2/24 DAY OFF
2/25/07
5:15AM
90min on trainer
HR avg 120, max 147
7AM, 50deg
90min run, 10 miles
HR avg 144, max 181
Easy trainer ride followed by easy run. Big 3 hour aerobic base day. Felt easy all the way -- but fun run as I had my friend John W to chat with!
Sunday, February 25, 2007
Friday, February 23, 2007
2/23/07
5:30AM
YMCA bike 65min
HR avg 132, max 162
swim 2600 yds, prescribed workout
Solid swim and bike. Feeling great on bike and in pool. Need to get out on the road to see if I've improved. C'mon Springtime!
YMCA bike 65min
HR avg 132, max 162
swim 2600 yds, prescribed workout
Solid swim and bike. Feeling great on bike and in pool. Need to get out on the road to see if I've improved. C'mon Springtime!
Thursday, February 22, 2007
2/22/07
6:30AM, 50deg
Richmond, VA
70min run, 8.5mi
HR avg 148, max 171
Ran on part of Richmond Xterra race route. Mostly road but did about 1-2 miles on singletrack. HR got a little high on trails and hills. Lots of fun!!!
Richmond, VA
70min run, 8.5mi
HR avg 148, max 171
Ran on part of Richmond Xterra race route. Mostly road but did about 1-2 miles on singletrack. HR got a little high on trails and hills. Lots of fun!!!
2/21/07
2PM
55min, 2500 yds swim
prescribed workout
Me and the pool are getting along famously. Endurance in the pool is making huge gains.
55min, 2500 yds swim
prescribed workout
Me and the pool are getting along famously. Endurance in the pool is making huge gains.
2/20/07
5:30AM
YMCA bike 75min, HR avg 129, max 155
t-run 30min, HR avg 154, max 167
Good ride but had some trouble getting HR to really go up as prescribed. I seem to have no problem spiking HR when on road but its harder on the trainer or the YMCA bike. T-runs feel great.
YMCA bike 75min, HR avg 129, max 155
t-run 30min, HR avg 154, max 167
Good ride but had some trouble getting HR to really go up as prescribed. I seem to have no problem spiking HR when on road but its harder on the trainer or the YMCA bike. T-runs feel great.
Monday, February 19, 2007
2/19/07
11:30AM
40min weights
65min swim, 2500 yards
Pool is getting more friendly to me. Feeling better about long workouts. Not so tired at finish this time. Ate a ton of food afterwards, however.
40min weights
65min swim, 2500 yards
Pool is getting more friendly to me. Feeling better about long workouts. Not so tired at finish this time. Ate a ton of food afterwards, however.
Sunday, February 18, 2007
2/18/07
8:30AM
100min indoor bike on fluid2 trainer
HR avg 115 first half, 132 second half, HR overall max 157
nutrition during ride: 3 waffles, one bacon, 24 oz gatorade endurance, 12 oz water
28min t-run, 39deg, 4miles
HR avg 162, HR max 183 (oops)
A mediocre trainer ride followed by an absolute HAMMER of a t-run (waffle power?). 7 min miles for 4 miles. No record but felt great coming straight off 100 minutes on the bike.
100min indoor bike on fluid2 trainer
HR avg 115 first half, 132 second half, HR overall max 157
nutrition during ride: 3 waffles, one bacon, 24 oz gatorade endurance, 12 oz water
28min t-run, 39deg, 4miles
HR avg 162, HR max 183 (oops)
A mediocre trainer ride followed by an absolute HAMMER of a t-run (waffle power?). 7 min miles for 4 miles. No record but felt great coming straight off 100 minutes on the bike.
Saturday, February 17, 2007
2/17/07
11AM
30min weights
60min swim
2400yds @ prescribed swim workout
Felt pretty strong on swim. Getting better at going long. Wiped out afterwards.
30min weights
60min swim
2400yds @ prescribed swim workout
Felt pretty strong on swim. Getting better at going long. Wiped out afterwards.
2/16/07
6AM
70 min turbo bike
HR avg 138 max 165
Stayed in prescribed HR zones
Felt great during this ride. Head cold subsiding.
4PM
60 min run
HR avg 149
HR max 168
Knee a little sore during run. Felt sluggy.
70 min turbo bike
HR avg 138 max 165
Stayed in prescribed HR zones
Felt great during this ride. Head cold subsiding.
4PM
60 min run
HR avg 149
HR max 168
Knee a little sore during run. Felt sluggy.
2/15/07
5:45AM
YMCA brick class
30min hard bike
30min easy run
Skipped rest of workout. HR was zone 2 and low 3 on bike. Mostly zone 2 on run. Still trying to kick head cold.
YMCA brick class
30min hard bike
30min easy run
Skipped rest of workout. HR was zone 2 and low 3 on bike. Mostly zone 2 on run. Still trying to kick head cold.
Wednesday, February 14, 2007
2/14/07
6:15AM
50 min weights
2500 yds swim (1:15)
4:30PM
5.6 miles, 46deg w/wind
41:15
HR avg 161
HR max 181
Decent swim, kept to prescribed workout. Run was too fast with too much in the low anaerobic zone. Still suffering a bit from my head cold and fighting the wind. Not sure why I ran fast and lost control of HR. Need to get used to running again so I can regain pace.
