Tuesday - July 3

Run
  • 27m 40s
  • 3.00 miles
  • 09m 13s /Mi

8:40
8:30
10:40 *bonked

Monday - July 2

Massage 7:30 PM

Sunday - July 1

Bike
  • 2h 30m
  • 35.00 miles
  • 14.00 Mi/hr

biked 28 miles at flatwoods
lap 1 - 28:18
lap 2 - 30:34
lap 3 - 26:51
lap 4 - 26:41
lap 5 - 23:07 (avg 19)
really hard bike ride after sodding back yard for 4 hours day before.

Saturday - June 30

Run
  • 1h 42m
  • 10.00 miles
  • 10m 12s /Mi
Swim
  • 23m
  • 1600.00 yards
  • 01m 26s /100 yards

pass-a-grille beach
1 mile swim 23:00
1 mile run 7:00 (little less than a mile)

Sport
  • Yard Work
  • 7h 00m

SOD BACK YARD 12:00-5:00 PM - this was physically very challenging work. unloading sod, placing on ground. lots of squats. body HURTS.
SWEPT AND SCRUBBED BACK PORCH 6:00-8:00 PM
HARD, HARD LABOR (7 HOURS)

AM:

run 9 miles

ran 9 on pinellas trail. felt OK but just so slow. no pains really. 10:40/mile

Friday - June 29

Bike
  • 1h 05m
  • 20.00 miles
  • 18.46 Mi/hr

bike on trainer
10:00 warm up then
5 x
3 minutes HARD
2 minutes recovery
3 minutes HARD
2 minutes recovery
5:00 cool down
20 miles (1 hour 5 minutes)

Thursday - June 28

Swim
  • 1h 30m
  • 4000.00 yards
  • -----

pM: swim with Brandi, Jeff coaching
800 warm up

6 x 100 :15 R
25 swim / 25 kick streamline / 25 swim / 25 kick streamline

6 x 300 with :30 R descend 1-3
first 3 without paddles - 4:45, 4:35, 4:30
next 3 with paddles - 4:35, 4:25, 4:18

6 x 100 done as
2 - off 1:35 (1:25, 1:30)
2 - off 1:30 (1:29, 1:29)
2 - off 1:25 (1:27, 1:27) - did not make interval

200 cool down
4000 yards

AM: - could not make myself get out of bed.  bad mo.
run
15 minute warmup
3 x
1 mile sub 9:00
1 mile sub 10:30
7.5 miles

Wednesday - June 27

Bike
  • 1h 05m
  • 20.00 miles
  • 18.46 Mi/hr

PM: bike on trainer
10:00 warm up then
5 x
3 minutes HARD
2 minutes recovery
3 minutes HARD
2 minutes recovery
5:00 cool down
20 miles (1 hour 5 minutes)

Run
  • 09m 22s
  • 1.00 miles
  • 09m 22s /Mi

ran 1 mile with Jeff - 9:22

MAZ's Training Log


 July 2007 
SunMonTueWedThuFriSat
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8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31    
 

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