Bike
  • 1h 19m 59s
  • 24.80 miles
  • 18.60 Mi/hr
Run
  • 59m 36s
  • 6.20 miles
  • 09m 37s /Mi
Swim
  • 28m
  • 1600.00 yards
  • 01m 45s /100 yards

Sarasota Sharks Oly Triathlon

3 118 267 Morgan Zornes 28 St Petersburg FL 2:52:08 1 28:00 3:08 4 1:19:59 1:27 6 59:36

3/10 in age group!

4/59 female out of water!

6th out of water 18-34 men and women!!

swim - (1:50/100 m) 1/2 against current swimming to buoy and then 1/2 with current back to start. took it somewhat easy on first 1/2 and then cruised on 2nd half with current. came out of water feeling pretty good. first time 1st in age group for ANY leg of race (small race but i'll take it!)

T1 - long run from water to T1 on very loose, soft sand.

bike - (avg 19.1 for ride) 2 loops. did OK first 1/2. died at mile 22. legs just gave out on me.

T2 - tried to hurry...

run - (9:35/mile) first mile or so on trails around T1, then out to road for about 4 miles, then onto beach for last 1 1/2 miles. sand is so soft there and the beach part was HARD. ran next to water most of run but had to run on soft sand about 200-300 yards going down to water and then back up at finish. tried to push it. legs felt OK (no pain).

wanted to break 2:50 but happy with my time regardless. need to get my run back and i should be FINE to break 2:50. =)

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.

MAZ's Training Log


 May 2007 
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