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April 30

Run
  • 12m 48s
  • 1.50 miles
  • 08m 31s /Mi

Did a nice little quick jog on the threadmill this morning, and felt pretty good overall. Just pushed a nice pace to stretch the legs from the bike session, and work them out. All on the threadmill this morning.

Strength
  • 1h 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    3
    30
    30
    0
    0
  • ABS - Flutter Kicks
    3
    50
    50
    0
    0
  • ABS - Leg Raises, Flat Bench
    3
    25
    25
    0
    0
  • ABS - Trunk Twists
    3
    50
    50
    0
    0
  • BICEPS - Bent Bar Standing
    3
    15
    15
    40
    50
  • BICEPS - DB Curls
    3
    15
    15
    30
    35
  • CORE - Back Extensions (FB)
    3
    30
    30
    0
    0
  • CORE - Cable High-to-Low Woodchoppers
    3
    15
    15
    40
    40
  • CORE - Standing Twist w/ Dumbbell
    3
    25
    25
    20
    20
  • CORE - Superman
    3
    45
    45
    0
    0
  • LEGS - Hamstring curl
    3
    20
    20
    50
    50
  • LEGS - Leg Extension, Single Leg
    3
    20
    20
    70
    80
  • LEGS - Leg Press
    3
    20
    20
    325
    325
  • SHOULDERS - Machine Military Press
    3
    15
    15
    125
    125
  • TRICEPS - Dumbell Kickbacks
    3
    15
    15
    40
    40
  • TRICEPS - Rope pulldown
    3
    15
    15
    40
    40

Good strength session this morning, and feeling my strength improve. Happy overall with it. Legs were definitively painfull from the last two races over the last 2 days.

Sport
  • Stretching
  • 15m
Headed to the gym this morning to do a short run to warmup and then do a good strength session. Worked it pretty well, and felt good overall. Happy Hump day, and its Friday for me since I'm off tomorow. Wohoo! Long week this week.

  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 4 RHR: 52 Hours slept: 5.5

April 29

Swim
  • 1h 15m
  • 4757.22 yards
  • -----

Great swim this morning, felt good in the water, and just pushed this one through to stretch all my legs from yesterdays. Felt great after using a few kick sets to stretch the lower legs. Good workout overall.
Warm-Up
300 Swim
300 Kick
300 Pull
300 SD
Main Set
10 x 75's Kick (50 Easy, 25 fast) R:15sec
10 x 100's Pull Int. 1:30
200 Easy Kick
10 x 100's Pull (50easy, 25 pick up, 25 sprint) Int. 1:30
Warm Down
200 Breast/Back

Run
  • 30m 46s
  • 3.13 miles
  • 09m 49s /Mi

Took off for a run at lunch. Just went for an easy leg stretch to workout the kinks left from last nights race. Felt good, and just kept an easier pace than normal. Nothing special here. Nice and easy.

Bike
  • 27m 58s
  • 11.12 miles
  • 23.84 Mi/hr

This was a 20k time trial set up at the Las Vegas Speedway. Very challenging course with lots of technical turns, and climbs. Here are some additional data from the garming. Time above is the official time from the race results.

Oh yeah, came in 3rd overall, and 1st in my age group. I was able to hang with all the local pro's! and stay right in the rear of the front peloton. WOW, never pushed so hard before that my lungs were actually weazing after the finish.

Avg Speed 22.4 Max 45.1mph
Avg Cadence was 84 rps
Total Ascent 540 feet
Calory burned was 1020 cal
HR distances
Z1:1ft, Z2:195ft, Z3 0.7mi, Z4:9.0mi, and Z5 0.9mi

homps, I was dead and gave it all I could. Hardest I've pushed my heart in a long time.

Sport
  • Stretching
  • 30m
Woke up with my lower legs and shins pretty sore from yesterday. I do not practice race walking, and for a matter in fact, I only do it when this race shows up, so very happy with it. Hey, I did bring home a Gold Medal from it, so not a bad start.

