
  • 1h 30m
  • 30.00 miles
  • 20.00 Mi/hr

evening trainer ride: 20min warm w/ 1 legs M/S: 2X 30min (2x 10min Z2/5min Z3) w/ 5min RI, 5min cool
***
this was a tough one. avg HR for 30min efforts (124/125)

Run
  • 16m 51s
  • 2.26 miles
  • 07m 28s /Mi

ez t-run after trainer ride.

Strength
  • 40m

upper body/legs weights and core at lunch

Sport
  • Stretching
  • 10m

  • Health data: Hours slept: 7

Monday - October 6

Sport #1
  • Massage
  • 05m

yoga at lunch today

Sport #2
  • Stretching
  • 10m

yoga at lunch today

Sport #3
  • Yoga
  • 45m

yoga at lunch today

took a rest day before i ramp back up this week.

  • Health data: Hours slept: 7

Sunday - October 5

Run
  • 2h 16m 22s
  • 18.80 miles
  • 07m 15s /Mi

lomg run at town lake. did 2x 7mile loops and then a 5mile loop. 1st loop at 7:30 pace (HR 131), 2nd 7:15 pace (HR 133), and 3rd 6:56 pace (HR 134)
***
great run for me. legs tired to start from yesterday's ride but after 3-4miles it was business as usual. did a great job keeping HR at conversational pace thru out and last 2miles really cranked up pace to mid 6s (HR 143ish). i remember training for IMAZ eraly last yr and i had a hard time keeping HR in the 130s at an 8:30 pace. i even remember my first HIM 4yrs ago when my run goal was to run 8min miles and keep by HR at 150. oh how the times have changed. has for nutition i drank 28oz of infinit run formula (250cals) and 10oz of water. the run formula worked great.

Sport #1
  • Massage
  • 25m
Sport #2
  • Stretching
  • 20m
mini nap today

  • Health data: Hours slept: 7.5

Saturday - October 4

Bike
  • 3h 38m
  • 74.00 miles
  • 20.37 Mi/hr

morning ride w/ 1st 90min on trainer and then up to s mopac for 5x 8mile loops. road laps 1 and 3 at IM pace and laps 2,4-5 at HIM pace. HR was in high 110s for IM pace and high 120s for HIM. really windy this morning.
***
goal this week was to cut bak bike miles which feels good after going light all week and today

Run
  • 18m 50s
  • 2.75 miles
  • 06m 51s /Mi

t-run off bike. legs felt great. HR held steady in low 130s and pace felt ez.
***
long run planned for tomorrow. will use HR monitor again and try to stay around 130.

Swim
  • 57m
  • 3600.00 yards
  • 01m 35s /100 yards

evening swim: 600mix, 200drill, 800pull breathe 5th stroke, 12x150 SI 2:15 holding 2:00 consistently, 200cool

Sport #1
  • Massage
  • 10m
Sport #2
  • Stretching
  • 20m
got in 1hr nap today

  • Health data: Hours slept: 8

Friday - October 3

Run
  • 43m 43s
  • 6.20 miles
  • 07m 03s /Mi

office 10K tempo run at lunch. 20min warmup, 20min tempo, remainder cooldown
***
another scorcher with the temps and i had someone IMAZ flashbacks running on the lifeless road.

Sport #1
  • Massage
  • 10m
Sport #2
  • Stretching
  • 20m

  • Health data: Hours slept: 7.5

jwithyco's Training Log


 October 2008 
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Volume

Time
Distance

Upcoming races

  • Kerrville Triathlon - Sprint Course (Triathlon)
    9/27/2014 Kerrville, Texas
  • Kerrville Triathlon - Half Iron Course (Triathlon)
    9/28/2014 Kerrville, Texas

Totals

  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals