Bike
  • 15m
  • 4.00 miles
  • 16.00 Mi/hr

ez spin after changing out the rim tape on the zipp 404.

Sport #1
  • Massage
  • 20m
Sport #2
  • Stretching
  • 35m
relaxation day. got a good nights sleep and a nap. picked up amber from the airport and saw the movie role models (very funny). was downtown this morning for the pro athlete press conference. notes from the conference: chris lieto bikes like a beast on a set of chicken legs, kieran doe has dreads like lenny kravatz (not sure what he does with that hair on the swim), and michael lovato is a funny SOB.

  • Health data: Hours slept: 9.5
Swim
  • 25m
  • 1500.00 yards
  • 01m 40s /100 yards

OWS at race site. water temp in low 60s so my feet hurt when i first got in. did some easy swimming with a few race pace efforts. guesstimated the distance.

Bike
  • 51m
  • 15.00 miles
  • 17.65 Mi/hr

road ez in full race setup (put on new tires). great weather out.

Run
  • 21m
  • 3.00 miles
  • 07m /Mi

t-run off the bike. legs felt pretty good.

Sport #1
  • Massage
  • 10m
Sport #2
  • Stretching
  • 15m
got registered today and did some working out. got a good nights sleep last night and then a mini nap today. enjoyed the race feel at registration today. saw several pros out and walked up on andy potts. thats a big dude!

  • Health data: Hours slept: 10.5
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

jwithyco's Training Log


 November 2008 
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Time
Distance
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