no workouts planned, travel to race site

  • Health data: Hours slept: 7
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

jwithyco's Training Log


 April 2009 
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Time
Distance
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