Swim
  • 1h 30m
  • 4200.00 yards
  • 02m 08s /100 yards

300 warm up
6 x 100 on the 2:00 (still warm up) (1:32, 1:38, 1:40, 1:40, 1:40, 1:40)
8 x 25 sprint KICK (with board) FAST :20 rest
6 x 400 with Paddles descend 1-6 on the 7:00
1st - 1:39/100 avg (6:36) - swam 6:08 (too fast)
2nd - 1:37/100 avg (6:28) - swam 6:24
3rd - 1:35/100 avg (6:20) - swam 6:22
4th - 1:32/100 avg (6:08) - swam 6:15
5th - 1:30/100 avg (6:00) - swam 5:52
6th - sub 1:30/avg (under 6:00) - swam 5:42
10 x 50 on 1:00 mile pace (all under :45) - all about :48-50
200 easy cool down
4200 YARDS.

Run
  • 29m 46s
  • 3.00 miles
  • 09m 55s /Mi

easy run 3 miles
9:12; 9:45; 10:47 (bonked). felt really low energy, blood sugar on last mile.
29:46

Bike
  • 3h 56m
  • 56.00 miles
  • 14.24 Mi/hr

4 hour ride. 2-3 mile run following ride.
Flatwoods Park. each loop equals 7 miles.
lap 1 = 27:44
lap 2 = 31:51 (includes stopping for water)
lap 3 = 30:21
lap 4 = 36:01 (includes stopping for water)
lap 5 = 31:39
lap 6 = 26:48
lap 7 = 25:46
lap 8 = 26:08
total = 3:56 (56 miles). total time per bike computer = 3:46 (does not include time during stops) - 15 mph.
no run after ride. too tired and hot. didn't start ride until 11 AM which meant finishing around 3 PM. slept in until 8 and then didn't motivate until later in morning. was up at 3:45 saturday morning and it just WRECKED us. jeff did 28 miles with me =) SO nice to have someone to ride with.
entire body sore - upper back and arms sore from aero, legs fatigued from race yesterday. whole body fatigued from race yesterday! this is crazy to ride 4 hours after an oly tri!! did not want to do the ride but very glad that i went out and did it.
nutrition:
:30 gu
1:00 1/4 luna bar
1:30 gu
2:00 1/4 luna bar
2:30 gu
3:00 1/4 luna bar
3:30 gu
3:45 1/4 luna bar
2 aero bottle - gatorade + carbpro (1 aero bottle/2 hours)
4 bottles water - (1 per hour)

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.

MAZ's Training Log


 May 2007 
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