50 min weights
2500 yds swim (1:15)
4:30PM
5.6 miles, 46deg w/wind
41:15
HR avg 161
HR max 181
Decent swim, kept to prescribed workout. Run was too fast with too much in the low anaerobic zone. Still suffering a bit from my head cold and fighting the wind. Not sure why I ran fast and lost control of HR. Need to get used to running again so I can regain pace.
2/13/07
Day off
Travleded to Florida panhandle. Left house at 5AM. Got home 9PM. Interesting thing...three aborted landings in one day. Bad weather!
Travleded to Florida panhandle. Left house at 5AM. Got home 9PM. Interesting thing...three aborted landings in one day. Bad weather!
2/12/07
6PM, 44deg
run 5.6mi
46:56
HR avg 149
HR max 166
A slow run. Slowest I've done this loop in at least a year. Didn't feel so great as a cold is coming on and my head is congested.
run 5.6mi
46:56
HR avg 149
HR max 166
A slow run. Slowest I've done this loop in at least a year. Didn't feel so great as a cold is coming on and my head is congested.
Sunday, February 11, 2007
2/11/07
7:15AM
90min on Plasma+Fluid2 trainer
HR avg 120
Hr max 157
Another sweat like crazy ride where I am fully refreshed moments after finishing my ride. I seem to only get worked when I ride on the road. Have trouble shooting my HR up in the home trainer. I guess I'm still getting good base. Skipped T-run.
90min on Plasma+Fluid2 trainer
HR avg 120
Hr max 157
Another sweat like crazy ride where I am fully refreshed moments after finishing my ride. I seem to only get worked when I ride on the road. Have trouble shooting my HR up in the home trainer. I guess I'm still getting good base. Skipped T-run.
Saturday, February 10, 2007
2/10/07
7:30AM Swim
60 minutes, drills w/kick focus
stayed close to prescribed workout
12:30PM Bike Outside on a real bike! 45 degrees.
65min, 20 miles
HR avg 122, max 173
Swim was a makeup for missed Friday session. Finally got to ride the Plasma outside again. It was sunny so I blew off my "it has to be 50 to ride outside". I felt like I was flying and the new aero position (lowered bars 2 rings) felt fast and great.
60 minutes, drills w/kick focus
stayed close to prescribed workout
12:30PM Bike Outside on a real bike! 45 degrees.
65min, 20 miles
HR avg 122, max 173
Swim was a makeup for missed Friday session. Finally got to ride the Plasma outside again. It was sunny so I blew off my "it has to be 50 to ride outside". I felt like I was flying and the new aero position (lowered bars 2 rings) felt fast and great.
2/9/07
5PM run
4 miles, 29:29
HR avg 157, max 180
Couldn't resist pushing it a little. First time I've run in two weeks except for a slow 5K run last Thursday. Foot feels better!!!
4 miles, 29:29
HR avg 157, max 180
Couldn't resist pushing it a little. First time I've run in two weeks except for a slow 5K run last Thursday. Foot feels better!!!
Thursday, February 8, 2007
2/8/07
6:30AM
60min stat bike at YMCA
zone 1-2 low only
30 min weights
Good workout. Easy. A bit sore from big swim(?) yesterday. First run in two weeks Friday!
60min stat bike at YMCA
zone 1-2 low only
30 min weights
Good workout. Easy. A bit sore from big swim(?) yesterday. First run in two weeks Friday!
Wednesday, February 7, 2007
Tuesday, February 6, 2007
2/6/07
6AM
Turbo spin 70min, HR 1-2
YMCA spin bike
Prescribed workout with a missed set because I can't count well. Good workout. Lots of sweat. Need to bring water bottle so I don't have to dismount.
Turbo spin 70min, HR 1-2
YMCA spin bike
Prescribed workout with a missed set because I can't count well. Good workout. Lots of sweat. Need to bring water bottle so I don't have to dismount.
Monday, February 5, 2007
2/5/07
6AM
40min weights
60 min/2000 yards swim
Stuck to the prescribed IM workout. Great swim!
2/4 was a day OFF
40min weights
60 min/2000 yards swim
Stuck to the prescribed IM workout. Great swim!
2/4 was a day OFF
Saturday, February 3, 2007
2/3/07
8AM
75min spin on good fixie tri style stat bike at gym
HR Avg 136
HR Max 164
45min weights
Good Saturday workout. Could have spun much longer.
75min spin on good fixie tri style stat bike at gym
HR Avg 136
HR Max 164
45min weights
Good Saturday workout. Could have spun much longer.
Thursday, February 1, 2007
2/1/07
5:30AM
Brick class
30min on bike, HR below 133
30 min 5K run, HR below 140
1500 yds in pool, 40 min
Lots of workout. Need more pool. Foot still sore from marathon. Mostly hurts all day AFTER running. Getting a bit worried. Think I'll try hard to take a full week off running...yikes. And my Polar RS800 stopped working while I was in the pool. Hassle.
Brick class
30min on bike, HR below 133
30 min 5K run, HR below 140
1500 yds in pool, 40 min
Lots of workout. Need more pool. Foot still sore from marathon. Mostly hurts all day AFTER running. Getting a bit worried. Think I'll try hard to take a full week off running...yikes. And my Polar RS800 stopped working while I was in the pool. Hassle.
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