Run
  • 28m 08s
  • 3.02 miles
  • 09m 19s /Mi

8 AM ran 3 with jess in NYC

Sport
  • Walking
  • 3h 00m

walked all around SoHo, West Village - shopping and just checking out the city.

  • Health data: Hours slept: 7
Bike
  • 1h 00m
  • 15.20 miles
  • 15.20 Mi/hr

5:30 AM rode 1 hour on trainer

Sport
  • Stretching
  • 25m

stretched for 20 minutes after bike. ITband has been tight...

PHONE INTERVIEW WITH SPYDER!

  • Health data: Hours slept: 6.5

planned training: long swim

10 x 100 on the 2:00 WARM UP

8 x 200 on the 3:30 (with paddles)

10 x 100 on the 1:40 (with paddles)

4 x 200 on the 3:15 (with paddles)

200 warm down

4600 yards

** MISSED SWIM. DID NOT LEAVE WORK UNTIL AFTER 6 PM.

Bike
  • 2h 00m
  • 32.00 miles
  • 16.00 Mi/hr

biked on trainer 2 hours
worked 8-6 then hopped on bike for 2 hours 7-9

AM: 8 mile interval run. **SKIPPED. thunderstorms at 5 AM. went back to bed.

PM: 3 hour bike on trainer followed by 3 mile run.

  • Health data: Sleep: 2 Fatigue: 3 Hours slept: 7.5
Swim
  • 1h 10m
  • 3600.00 yards
  • 01m 56s /100 yards

planned swim:
400 WARM UP
6 X 100 MILE PACE OFF 1:50 (all done at 1:35 pace - felt nice & relaxed)
400 SWIM PULL BUOY & PADDLES
6 X 100 OFF 1:40 WITH PADDLES (all done at 1:30 pace - felt good)
400 SWIM PULL BUOY & PADDLES (6:02)
6 X 100 OFF 1:35 WITH PADDLES (1:25, 1:30, 1:29, 1:28, 1:28, 1:28)
REST 3 MINUTES
DO TIMED 400 WITH PADDLES (S/B UNDER 6:00) - time 5:55
200 COOL DOWN
3600 YARDS.

AM: skipped morning ride on trainer. needed sleep. been having crazy dreams lately and think it is just from being so tired. dreamed that i slept until 7 PM and missed work but boss still expected me to come in... weird.

PM: swam at North Shore. cannot believe it was not cancelled for storms tonight. sky was black. did 3600 in 1:10 and felt really good entire time. no bonk. the afternoon turkey sandwiches are helping...

  • Health data: Hours slept: 8
Bike
  • 50m
  • 12.20 miles
  • 14.64 Mi/hr

5:30 AM biked on trainer 50 minutes.
felt OK. body is tired and a bit sore.

Run
  • 25m 09s
  • 3.00 miles
  • 08m 23s /Mi

immediately following bike, ran 3 miles (to Pinellas Trail and back)
mile 1 - 8:22
mile 2 - 8:18
mile 3 - 8:28
25:09

Sport
  • Massage
  • 1h 10m

Massage with William. I love that man.

AM: planned training - bike 1 hour + 3 mile run

PM: Massage with William =)

  • Health data: Hours slept: 6.5
Bike
  • 1h 50m
  • 25.00 miles
  • 13.64 Mi/hr

7:30 AM biked on trainer. felt SUPER fatigued... just went slow and tried to get the mileage in. picked it up to 17-18 mph last 30 minutes. legs finally woke up.
** private area very sore from yesterday's ride

Run
  • 37m 21s
  • 4.00 miles
  • 09m 20s /Mi

transition after bike 3:34
MILE 1 - 9:24
MILE 2 - 8:06 (sprint)
MILE 3 - 12:12
MILE 4 - 8:37

Swim
  • 36m 52s
  • 2000.00 yards
  • 01m 50s /100 yards

5:30 PM OWS at Pass-A-Grille Beach. ran into 2 Mad Dogs (older man and woman) and tagged on to their swim. it was nice to swim with other people out there! did nice relaxed pace and felt pretty good.

I am tired....

total weekly volume = 16 hours. (longest training week ever)

work hours = 46 1/2

  • Health data: Hours slept: 8

MAZ's Training Log


 August 2007 
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