Strength
  • 25m

upper body/legs/core workout after work

  • Health data: Hours slept: 8
Swim
  • 10m 30s
  • 765.53 yards
  • 01m 22s /100 yards

ez stroll around quarry lake for an OWS w/o wetsuit. water felt great.

Run
  • 10m
  • 1.30 miles
  • 07m 41s /Mi

2 ez laps around quarry lake

showed up to race the j&a splash and dash but ended up playing kayak lifeguard for the swim due to # of people and a missing lifeguard. had to drag one guy back to shore who got wacked in the head and then followed some strugglers around the lake for another 25min. got my swim and run in after everyone was out of the water. the quarry is a really sweet place for OWS.

  • Health data: Hours slept: 7.5
Run
  • 35m 50s
  • 5.00 miles
  • 07m 10s /Mi

ez run at bowie after some manual labor in the yard

Sport #1
  • Stretching
  • 10m
Sport #2
  • Trigger Point
  • 10m
Sport #3
  • Yoga
  • 45m
i need more yoga in my life!

  • Health data: Hours slept: 7.5
Bike
  • 2h 15m
  • 38.47 miles
  • 17.10 Mi/hr

hill ride thru barton creek to work on strength. route is full of climbs.

  • Health data: Hours slept: 7
Bike
  • 1h 30m
  • 30.00 miles
  • 20.00 Mi/hr

morning trainer ride: 20min warm, 2x20min (HR 134/135) w/ 10min RI, 20min cool
***
20min intervals were 15min build high Z2-Z3, 5min build Z3-Z4

Run
  • 1h 05m 05s
  • 10.00 miles
  • 06m 31s /Mi

afternoon run - steady state. goal was to hit 6:30-6:40pace from start to finish. very humid and sun came out late to make the 2nd half really hot. pace felt good.

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

  • Health data: Hours slept: 8
Swim
  • 33m
  • 2000.00 yards
  • 01m 39s /100 yards

2k mixed ez
***
help loosen arms but still really sore and breast stroke hurt a bit

i have skipped a bike and swim workout n the last few days b/c i strained my biceps doing pullups. WTF? my arms hurt so bad its hard to sleep. i may swim at lunch today to help loosen them up but otherwise i need to HTFU!!!!!

  • Health data: Hours slept: 8.5
Run
  • 42m 12s
  • 5.50 miles
  • 07m 40s /Mi

aerobic run at lunch

Sport #1
  • Stretching
  • 15m
Sport #2
  • Trigger Point
  • 20m

  • Health data: Hours slept: 8

jwithyco's Training Log


 April 2009 
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Time
Distance
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