IMTX round 2

Friday - September 26

Swim
  • 45m
  • 2800.00 yards
  • 01m 37s /100 yards

morning swim: 450mix, 350 (fast 25s), 200drill, 1600 (800fast, 200ez, 300fast, 200ez.100fast - 22:33/1:25 pace), 200pull ez

Strength
  • 25m

core workout

Sport
  • Stretching
  • 10m

  • Health data: Hours slept: 7

Thursday - September 25

Swim
  • 21m 05s
  • 1500.00 yards
  • 01m 25s /100 yards

ez straight swim this morning to loosen strained muscles in upper back.
***
swim helped and hit hot tub afterwards. will swim again tonight if feel better.

Bike
  • 16m
  • 5.00 miles
  • 18.75 Mi/hr

ez ride on spin bike at lunch

Run #1
  • 07m 30s
  • 1.00 miles
  • 07m 30s /Mi

quick run on treadmill after bike

Run #2
  • 27m 55s
  • 4.07 miles
  • 06m 52s /Mi

evening run to get the training back on track!!!

  • Health data: Hours slept: 7

Wednesday - September 24

Run
  • 42m 06s
  • 5.25 miles
  • 08m 01s /Mi

ez morning run to get legs back in the swing of things. legs very stiff this morning.

Bike
  • 55m
  • 17.00 miles
  • 18.55 Mi/hr

evening ride on trainer: 20min warmup w/ pickups and 1 legs, 10x90sec fast in small ring w/ 30sec RI, 15min cool w/ spinouts and 1 legs

Strength
  • 10m

leg weights after yoga

Sport #1
  • Massage
  • 05m
Sport #2
  • Stretching
  • 10m
Sport #3
  • Yoga
  • 30m
back really sore this morning and i have felt really tired and fatigued this week. will start to pickup the workouts going into the weekend and really get back to business this weekend. *** news flash!!!! - yoga is f'n hard and i am not near as flexible as i thought

  • Health data: Hours slept: 7.5

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

jwithyco's Training Log


 September 2008 
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