1PM
Swim 3000, 75min
Free, kick, drill, stroke mix
6PM
Run 11.3mi, 90min
W/U plus mix of 15,12,10 min intervals in zone3, slow in between
Very solid day. Swim workout was supposed to be 4400 yards. Just not there yet. Run went exactly as prescribed.
Wednesday, April 18, 2007
Tuesday, April 17, 2007
4/17/07
5:30AM
Turbo bike 80min in hr zone2-3
T-run, 25min, 3.8mi
Weights 30min
1PM
Swim 1300yds
Super solid morning workout following strong night of sleep, day off, and a new RHR low of 33bpm. Crappy swim. Legs blown so had to cut workout in less than half.
Turbo bike 80min in hr zone2-3
T-run, 25min, 3.8mi
Weights 30min
1PM
Swim 1300yds
Super solid morning workout following strong night of sleep, day off, and a new RHR low of 33bpm. Crappy swim. Legs blown so had to cut workout in less than half.
Monday, April 16, 2007
4/16/07
Day off. Missed big swim and weights. Will try to make up Tuesday for a 4 sport day.
Travis puked all night. Got up 3x to tell him he was doing a good job. With any luck I'll avoid the dreaded Norovirus. Fourth time this year its invaded my house. Missed all workouts today due to tiredness and sketchy stomach.
Travis puked all night. Got up 3x to tell him he was doing a good job. With any luck I'll avoid the dreaded Norovirus. Fourth time this year its invaded my house. Missed all workouts today due to tiredness and sketchy stomach.
Sunday, April 15, 2007
4/15/07
11AM
60min on trainer easy (trying to wait out thunderstorms and rain)
210min 60 mile ride outside, mostly HR1-2, some 3 hills and hammer
30min t-run, 4miles
Huge day. Got poured and hailed on during ride. Roads very wet so ride was "gentle". Had a great time after adrenaline rush of hail storm at mile 50. T-run was a little bit of work but still strong at end.
Nutrition:
20 oz gatorade endurance
40 oz water
20 oz carbo pro
2 gels
1 red bull
1 peanut butter granola bar
1.5 peanut butter and bread sandwiches
60min on trainer easy (trying to wait out thunderstorms and rain)
210min 60 mile ride outside, mostly HR1-2, some 3 hills and hammer
30min t-run, 4miles
Huge day. Got poured and hailed on during ride. Roads very wet so ride was "gentle". Had a great time after adrenaline rush of hail storm at mile 50. T-run was a little bit of work but still strong at end.
Nutrition:
20 oz gatorade endurance
40 oz water
20 oz carbo pro
2 gels
1 red bull
1 peanut butter granola bar
1.5 peanut butter and bread sandwiches
4/13/07
6:30AM
1400yd swim, varied
13.2mile run, 80min
Solid day. Didn't follow swim drills exactly and cut short, but still decent. Run was sloooow but good. Moderate hills.
1400yd swim, varied
13.2mile run, 80min
Solid day. Didn't follow swim drills exactly and cut short, but still decent. Run was sloooow but good. Moderate hills.
4/12/07
5:45AM
30min bike in Brick class
30min t-run
30min weights
5PM
75min bike outside
Solid day. Both bikes exceptionally good and felt very fresh on run.
30min bike in Brick class
30min t-run
30min weights
5PM
75min bike outside
Solid day. Both bikes exceptionally good and felt very fresh on run.
4/11/07
1PM Swim
30min drills
5:30PM
5.6mi tempo run
12, 10 min tempo bursts
Horrible swim. Can't focus on drill day...Good run.
30min drills
5:30PM
5.6mi tempo run
12, 10 min tempo bursts
Horrible swim. Can't focus on drill day...Good run.
4/10/07
5:30AM
Turbo Bike 75min
Trying to hit HR3 a bunch
followed by 35min T-run
Great turbo workout. Got HR consistently into zone 3 for sustained periods. Easy but solid T-run.
Turbo Bike 75min
Trying to hit HR3 a bunch
followed by 35min T-run
Great turbo workout. Got HR consistently into zone 3 for sustained periods. Easy but solid T-run.
