Sunday - May 20

Bike
  • 49m 15s
  • 15.00 miles
  • 18.27 Mi/hr
Swim
  • 15m 53s
  • 800.00 yards
  • 01m 59s /100 yards
Run #1
  • 28m 01s
  • 3.10 miles
  • 09m 02s /Mi
Run #2
  • 2h 00m
  • 9.00 miles
  • 13m 20s /Mi

ran after Mad Beach Tri

Mad Beach Sprint Triathlon. run 10-13 miles. (plan to run 10 after get back from race on Pinellas Trail).

9 346 674 Morgan Zornes 28 St. Petersburg FL 1:36:24 9 15:53 1:34 9 49:15 1:43 9 28:01

9th/23 in 25-29 AG.

9/23 swim ; 9/23 bike ; 9/23 run - 9th!

warmed up 20 minutes before swim start.

swim felt slow but i was pushing as hard as i could. got stuck behind breaststroke girl and she was KILLING me. need to start out in the front.

bike - my legs were hurting from the start (possibly the 4 hour ride the day before) and i pushed as hard as i could. just exhausted right now.

run - felt pretty decent on run. better than i have felt in a while. pushed it hard. the sand stinks.

overall, i'm OK with this performance based on my training volume. i'm disappointed in the swim but life goes on. i know i can do better.

ran 9 miles on pinellas trail after race (left at about 11:45 AM)

11:37; 6:07; 12:39; 12:24; 14:06; 17:13; 14:25; 13:32; 6:08; 11:26

2:00. ran so slow. felt SO extremely tired and exhausted. body just wanted to lay down and go to sleep. mentally very hard but jeff rode his bike next to me and was the BIGGEST life saver. kept handing me water and gatorade. he is so perfect =)

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

MAZ's Training Log


 May 2007 
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