Saturday - May 19

Bike
  • 4h 00m
  • 56.00 miles
  • 14.00 Mi/hr

long bike. 4 hour ride (high RPM ride, in small chainring).
rode 4 hours on trainer 56 miles. supposed to ride at flatwoods with jeff but he is sick... afraid to ride by myself so i rode on the trainer. legs are toast
so tired and just worn out. nutrition was OK.
2 bottles gatorade + carbopro
2 bottles water
:30 gu (100)
:45 pbj uncrustable (250)
1:00 skipped
1:30 gu (100)
2:00 1/4 clif bar (60)
2:30 gu (100)
3:00 1/4 clif bar (60)
3:30 gu (100)
770 food
520 liquid
1290 cals (322/hour)

Swim
  • 30m
  • 1200.00 yards
  • 02m 30s /100 yards

immediately following bike ---> 30 minute ocean swim with Jeff (about 1 mile).
got stung by my first jellyfish!!! felt very itchy - like a bug bite. under armpit towards chest. yuck!

Friday - May 18

Run
  • 56m 47s
  • 6.00 miles
  • 09m 28s /Mi

run 6 miles.
ran 3 miles with deb 31:00 (10:00/mile)
ran 3 miles by myself 25:47 (8:35/mile)
56:47 (9:27/mile average)

Thursday - May 17

Swim
  • 1h 30m
  • 4800.00 yards
  • -----

600 warm up
16 x 50 on the 1:00 (:45 avg)
4 x 200 with paddles off the 4:00 (2:44, 2:45, 2:46, 2:44)
100 easy
24 x 100 done as
3 x 100 off the 1:40
3 x 100 off the 1:35
3 x 100 off the 1:30
3 x 100 off the 1:40
3 x 100 off the 1:35
3 x 100 off the 1:30
3 x 100 off the 1:35
3 x 100 off the 1:30
100 cool down
4800 yards

Wednesday - May 16

Bike
  • 54m
  • 15.00 miles
  • 16.67 Mi/hr

biked on trainer
10 minute easy spin warmup
10 x 3:00 in HARD gear (1:00 rest btwn sets)
5:00 minute cool down
54 minutes total (15 miles)

Tuesday - May 15

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.

Monday - May 14

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

Sunday - May 13

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)

MAZ's Training Log


 May 2007 
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