IMTX round 2

Thursday - March 5

Bike
  • 50m
  • 15.00 miles
  • 18.00 Mi/hr

evening trainer ride (TECH): 15min warm, 14x1min high cadence/ez gear w/ 30sec RI, cool

Run
  • 14m 57s
  • 2.26 miles
  • 06m 37s /Mi

t-run after trainer ride

Strength
  • 40m

upper body and leg weights at lunch

Sport #1
  • Massage
  • 05m
Sport #2
  • Stretching
  • 10m
moved long run to tomorrow afternoon so i could catch up on some sleep last night.

  • Health data: Hours slept: 8

Wednesday - March 4

Swim
  • 59m
  • 3500.00 yards
  • 01m 41s /100 yards

morning swim (TECH): 600mix, 2x200sidekicks w/ fins, 4x50chest, 3x100 1arms/CUs, 500pull breathe 5th stroke, 200ez, 10x100 SI 1:30 (hold 1:17), 300mix

Bike
  • 57m
  • 17.00 miles
  • 17.89 Mi/hr

evening trainer ride (STR): 15min warm, 12/8/4min big gear/low cadence w/ 4min RI (avg 122 HR), 10min cool
**
feel like i sandbagged this one

measured the body fat again today and i have gone from 7.61% 3 weeks before IMAZ to 7.29% today while gaining about 4lbs. damn i hope thats accurate b/c that means i am building lean muscle. will measure again in june when i peak for BSLT.

  • Health data: Hours slept: 6.5

Tuesday - March 3

Run
  • 44m 44s
  • 5.25 miles
  • 08m 31s /Mi

lunch run with hill repeats (5x 1min hard effort with ez recovery jog back down hill)

Strength
  • 30m

morning core workout

showed up at the pool this morning without my swim bag. damn i hate when i do that!

  • Health data: Hours slept: 6.5

Monday - March 2

Bike
  • 1h 20m
  • 26.00 miles
  • 19.50 Mi/hr

evening trainer ride (ME): 20min warmup, 45min straight (3X 10min Z2/5min Z3), 15min cool

Strength
  • 1h 10m

morning weights - upper body and legs

Sport #1
  • Massage
  • 10m
Sport #2
  • Stretching
  • 05m

  • Health data: Hours slept: 6.5

Sunday - March 1

Run
  • 1h 02m 19s
  • 8.12 miles
  • 07m 40s /Mi

aerobic run around dam in georgetown. run is an out/back so N/S by close to 2min

Sport #1
  • Massage
  • 20m
Sport #2
  • Stretching
  • 15m
slacked a bit this week on the swim and bike but got in a solid with a running. will focus on some big swimming and biking the next 2 weeks before i go to san diego.

  • Health data: Hours slept: 10

Saturday - February 28

Bike
  • 1h 00m
  • 18.00 miles
  • 18.00 Mi/hr

morning recov ride on trainer: 20min warm, 15x1min ez gear/high cadence w/ 30sec RI, cooldown w/ 1 legs and spinouts

Run
  • 23m 23s
  • 3.00 miles
  • 07m 47s /Mi

ez t-run at bowie after trainer ride

Swim
  • 35m 45s
  • 2500.00 yards
  • 01m 26s /100 yards

2500 straight swim (500ez/500mod/500ez/500hard/500ez) - (500hard = 6:45)
***
straight swim felt good

tried to do OW swim at barton this morning but they are closed for spring training. opt'd for a recovery brick instead.

  • Health data: Hours slept: 8

Friday - February 27

Run
  • 54m 30s
  • 8.00 miles
  • 06m 49s /Mi

steady state run after work at town lake. toasty out so got a good sweat in.

  • Health data: Hours slept: 7

jwithyco's Training Log


 March 2009 
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