IMTX round 2

Monday - April 27

Bike #1
  • 50m
  • 15.00 miles
  • 18.00 Mi/hr

recov ride on trainer: 20min warm, 14x 1min fast w/ 30sec RI, cool

Bike #2
  • 1h 00m
  • 20.00 miles
  • 20.00 Mi/hr

evening trainer ride (ME): 25min warm, 5x3min Z3-Z4 efforts w/ 1min RI, 15min cool

Strength
  • 40m

upperbody/leg weights, lunges and core workout at lunch

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

  • Health data: Hours slept: 7.5

Sunday - April 26

Swim
  • 32m
  • 2187.23 yards
  • 01m 28s /100 yards

OWS at barton springs. 400m warm and then 1600m straight.

Run
  • 1h 55m
  • 15.00 miles
  • 07m 40s /Mi

long run after swim. ran 1st 5miles with friend keith around 8:15pace and then picked it up from there. tried to push last 3miles but could only hold a 7min pace b/c legs were dead.

  • Health data: Hours slept: 8

Saturday - April 25

Bike
  • 2h 55m
  • 51.00 miles
  • 17.49 Mi/hr

long ride thru bee caves a few times: 45min warmup, 2x40min HIM pace thru the hills w/ 15min RI, 35min cool
***
humid, windy, and rainy morning made it tough but it was good for the confidence

short nap after lunch and then we took in the weinerdog races in buda. now those are some real athletes!

  • Health data: Hours slept: 8

Friday - April 24

Swim
  • 52m
  • 3250.00 yards
  • 01m 36s /100 yards

morning swim: 500mix, 2x200sidekicks w fins, 100ez M/S: 10x200 3min SI (avg 2:45-2:48) used pull buoy on every 3rd 200, 250ez w/ fins

Run
  • 48m
  • 6.00 miles
  • 08m /Mi

lunch run: aerobic pace with 6x hill repeats mixed in.

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

  • Health data: Hours slept: 6

Thursday - April 23

Run
  • 33m 45s
  • 5.00 miles
  • 06m 45s /Mi

tempo run on the treadmill: 5min warm, 25min at 6:30pace with incline increasing from 1% to 2% during run, 4min cool

Bike
  • 1h 15m
  • 25.00 miles
  • 20.00 Mi/hr

evening trainer ride (LT): 20min warm, 2x20min w 15min build to Z3/5min build to Z4 (HR 130/131), 10min cool

  • Health data: Hours slept: 8

Wednesday - April 22

Strength
  • 25m

upper body/legs/core workout after work

  • Health data: Hours slept: 8

Tuesday - April 21

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

jwithyco's Training Log


 April 2009 
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