IMTX round 2

Sunday - September 7

Bike
  • 5h 23m
  • 112.00 miles
  • 20.80 Mi/hr

long ride today. started with 45min on trainer until sun was up and then hit the road to new braunfels and back. goal was to push nice pace in big ring all day to get some race simulation for long ride. ended on completing 99mile ride on tri bike in 4:38 (21.4mph pace). time doesnt include a few pee/water breaks. nutrition: 820cal poptarts, 240cal harvest powerbar, 300cal inifinit, 140cal sprite, 150cal gel and lots of water/5 salt tabs. total cals 1650. few times after stops legs felt a bit tired but once they were back in the groove they just chugged along. weather was great for a ride!

Run
  • 32m 31s
  • 4.57 miles
  • 07m 07s /Mi

normal t-run after bike. legs felt great, no issues and still had plenty in the tank when i was done.

Sport
  • Stretching
  • 25m
big workout for me today. treated like a race with dinner lastnight and breaskfast/stretching this morning. was up a 4:30 to get b-fast to digest timely. really happy with today's effort. *** got in a short nap today for dinner at Tx roadhouse (umm... ribs!!!) *** thru 9weeks of base training have totaled 1665 bike miles. should be good for my goal of 1800 after 10week base period. feel the large focus on biking has really helped me to get stronger for longer amounts of time on the bike. have also done pretty good with sleep goal of 56hrs per wk but having really chit the bed when it comes to the strength training goal of 2hrs per week. will start work in a week or 2 at Progressive's large facility in austin. they have an onsite gym so should be able to get those 2hrs a week in at lunch.

  • Health data: Hours slept: 8

Saturday - September 6

Bike
  • 1h 53m
  • 32.00 miles
  • 16.99 Mi/hr

morning ride. ez riding with a nice increase in effor the last 30min. road sw pkwy and thru barton springs for a few decent climbs. great morning for riding.

Swim
  • 1h 20m
  • 5000.00 yards
  • 01m 36s /100 yards

500mix, 500pull breathe 5th stroke, 8x200 3min SI (avg 2:40), 500pull, 8x200 SI 3min (avg 2:50), 300ez
**
longest swim workout to date for me. took a gel midway. arms were sore by last 500.

Sport
  • Stretching
  • 10m
got in a nap before swim today. long ride and t-run planned tomorrow.

  • Health data: Hours slept: 8

Friday - September 5

Swim
  • 40m
  • 2500.00 yards
  • 01m 36s /100 yards

morning swim: 400mix, 300drill, 400pull breathe 5th stroke, 1000 N/S (7:16/6:46 = 14:02), 400pull ez

Run
  • 2h 07m
  • 16.90 miles
  • 07m 31s /Mi

lunchtime long run at TL. did 2x 7mile loops and then a 3mile loop. ate a powerbar right b4 run and 2 gels during w/ lots of water ad a couple salt tabs. held the same pace thru all 3 loops but legs were sore by last loop.

Sport #1
  • Massage
  • 10m
Sport #2
  • Stretching
  • 15m

  • Health data: Hours slept: 8

Thursday - September 4

Bike
  • 53m
  • 14.00 miles
  • 15.85 Mi/hr

hill repeats at lunch today. 15min warm with 2 good hill climbs to get going. main set was 6 climbs (first 3 in large gear pushing low cadence and 2nd 3 at race pace cadence pushing hard). avg HR 135 for first 3 with time of 2:15 and 2nd 3 Hr avg of 141 and 2min climbs. ez riding to cooldown.

Run
  • 29m 38s
  • 4.00 miles
  • 07m 25s /Mi

ez evening run at bowie to loosen up legs for long run tomorrow.

Sport #1
  • Massage
  • 20m
Sport #2
  • Stretching
  • 15m
overslept my run this morning. will try to get it back sometime today.

  • Health data: Hours slept: 8

Wednesday - September 3

Swim
  • 50m
  • 3000.00 yards
  • 01m 40s /100 yards

morning swim: 600mix, 400drill, 6x250 (odds pull, evens 25mod/25ez), 500ez

Bike
  • 1h 10m
  • 22.00 miles
  • 18.86 Mi/hr

lunch ride at the veloway. worked on high cadence to revive the legs from monday's race.

Sport
  • Stretching
  • 10m

  • Health data: Hours slept: 7

Tuesday - September 2

rest day for my tired legs and need time tonight to prep for an interview at work tomorrow. this week also starts the next month of training which will consists of 2 more weeks of base, then a build week followed by one more recovery week before its all build into IMAZ taper.

  • Health data: Hours slept: 8

Monday - September 1

Swim
  • 21m 35s
  • 1640.42 yards
  • 01m 19s /100 yards
Bike
  • 1h 03m 24s
  • 24.85 miles
  • 23.52 Mi/hr
Run
  • 37m 21s
  • 6.20 miles
  • 06m 01s /Mi
Sport #1
  • Massage
  • 15m
Sport #2
  • Stretching
  • 25m
great finish for me today at austin tri. total time was 2:06:29 (13th overall, 11th male). hit 2 of 3 goals. wanted to break 2:10 (check), wanted to run sub 39min split (check), and wanted top10 male to get a trophy and some free chit (missed it by 1 spot). very happy with today's efforts. prev best results for an oly tri was 2:23 at captex in 2006. *** race report done! http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=130777

  • Health data: Hours slept: 6.5

jwithyco's Training Log


 September 2008 
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