Swim this morning was actually very welcomed, and kept it all under a pretty easy pace for my next race tonight. We have a 20K bike race for Corporate Challenge. Swim overall was nice and relaxed, worked it through to stretch all my body parts.

Run at lunch time was supper easy pace, and nice and relax.

The 20k Time Trial went really well. 3rd overall and 1st in the 35-39 age group. I really kicked a$$ tonight, and felt great. After finish, lots of weazing, and I knew I gave it my all.

AFter all this, went to a local BBQ, and ate a whole chicken to reload on my protein with some green beans and some baked beans. Oh yeah, 1 slice of toast with that. Great dinner, now really ready for bed. Cheers!

  • Health data: Sleep: 5 Stress: 4 Soreness: 2 Fatigue: 4 RHR: 52 Hours slept: 6.5

April 28

Run #1
  • 12m 36s
  • 1.44 miles
  • 08m 45s /Mi

After the strength session at the gym, went to base and did a two loop track at runners world. Verified that the course is exactly .72 miles long. Great session, and kept a pretty good pace, HR felt good.

Run #2
  • 29m 42s
  • 3.13 miles
  • 09m 29s /Mi

Left office to pick up some government ID that I needed to get, and then since it was lunch, I went ahead to go for a run. I did not have my Garmin with me since I left it in my building and did not go back into it for the run. Just worked it all in.
Used this run as a leg warmer for the tonight Corporate Challenge walk race competition. Felt great, but lungs were a little tight.

Run #3
  • 26m 40s
  • 2.48 miles
  • 10m 43s /Mi

The pace here was slower than most runs, because this was a Corporate Challenge Walk Race. So when I see this pace, I'm actually really happy as for a walking pace, this is really fast. My shin got really tight, but finally loosened up in the second half. Overall , very happy as I actually kicked some A$$.
Came in 6th overall, and 1st in my age group. Wohoo!!

Strength
  • 1h 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    3
    30
    30
    0
    0
  • ABS - Flutter Kicks
    3
    50
    50
    0
    0
  • BACK - Back extensions
    3
    30
    30
    0
    0
  • BACK - Pulldowns - Wide Grip
    3
    15
    15
    100
    100
  • BACK - Seated row
    3
    15
    15
    100
    100
  • BICEPS - Bent Bar Standing
    3
    15
    25
    30
    50
  • BICEPS - DB Concentration
    3
    15
    15
    30
    30
  • CHEST - Flat Bench - Machine
    3
    15
    15
    125
    125
  • CHEST - Incline Bench - Machine
    3
    15
    15
    125
    125
  • CORE - Cable High-to-Low Woodchoppers
    3
    20
    20
    40
    40
  • CORE - Scissor Kick
    3
    50
    50
    0
    0
  • CORE - Swiss Ball, Roll-Under
    3
    25
    25
    0
    0
  • LEGS - Hamstring curl
    3
    20
    20
    40
    40
  • LEGS - Leg Extensions
    3
    20
    20
    90
    90
  • LEGS - Seated calf raises
    3
    20
    20
    200
    200
  • LEGS - Vertical Jumps
    3
    25
    25
    0
    0

Great strength training session. headed directly to the base to run at runners world. Felt good during both sessions.

Sport
  • Stretching
  • 15m
Headed first to the gym to do my strength training, then just stayed dressed as is, and headed to runners world on the base. Great course, used Garmin, and had a blast. Great way to keep my pace where I wanted it.

Happy Tuesday all, and have a great recovery/training week.

Tonight I have Corporate Challenge with a Walk Race. Interesting, and last year kept a pretty dam good pace. Some people would see it as running pace, but you can't bounce. Intereting to see how I do since I have not practiced that once at all this year. Overall, just going there and hopefully place in the top 6 and get some points for the company. Tomorow is the bike race and finally finish this week with a 5K. Lots of racing this week, so should give my body some good training for the June race.

  • Health data: Sleep: 5 Stress: 4 Soreness: 4 Fatigue: 4 RHR: 52 Hours slept: 6.5

April 27

Today is definitivelly a REST DAY.

