NO WORKOUTS DUE TO SMOKE FROM FIRES IN N. FLORIDA AND GEORGIA
Swim
  • 1h 30m
  • 4101.05 yards
  • -----

50 pulling lane lines (long course)
600 warm up
8x50 25 kick(stream line)25 swim(nice and easy but long and strong) - :10 rest
do the following 4X
2x200 mile pace off the 4min (3:30, 3:35, 3:30, 3:29, 3:29, 3:25, 3:30, 3:34)
1x100 Sprint "drive the arms!!!!" not rest into (1:38, 1:36, 1:34, 1:40)
1x100 easy start new set after 30 to 45 sec rest
12x50 1 free(mile pace) / 1 choice - :15 rest ran out of time!
300 warm down
4300 meters. 3750 meters

Run
  • 56m 02s
  • 6.00 miles
  • 09m 20s /Mi

(worked 7:30 - 6:00 10.5)
ran 6 miles on Pinellas Trail
8:48, 8:54, 9:42, 9:31, 10:29 (got stomach cramps and walked a few times), 8:35 = 56:02 (9:20/mile)
pushed it hard until mile 5 when stomach cramped up pretty nasty.
GI issues when I finally got home. need to learn to push thru these and keep running faster.
how sad. i was pushing as hard as i could and still only 9:20 avg mile pace =( what has happened to my running? must find my mojo again...
just keep pushing and it will come back.

Bike
  • 47m
  • 14.00 miles
  • 17.87 Mi/hr

PM: biked on trainer 45 minutes
10 minute warm up
8 x 3:00 in hard gear (mashing) with 1:00 recovery (4:00 interval)
5 minute cool down
47 minutes total.

Bike
  • 2h 35m
  • 38.00 miles
  • 14.71 Mi/hr
Run
  • 1h 00m
  • 6.00 miles
  • 10m /Mi

2-3 hour ride (40 miles). 8-10 mile run. (practice w/ race nutrition. check body weight before and after ride).

biked with uncle kip in mt dora

rode 38 miles - 2 hours 35 minutes

1 1/2 aero bottle with gatorade + carb pro, 1 bottle water, 1/2 clif bar (2 - 1/4 pcs at 1 hour and 2 hour), 2 gu at :45 and 1:30 (~700 calories = 280 cal/hour)

1 gu before run, 2 bottles water during run (11 AM and 90 degrees by start of run)

ran 60 minutes off of the bike (about 6 miles)

* felt pretty good during run. extremely hot and got really hungry but felt ok and never bonked.

Swim
  • 1h 27m
  • 4250.00 yards
  • 02m 03s /100 yards

2.4 mile Hurricane Man swim
1:27
very hard. tongue and mouth were numb from salt water.
wanted to swim a 1:15 but couldn't pull it off against current. did not push very hard. felt like I could keep going after swim was over so i didn't give it all i had.

MAZ's Training Log


 May 2007 
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