IMTX round 2

Saturday - September 20

Bike
  • 2h 35m
  • 48.00 miles
  • 18.58 Mi/hr

morning ride on road bike: 1hr ez, 5x10min Z3/Z4 steady w/ 5min RI, 15min cool
***
rode the 8mile s mopac TT loop. the 10min intervals really wiped me out but thats a good thing.

Swim
  • 50m
  • 3200.00 yards
  • 01m 34s /100 yards

afternoon swim: 600mix, 300drill M/S: 1500pull desc every 500 (7:18/7:14/7:14 = 21:46), 200ez, 5x100 SI 1:30 (avg 1:18), 100cool
**
still working on descending those long intervals with the pull buoy. seems like i have just one speed.

Sport #1
  • Massage
  • 20m
Sport #2
  • Stretching
  • 20m
got in a nap today on my daughter's floor. we intro'd her to the big girl bed and dad had to be there for support.

  • Health data: Hours slept: 8.5

Friday - September 19

Run
  • 1h 06m 22s
  • 9.50 miles
  • 06m 59s /Mi

morning tempo run: 2.5mile warm, 4.5mile tempo (1.5mile 6:40pace, 1.5mile 6:10pace, 1.5mile 5:53pace), 2.5mile cool
***
cool morning makes for good running. no issues w/ run!

Swim
  • 33m 30s
  • 2300.00 yards
  • 01m 28s /100 yards

afternoon recovery swim: 300mix, 2k N/S (14:20/13:37 = 27:57)
**
goal was to do the 1st 1k ez and then neg split the swim to get under 28min.

  • Health data: Hours slept: 6.5

Thursday - September 18

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

Wednesday - September 17

Sport
  • Stretching
  • 10m
skipped swim and slept in today. took a rest day.

  • Health data: Hours slept: 8

Tuesday - September 16

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

Monday - September 15

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

Sunday - September 14

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

jwithyco's Training Log


 September 2008 
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