Swim
  • 28m
  • 1550.00 yards
  • 01m 49s /100 yards

morning swim: 300ez, 200drill, 4x50 (25fast/25ez), 4x50fast, 4x50 (25fast/25ez), 300mod w/ sighting, 150mix

Bike
  • 35m
  • 12.00 miles
  • 20.57 Mi/hr

afternoon bike on s mopac. steady effort in race setup.

Run
  • 21m
  • 3.20 miles
  • 06m 34s /Mi

t-run. 1st 1.5miles around 6min pace for fast start and then eased into mid 6s.

Sport #1
  • Stretching
  • 15m
Sport #2
  • Trigger Point
  • 10m

  • Health data: Hours slept: 8
skipped a morning run for extra rest. will travel most thie day so not workouts scheduled at lunch or evening. Cleveland aint the place for me so i am so looking forward to getting home.

  • Health data: Hours slept: 8
Swim
  • 32m
  • 2000.00 yards
  • 01m 36s /100 yards

evening swim: 400mix, 300drill, 1k straight (13:49), 300mix ez

Sport #1
  • Jogging
  • 10m
Sport #2
  • Stationary Biking
  • 10m
Sport #3
  • Stretching
  • 10m
Sport #4
  • Trigger Point
  • 05m
jogged to ballys afterwork for a swim and then jogged back to hotel where i rode the stationary bike for 10min.

  • Health data: Hours slept: 8
Run
  • 40m
  • 5.50 miles
  • 07m 16s /Mi

morning run on tready: 15min warm, 4x2min 6:30pace with 4min RI, 5min cool

  • Health data: Hours slept: 6.5
rest day - traveling to cleveland - its cold here!!!

  • Health data: Hours slept: 6.5
Swim
  • 1h 15m
  • 4300.00 yards
  • 01m 44s /100 yards

morning swim (END): 500mix, 2x 200drill/100kick, 100ez, M/S: 8x50 (hold 38-39sec), 4x100 (hold 1:20), 2x200 (hold 2:41), 400 (5:35), 2x200, 4x100, 8x50, 300mix cool
***
used the pull buoy on the 100s and 400.

Bike
  • 1h 35m
  • 32.00 miles
  • 20.21 Mi/hr

evening trainer ride w/ 20min warmup and then 2x 30min SS (HR 125/124) w/ 5min RI and 5min cooldown

Run
  • 14m 45s
  • 2.26 miles
  • 06m 32s /Mi

t-run after trainer ride

Sport #1
  • Massage
  • 10m
Sport #2
  • Stretching
  • 25m
today was a tough one. after my swim i did a few hrs of yard work raking leaves and mowing. then my wife's dad shows up and i spent the next 3hrs building a garden from scratched. that included going to lowes for 20 cinder blocks and then going to pickup a yard of dirt. after that i hauled the blocks and then the dirt for an hr in the wheelbarrel. i was pretty pooped but i needed the brick work before leaving town tomorrow. needless to say today felt like eternity and i am scared to see how the hammys and back with feel tomorrow.

  • Health data: Hours slept: 8.5
Bike
  • 1h 00m
  • 20.00 miles
  • 20.00 Mi/hr

today was th belterra circuit race. 2mile loop with 2 climbs with 45min of racing(8laps). warmed up for 15min and then it was on. this was insane. i think there were at least 40-50people and i finish somewhere in the top 20. almost got dropped early b/c everyone took offlike they were shot out of a cannon. by the middle of the first lap i was literally the last person until i got my ass in gear. each lap i would drop one group and move to the next. worked by myself for at least 6 of the laps. it was so windy that people were cracking left and right. the fnish was an uphill that i was in a pack of 3 with. i went for it and dropped one of the guys but the other rode my wheel until the last few meters and edged me out. we finished in the 2nd chase pack. had i known how to start this thing i would have been closer to the front and worst case finished top10 in the first chase group. was nervous at first due to all the riders bunched on turns but really enjoyed it and realized i can be competitive in the CAT4/5 group. this was a 45min hammerfest!!!!

Run
  • 55m 15s
  • 8.00 miles
  • 06m 55s /Mi

aerobic run to shake out the legs. neg split run by 75secs.

  • Health data: Hours slept: 8

jwithyco's Training Log


 April 2009 
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