IMTX round 2

Tuesday - September 23

Bike
  • 30m
  • 10.00 miles
  • 20.00 Mi/hr

ride on spin bike at lunch

Swim
  • 39m
  • 2300.00 yards
  • 01m 42s /100 yards

morning swim: 500mix, 100kick, 500pull breathe 5th stroke, 100kick, 5x200 N/S (avg 2:50), 100pull ez

Strength
  • 15m

upper weights at lunch

Sport
  • Stretching
  • 05m

  • Health data: Hours slept: 6.5

Monday - September 22

Sport #1
  • Massage
  • 15m
Sport #2
  • Stretching
  • 15m
rest day. started work in new austin office. new location has a gym and they offer spin and yoga classes at lunch. will have to take advantage of that!

  • Health data: Hours slept: 7.5

Sunday - September 21

Bike
  • 2h 49m
  • 57.80 miles
  • 20.52 Mi/hr

morning ride to san marcos on tri bike. goal was to ride out the at Z2 pace and then finish last hour at high end of Z2 with some Z3 efforts. rode 1:39/33miles at 20mph pace and last 1:10/25miles at 21.5mph pace. took in 600cals of infinit (27oz) and 280cals fig bars. took another 40oz of water w/ salt tabs.
***
back was a little tender near the end but otherwise felt pretty good (could feel the interval efforts from yesterday in my legs on the way back home)

Run
  • 1h 41m 53s
  • 14.00 miles
  • 07m 17s /Mi

long brick run off bike. goal was to run a 7:45pace but everytime i checked my watch i was going closer to low 7s. tried to slow but i can only slow the legs so much. took in a 150cal e-gel and 100cal carbboom gel along with 38oz of water and more salt.
**
hot out on the run. could have used colder water and so sponges for the head and neck. legs felt really good and had plenty in the tank to keep running.

Sport #1
  • Massage
  • 15m
Sport #2
  • Stretching
  • 20m
big workout for me today and happy with result. one week of build down, will take an ez week this upcoming week and then go 5-6weeks straight of more build before taper.

  • Health data: Hours slept: 8

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

jwithyco's Training Log


 September 2008 
SunMonTueWedThuFriSat
  1 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    
 

Volume

Time
Distance

Upcoming races

Totals

  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals