Bike
  • 1h 55m
  • 30.00 miles
  • 15.65 Mi/hr

morning ride with hill repeats on sw pkwy. 25min warm, 5x3min big ring/low cadence hills w/ 3min RI, 5min ez, 5x3min (actually 2:40) big ring/race pace hills w/ 3min RI, cool
***
legs we shaking after pace pace efforts

Run
  • 52m 15s
  • 8.00 miles
  • 06m 32s /Mi

fartlek run after bike. 2.5mile mod pace to AT, 3miles at AT (5x2min pickups w/ 2min RI - 18:25/6:08 pace for 3miles), 2.5miles ez back home

Swim
  • 1h 08m
  • 4300.00 yards
  • 01m 35s /100 yards

evening swim: 600mix, 300(fast 25s), 200drill, M/S: 15x200 SI 3min w pull bouy on evens (avg 2:45), 200ez
**
2:45pace for 200s very comfortable but slowed to 2:50 on last 4 200s due to foot and thigh cramps (could barely push off the wall). i have notice i have leg trouble swimming in the evening after a hard bike or run.

Sport #1
  • Massage
  • 15m
Sport #2
  • Stretching
  • 25m
got in a nice nap today. big ride tomorrow - the distance will be a first for me!

  • Health data: Hours slept: 9
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
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
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
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
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
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

jwithyco's Training Log


 September 2008 
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