Monday, April 9, 2007
4/8/07
1PM
3200yd swim
80min
Huge pool day. Mixed it up with IM, pull, and kick but mostly free. Huge confidence building day considering the preceding big workouts in previous three days. Feeling great tonight but a little dehydrated. Could be the glass of red wine I suppose!
3200yd swim
80min
Huge pool day. Mixed it up with IM, pull, and kick but mostly free. Huge confidence building day considering the preceding big workouts in previous three days. Feeling great tonight but a little dehydrated. Could be the glass of red wine I suppose!
4/7/07
3PM 53mile bike, 180 minutes.
HR avg 122
A low HR avg because my speed was slow. My legs were blown from 13.2mi run on Friday and first time doing squats in 8 years on Saturday. Back and crotch gave out as well. But still got it done and didn't cut it short!!!
HR avg 122
A low HR avg because my speed was slow. My legs were blown from 13.2mi run on Friday and first time doing squats in 8 years on Saturday. Back and crotch gave out as well. But still got it done and didn't cut it short!!!
Saturday, April 7, 2007
4/7/07
60min 1300yd swim
100,200,300,400,500,400,300,200,100 all free
YMCA in Tulsa, OK
45min weights
Very solid swim. Not whooped at end. Feeling good 6 hours later.
100,200,300,400,500,400,300,200,100 all free
YMCA in Tulsa, OK
45min weights
Very solid swim. Not whooped at end. Feeling good 6 hours later.
4/6/07
120min, 13.2mi hr 1-2 run in Oklahoma
rolling hills
Good post interval run. Ran intervals previous afternoon then this 10am run next day. Some knee soreness. Minor. 34deg during run.
rolling hills
Good post interval run. Ran intervals previous afternoon then this 10am run next day. Some knee soreness. Minor. 34deg during run.
4/5/07
8mile interval run in OK
10,8,6,4min at HR3 with 3min rest between
1 hour total
Very solid interval running in Oklahoma on rolling hills. Worked hard and HR stayed down pretty well.
10,8,6,4min at HR3 with 3min rest between
1 hour total
Very solid interval running in Oklahoma on rolling hills. Worked hard and HR stayed down pretty well.
4/4/07
1200 swim
Cancelled the rest of the 2500yd swim and 2 hour bike. Felt whooped for some reason. Probably late travel arrival and non-stop work travel.
Cancelled the rest of the 2500yd swim and 2 hour bike. Felt whooped for some reason. Probably late travel arrival and non-stop work travel.
Tuesday, April 3, 2007
3/28/07 to 4/3/07
Increasing daily workout times plus career cause another combined post. Having a tougher time getting to work, workout, family, post, other stuff, sleep...had to drop the posting and an hour or two of sleep. Will catch up shortly. Posting from Miami airport so life is far from bad!
3/27
OFF for Memphis travel
3/28
Lousy swim 30min
Decent indoor bike 70min
Decent run 30min
3/29
OFF
3/30
Big day of White Lake course preview
57mi bike in 2:49. Could have gone a bit faster. HR avg 134
5.3mi run in 42 min. Felt good at end.
HR very controlled on bike and run.
3/31
Bike 60min indoor
Weights 45min
4/1
35min run in 48deg in Hartford, CT
4/2
Big day.
2000 swim went well. Big aerobic sets (400-500)
Good bike on road. 65min mod hills.
Good t-run 5.6 miles. Easy recovery.
4/3
60min turbo 5:30 AM. Got to HR 3 as prescribed.
35min run later in day. In Miami heat of 83+. HR 2 high.
3/27
OFF for Memphis travel
3/28
Lousy swim 30min
Decent indoor bike 70min
Decent run 30min
3/29
OFF
3/30
Big day of White Lake course preview
57mi bike in 2:49. Could have gone a bit faster. HR avg 134
5.3mi run in 42 min. Felt good at end.
HR very controlled on bike and run.
3/31
Bike 60min indoor
Weights 45min
4/1
35min run in 48deg in Hartford, CT
4/2
Big day.
2000 swim went well. Big aerobic sets (400-500)
Good bike on road. 65min mod hills.
Good t-run 5.6 miles. Easy recovery.
4/3
60min turbo 5:30 AM. Got to HR 3 as prescribed.
35min run later in day. In Miami heat of 83+. HR 2 high.
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