IMTX round 2

Tuesday - September 30

Swim
  • 52m
  • 3100.00 yards
  • 01m 41s /100 yards

morning swim: 600mix, 200fast 25s, 200drill, 1600pull (desc 500/500/600 - 7:40/7:34/9:06 - 24:22), 500ez

Run
  • 43m 27s
  • 6.20 miles
  • 07m 01s /Mi

tempo run at lunch. 1st 20min warmup at 7:25 pace, next 20min tempo at 6:35 pace, remainder cooldown
**
solid run in the heat. mapped a 10k at work along a stretch of road with no traffic and no relief from the sun. it was like IMAZ all over again. i like this run route!!!!

  • Health data: Hours slept: 6.5

Monday - September 29

Sport #1
  • Stretching
  • 10m
Sport #2
  • Yoga
  • 45m

  • Health data: Hours slept: 8

Sunday - September 28

Bike
  • 6h 22m
  • 126.00 miles
  • 19.79 Mi/hr

long ride - 1st 65min on the trainer until sun up/warmed up and then hit s mopac for 12mile loop and then out to new braunfels and back. last 45miles back to austin was in a headwind (i had no tailwind until a few miles out from new braunfels). cal count: 900cal infinit, 420cal poptart, 140cal coke, 420cal fig bars = 1880.
***
legs were really spent from yesterday so this ride was a real battle (also had the lower back issues on the left side which made staying aero tough for the last 50miles).

Run
  • 28m 55s
  • 4.07 miles
  • 07m 06s /Mi

t-run offf the bike. legs felt good but think i was too light on the water and cals b/c around mile 3 i felt the bonk coming on. once i was home and started to chow it was all good.

Sport #1
  • Massage
  • 15m
Sport #2
  • Stretching
  • 25m
got in a short nap after ride. will need to see dr z this week to adjust my back/neck/hips

  • Health data: Hours slept: 7

Saturday - September 27

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

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

jwithyco's Training Log


 September 2008 
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