Last night, went to one of Linsy'd girlfriends house who invided us, and we partied; I know, I'm usually pretty conservative, but needed to just relax from the long week; and ate a little, but drank a whole lot. Did not get home till 1 this morning, and Linsy spent most of the morning feeling the post effects from last night.

Great times, good new friends, and just spend the day getting caught up on work from beeing gone a whole week from Vegas.

Happy Monday tri-kids, and have a great week.

  • Health data: Sleep: 5 Stress: 4 Soreness: 4 Fatigue: 2 RHR: 52 Hours slept: 3

April 26

Bike
  • 2h 25m 04s
  • 45.14 miles
  • 18.67 Mi/hr

Great bike ride. Tried to import the data from the Garmin, but got an error that it doesn't bring in Multisport data, so here we are with manual data.
HR Data
Z1:2.6mi, Z2:8.5mi, Z3:15.3mi, Z4:17.5mi, Z5:0.2mi
Avg Cadence 81rpm
Total Ascent 1427ft
Total Calory 3308 cal
Avg Speed 18.3 mph, max 39.4 mph.

Great ride with the club. Used the Garmin in multisport mode, and need to figure how to remove that mode for just training. Love the unit, and awesome for training.

Oh yes, excellent speed and also had about 20+mph winds on the way out.

Sport
  • Stretching
  • 10m
Great ride this morning. Felt pretty good and strong. Very strong winds on the way out, say around 20+mph's, but managed to push nicely through. Worked some good HR throughout the ride, but then also light HR when working the downhill. Pretty interesting when the avg is only in the upper 120's, which really surprised me.

Great training, and still got a run tonight when the weather cools down.

  • Health data: Sleep: 5 Stress: 4 Soreness: 4 Fatigue: 4 RHR: 52 Hours slept: 9

April 25

Swim
  • 1h 00m
  • 3499.56 yards
  • -----

Open water swim at Lake Las Vegas. Started with 300m swim to warm up. Then did another to outside and back. That was around 1400m. Then when done helping, did my own swim that was right around 1500m. Felt great, but the water was chilly.

Run
  • 29m 18s
  • 2.55 miles
  • 11m 29s /Mi

Did a short transition run after the bike. Took off and hanged with the lady's on the first part of the run. Then proceeded with a lap marker to run the last 1.17 miles on my own to get back to the vehicle and see what I could do on this cross country trail on the dirt.
Great run. Data on the last lap that I did.
distance was 1.17, avg pace 9:46, avg 165 bpm, mx 175 bpm, total ascent 321ft. Felt great but could tell that my heart was pushing on that last miler.

Bike
  • 1h 05m 19s
  • 12.11 miles
  • -----

Great ride with the wife and one of her gilfriends. pace was nice and easy for me. avg cadence was 55rpm, 38.7 mph max. easy fun ride to show a few ladys the Irongirl course. Then proceded with a brick run.

Sport
  • Stretching
  • 15m
Felt great from the triple workout today, and a nice day it was. Finally a sunny day, some cool water, and some easy strong training. On that second lap, the ladys continued with their pace, and sent me on my way to finish a strong run up that 300ft climb, and finish well. Great day.

So glad to be home to do some good training. Great job all, sorry been gone a while and will get caught up tomorow on the comments. Cheers.

  • Health data: Sleep: 5 Stress: 4 Soreness: 4 Fatigue: 4 RHR: 52 Hours slept: 6.5

April 24

Swim
  • 1h 20m
  • 5249.34 yards
  • -----

Found a great pool that I can finally swim on base. Great workout this morning, and happy with it.

Warm-up
400 swim
400 kick
400 pull
400 SD
Main Set
8 x 200's R:15sec Pull Set
10 x 100's Int. 1:20 w/ fins
8 x 50's, 25 apnea/25 sprint
Warm-down
200 easy

Felt good overall, and loved the indoor pool.

Great swim this morning, and felt pretty good overall.

More travel around today, and got to Richmond again to pick a few things.

Flew back into Vegas around 9:30 local time which was about 12:30 past midnight for me in the east coast.

Now back to some local training.

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 52 Hours slept: 7
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devouahy's Training Log


 April 2009 
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