Swim
  • 59m
  • 3500.00 yards
  • 01m 41s /100 yards

morning swim: 600mix, 200drill, 500pull breathe 5th stroke M/S: 16x100 desc 1sec every 100 starting w/ SI 1:40 ending at 1:25, 300pull ez, 300mix
***
stole this set from a friend's blog. will use this a speed/ME workout and continue to add 100s until i cant make the SI. swam in unheated neighborhood pool this morning and damn it was cold.

Bike
  • 1h 14m
  • 21.00 miles
  • 17.03 Mi/hr

evening trainer ride: 20min warm, 6x4min hill sims w/ 3min RI (1st 4 in hard gear/low cadence, last 2 easier gear/race pace), 15min cool

Strength
  • 25m

upper body free weights

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

  • Health data: Hours slept: 7.5
Sport
  • Stretching
  • 10m
skipped swim and slept in today. took a rest day.

  • Health data: Hours slept: 8
Bike
  • 1h 30m
  • 30.00 miles
  • 20.00 Mi/hr

trainer ride: 30min warm, 2x22min steady bing ring Z3 effort w/ 10min RI, 6min cool

Run
  • 27m 34s
  • 4.04 miles
  • 06m 49s /Mi

t-run off bike felt good

Swim
  • 1h 11m
  • 4500.00 yards
  • 01m 35s /100 yards

morning swim: 600mix, 2x200paddles M/S: 8x400 w 20sec RI (odds pull, evens N/S), 300mix

Sport #1
  • Massage
  • 10m
Sport #2
  • Stretching
  • 15m

  • Health data: Hours slept: 8
Bike
  • 30m
  • 9.00 miles
  • 18.00 Mi/hr

quick ez spin on the trainer to loosen legs and tender hammy

Run
  • 43m 13s
  • 5.86 miles
  • 07m 22s /Mi

ez morning run. legs felt good but left hammy a little tender so took it real light with short stride. first ride in the new shoes. nice!!!! temps were super cool for an enjoyable run!

Sport #1
  • Massage
  • 10m
Sport #2
  • Stretching
  • 15m

  • Health data: Hours slept: 7.5
Bike
  • 4h 50m
  • 77.68 miles
  • 16.07 Mi/hr

long ride today out to johnson city via fitzhugh rd. lots of climbing and lots on wind on the way back. began to push the pace on way back into wind when rob had some GI problems and we eventually had to cut the ride short by 10miles and call it a day. good ride overall. took 1500cals of infinit, cookies, poptarts, fig bars and ice cold coke near the end.

Sport #1
  • Massage
  • 10m
Sport #2
  • Stretching
  • 20m
got in a nap today *** base training is done!!! time to get specific with the training so that i am working towards a solid IMAZ finish!!!!

  • Health data: Hours slept: 7.5
Run
  • 1h 51m 45s
  • 15.10 miles
  • 07m 24s /Mi

long run this morning before the rain. started out with a nice climb and then some small rollers. then did 5x 1.5mile loops at AT before heading home. survived run on 21oz of water a 1 e-gel. really windy this morning. legs felt great but rt knee sore (probably due to using old shoes)
***
found it ironic that as soon as i arrived back at my house from run the fedex pulls up in my driveway with my new shoes. sure could have use those babies 2hrs earlier!!!!!!!!!

Swim
  • 46m
  • 2800.00 yards
  • 01m 38s /100 yards

afternoon swim: 600mix, 300drill M/S: 900pull (desc every 300 - 4:16/4:15/4:15), 150ez, 6x100 SI 1:35 desc (1:19-1:16), 150pull ez, 100ez
***
started the 900pull too quick so not much descending took place. will need to work on that but good strength workout with the pull buoy for long course swimming

Sport #1
  • Massage
  • 15m
Sport #2
  • Stretching
  • 15m
well, no rain today so i guess the water for my lawn will once again come out of my wallet. tomorrow marks the end of my 10 week base training period for IMAZ in nov. had 3 main goals: bike 1800 during the 10wk period, sleep 56hrs a week, and put in 2hrs of strength training per week. On track for bike mileage goal as i am currently at 1743 with a long ride planned tomorrow. did pretty well with sleep goal with an avg of 54ish. stunk it up with the strength goal with probably a 1hr avg if i am lucky. addl goals were to get at least 3 swim and 3 run workouts in a week and not lose any ground in these areas. would say i havent changed much in the swim but the run is currently on fire. this as been a good base training period with a focus on the bike. to celebrate i will finally cut my hair and then hop into a week of build before a recovery week and then 5 or 6 more weeks of build before IMAZ taper. getting really anxious as the race gets closer.

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

morning swim: 400mix, 200drill, 500pull breathe 5th stroke, 12x100 (1-3desc, 4ez x3) w/ 15sec RI, 200pull ez
***
times for 100s (1st 3 1:20/1:20/1:19, 2nd 1:21/1:17/1:15, 3rd 1:17/1:14/1:14). legs really tired this morning. felt like i was dragging dead weight.

Bike
  • 1h 56m
  • 35.00 miles
  • 18.10 Mi/hr

evening ride at veloway, 10 laps at ez pace.

Sport #1
  • Massage
  • 10m
Sport #2
  • Stretching
  • 15m

  • Health data: Hours slept: 7

jwithyco's Training Log


 September 2008 
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