travel day - 16hrs to get from point A to point B in a car - its suckd!!!!!!

  • Health data: Hours slept: 4
Swim
  • 37m
  • 2200.00 yards
  • 01m 41s /100 yards

morning swim: 600mix, 400pull breather 5th stroke, M/S: 2x200, 4x100, 8x25 at a fast pace w/ about 20sec RI, 200ez

Bike
  • 38m
  • 11.00 miles
  • 17.37 Mi/hr

spin at lunch w/ 4x 90sec PUs

Sport
  • Stretching
  • 10m

  • Health data: Hours slept: 6.5
Run
  • 34m 28s
  • 5.00 miles
  • 06m 53s /Mi

evening run at bowie. 10min ez then 4x400 6min pace with 400ez in between, ez cooldown

Strength
  • 20m

core work and pushups at lunch

Sport #1
  • Massage
  • 10m
Sport #2
  • Stretching
  • 25m
its officially race week and i hit the road for AZ tomorrow night at midnight. lots to do between now and then. the biggest thing i am trying to be conscious of is my calorie intake. with the taper i feel like a fatty so i need to watch how much i eat!!!

  • Health data: Hours slept: 6.5
Swim
  • 50m
  • 3636.26 yards
  • 01m 22s /100 yards

OWS at barton springs. warmup with 2x 475m laps and then 2375m straight (odd laps race pace, evens ez)
***
feel really comfortable in wetsuit once i warmup and then stretch the shoulders. once again stroke and breathing were solid. it was also a cold mutha this morning for an OWS (40degrees)

Bike
  • 50m
  • 13.00 miles
  • 15.60 Mi/hr

ez spin at veloway

Sport #1
  • Massage
  • 1h 20m
Sport #2
  • Stretching
  • 20m
after swim this morning got a nice soothing massage to flush out the body from my hookup ($35 for 80min - hard to beat that!!!!) *** short nap today

  • Health data: Hours slept: 8.5
Bike
  • 1h 32m
  • 28.00 miles
  • 18.26 Mi/hr

ez ride with some race pace near the end. rode with race gear and disc wheel and got a flat in the 1st 2 min. today was rough conditions for me. 50degree thru out workout and winds avg 20mph with 30mph gusts. that shit sucks with a disc, but thats usually the norm in AZ so i figured i might as well get use to it.

Run
  • 29m 20s
  • 4.07 miles
  • 07m 13s /Mi

t-run off the bike. feet felt like rocks until they warmed up. still not sure about new shoes. hammy was tender as well. race at an even pace thru out.

Sport #1
  • Massage
  • 15m
Sport #2
  • Stretching
  • 20m
i am feeling the effects of the taper and some limited workouts due to my hammy and swimmers ear. i feel like a fat pile of chit and all i want to do is eat. the worst is the halloween candy and bottle of wild turkey 101 taunting me. i promised i wouldnt touch them until after the race. its been 2 weeks and the itch is unbearable!!!!!!!!!!! *** race brick #4 done. wasnt my best effort but i am to the point i just want race day to be here. i have basically trained for this race since january so its safe to say in and mentally done with training!!!!!!! *** got in an hr nap today!

  • Health data: Hours slept: 8.5
Run
  • 20m
  • 2.50 miles
  • 08m /Mi

ex run on treadmill at work. have some new filas that are a lighter model of my trainers. trying to determine if i want to go with them it stick with what works at az.

Sport #1
  • Massage
  • 05m
Sport #2
  • Stretching
  • 15m

  • Health data: Hours slept: 7
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

jwithyco's Training Log


 November 2008 
SunMonTueWedThuFriSat
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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      
 
Time
Distance
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