Swim
  • 52m
  • 3200.00 yards
  • 01m 38s /100 yards

evening swim: 600ez, 300drill, 500pull breathe 5th stroke, 6x25fast, 50ez M/S: 1500 desc 500s (7:25/7:10/6:55 = 21:30), 100ez

Sport
  • Stretching
  • 10m
dropping off bike today for maintenance. really need to hit the pool today!!! *** work is stressing me out and thats not normal :( *** glad i took my bike in today. let them know my chain has recently been bouncing some which turned out to be a chain on its last few miles. thats what you get when you dont replace it for well over 10k miles. damn i am cheap!!! BIB# 465

  • Health data: Hours slept: 7
Bike
  • 1h 30m
  • 30.00 miles
  • 20.00 Mi/hr

evening ride on trainer: 20min ez spin, 30min Z1, 40min Z2
***
HR for Z2

Run
  • 38m 10s
  • 5.00 miles
  • 07m 38s /Mi

t-run off the bike. ran first 20min at race pace and ez for the rest
***
HR for race pace

Sport #1
  • Chiropractic
  • 45m
Sport #2
  • Stretching
  • 25m
went to advanced rehab at lunch today for some treatment on the back, hammy and glute. *** tonight was race brick #3. wasnt looking forward to it b/c it came after a long day of work and i was tired. however, i got er done!!!!!!!!!!!

  • Health data: Hours slept: 8
Run
  • 39m
  • 5.50 miles
  • 07m 05s /Mi

lunch run: 20min warm, 15min fartlek (90sec fast/90sec ez), 5min cool

Sport #1
  • Massage
  • 05m
Sport #2
  • Stretching
  • 10m
went the the dr this morning and appears i am in early stages of swimmers ear. hopefully some drops and covering my ear for a week will cure the thing. was also advised to hold on the flu shot until after the race. sounds good to me.

  • Health data: Hours slept: 7.5
Bike
  • 1h 05m
  • 19.00 miles
  • 17.54 Mi/hr

evening trainer ride: 20min warm w/ PUs and 1 legs, 10x 2min fast/1min ez in big ring, cooldown w/ 1 legs and spinouts

Sport #1
  • Massage
  • 10m
Sport #2
  • Stretching
  • 20m
Sport #3
  • Yoga
  • 45m
headed back to the dr tomorrow. have an ear ache and did the infection test by pouring some peroxide in my ear and unfortunately it bubbled up. i hope its not a big issue. also debating getting a flu shot wed. its free at work and with all the coughing and sneezing around me right now i am nervous as hell.

  • Health data: Hours slept: 7.5
Swim
  • 1h 07m
  • 4200.00 yards
  • 01m 36s /100 yards

afternoon swim: 600mix, 500pull breathe 5th stroke, 300drill M/S: 8x200 3min SI hold 2:44, 8x100 1:30 SI hold 1:19, 300pull ez

Sport #1
  • Massage
  • 15m
Sport #2
  • Stretching
  • 15m
slept in this morning and then took the family to wurstfest in new braunfels. i passed on the beer but not the food. amber and i shared a funnel cake, fried pickles, and braut w/ saurkraut which means i ate 2/3s of everything. my stomach wasnt use t the fried stuff so its been aching ever since. caught a short nap when we got home and then went swimming. wanted to bail on the swim after the warmup but glad i stuck it out. looked at my volume for my first week of taper and my swimming and biking actually increased from the prior week. doesnt sound like a taper to me. the next 2 weeks will be alot less so i can rest.

  • Health data: Hours slept: 9
Swim
  • 42m
  • 3062.12 yards
  • 01m 22s /100 yards

OWS at barton. 500ez to warmup and then 2300 straight mixing in some 400m efforts
***
super cold out so water felt warm. stroke and breathing solid

Bike
  • 2h 53m
  • 61.00 miles
  • 21.16 Mi/hr

road out to san marcos. goal was to cruise the first hr as warmup and then push a race pace based on HR (125-130) for last 2hrs. HR listed is for last 2hrs.
***
a little cooler and not as windy as wed. also felt more hydrated and energized this round. right glute tender but not too bad (appears i have an overuse injury to the periformis - sp?)

Run
  • 1h 11m 25s
  • 10.50 miles
  • 06m 48s /Mi

t-run off the bike. ran the first 8miles a race pace based on HR (135-140) and avg 6:40pace. cruised home for last 2.5 a little easier. avg HR listed is for first 8miles.
***
legs really felt great today, however lt hammy tighten up a bit near mile 7 but after a few tow touches it was all good.

Sport #1
  • Massage
  • 20m
Sport #2
  • Stretching
  • 25m
race brick #2 in the books and for me it was a strong one - its beer time 2night! *** i think my run plan for AZ will be to go out and try to hit the first loop at a 6:45ish pace and then hold on from there. i have looked at alot of the top finishers in AZ the past few years and all the runners tend to hit a fast first lap and then slowly fade. i think a strong first lap will give me the mental boost i need to push thru some pain in the latter 2 laps.

  • Health data: Hours slept: 7.5
Strength
  • 35m

core and upper body strength work

Sport #1
  • Chiropractic
  • 45m
Sport #2
  • Massage
  • 15m
Sport #3
  • Stretching
  • 20m
got my follow up blood test results and the kidneys are good to go!!!! *** had a visit to advanced rehab today at lunch for some ART txt. got the lower back, hammy and glute worked on. i feel sore now but hope it helps for this weekend. hate that the overuse injuries are finallu catching up to me.

  • Health data: Hours slept: 7.5

jwithyco's Training Log


 November 2008 
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