Swim 2000yds, 45min
All free, outside pool
Good recovery workout after long big bike and run weekend. Still need to concentrate on pool workouts. Quality and quantity need improvement. Forgot workout card so didn't follow prescribed workout.
Tuesday, May 29, 2007
5/28/07, Monday (Memorial Day)
1PM, 88deg
Bike 35mi, 1:48, 18.5mph avg / hills, HR avg 130, max 168
T-run 2.5mi, 24min, HR avg 137
Great HR mgmt on run and bike. Hammered bike pretty solid but HR stayed in check even with high outside temp. Dead legs at start went away quickly for solid ride and run.
Bike 35mi, 1:48, 18.5mph avg / hills, HR avg 130, max 168
T-run 2.5mi, 24min, HR avg 137
Great HR mgmt on run and bike. Hammered bike pretty solid but HR stayed in check even with high outside temp. Dead legs at start went away quickly for solid ride and run.
Monday, May 28, 2007
5/27/07, Sunday
Day off. Not sore but still a bit tired from big day yesterday.
Went to beach and had to park a mile from beach after dropping kids off. I ran the mile to the beach. Not counting that as workout anymore. ha ha.
Went to beach and had to park a mile from beach after dropping kids off. I ran the mile to the beach. Not counting that as workout anymore. ha ha.
Saturday, May 26, 2007
5/27/07, Saturday
7AM
5 hours, 92mile ride, HR 130-163 (mostly high 2), 18MPH avg, hills. Three 5 min stops.
45min, 5.2mile run, HR 145-167 (89deg!)
Nutrition:
bike: 4 gels, one Clif Nectar Bar, one package of PB crackers, 2 e-tabs, one bottle Gatorade EN, one bottle Carbo Pro, one bottle water, one Sobe Adrenaline Rush
run: one bottle Gatorade EN
Huge day. Much bigger bike than ever before! Rode with some much better cyclists than me. See Luckytri for details. Feeling exceptionally good one hour after completion!!!
5 hours, 92mile ride, HR 130-163 (mostly high 2), 18MPH avg, hills. Three 5 min stops.
45min, 5.2mile run, HR 145-167 (89deg!)
Nutrition:
bike: 4 gels, one Clif Nectar Bar, one package of PB crackers, 2 e-tabs, one bottle Gatorade EN, one bottle Carbo Pro, one bottle water, one Sobe Adrenaline Rush
run: one bottle Gatorade EN
Huge day. Much bigger bike than ever before! Rode with some much better cyclists than me. See Luckytri for details. Feeling exceptionally good one hour after completion!!!
Friday, May 25, 2007
5/25/07, Friday
6:15AM
Open water swim, 1mile, 45min
A great morning with smooth water. My friend Jon Mixon showed me a new spot on Falls Lake that was fantastic. Good swim.
Open water swim, 1mile, 45min
A great morning with smooth water. My friend Jon Mixon showed me a new spot on Falls Lake that was fantastic. Good swim.
Thursday, May 24, 2007
5/24/07, Thursday
5:30AM
30min spin bike zone 2-3
30min run zone 3-4
30min weights easy
5PM
60min MTB on smooth moderately hilly jeep trail
zone 2-3low
Good double duty day. Really hammered the morning workout. Especially the last 10min of the run. Nice to be back out on the mountain bike also. My 10 year old Specialized hardtail can still hammer along at a good pace. I forgot how much I like the brink of contol that MTB entails.
30min spin bike zone 2-3
30min run zone 3-4
30min weights easy
5PM
60min MTB on smooth moderately hilly jeep trail
zone 2-3low
Good double duty day. Really hammered the morning workout. Especially the last 10min of the run. Nice to be back out on the mountain bike also. My 10 year old Specialized hardtail can still hammer along at a good pace. I forgot how much I like the brink of contol that MTB entails.
Wednesday, May 23, 2007
5/23/07
1:30PM, 82deg
Swim 2250yds, 1 hour
Spin bike 15 min, HR 1-2-3...and 4!
Run 1:15, HR 2-3
Back at it strong after a somewhat crummy workout yesterday. Shortened my swim a bit but accomplished more than half of what was on my scheduled workout. Did a quick bike hammer-fest to make up for missing part of my spin Turbo workout yesterday. Ran intervals exactly as prescribed. Very solid three sport day.
Swim 2250yds, 1 hour
Spin bike 15 min, HR 1-2-3...and 4!
Run 1:15, HR 2-3
Back at it strong after a somewhat crummy workout yesterday. Shortened my swim a bit but accomplished more than half of what was on my scheduled workout. Did a quick bike hammer-fest to make up for missing part of my spin Turbo workout yesterday. Ran intervals exactly as prescribed. Very solid three sport day.
Tuesday, May 22, 2007
Monday, May 21, 2007
5/21/07
Day off.
Returned 10AM today from San Francisco. Ran about 21 miles, walked another 6-8 while I was there. That earns me a day off due to the combined lack of sleep.
Missed a swim day again. I need to not miss swims!!!
Returned 10AM today from San Francisco. Ran about 21 miles, walked another 6-8 while I was there. That earns me a day off due to the combined lack of sleep.
Missed a swim day again. I need to not miss swims!!!
Sunday, May 20, 2007
5/20/07
ING Bay to Breakers Race
8AM, 7.5miles, just over 1 hour
Easy start w/11 min miles due to crowd. Hammered ending likely without ever going into zone3 (mostly downhill). Didn't wear HR monitor. Red eye home tonight at 3AM EST...
8AM, 7.5miles, just over 1 hour
Easy start w/11 min miles due to crowd. Hammered ending likely without ever going into zone3 (mostly downhill). Didn't wear HR monitor. Red eye home tonight at 3AM EST...
Friday, May 18, 2007
5/18/07 (part II)
10:30AM: Raleigh, NC
1 hour outside bike (17.5mph avg)
No HR monitor today
10:30PM EST: San Francisco, CA
Doubled up on workouts today. Lost the top of my water bottle on Raven Ridge road somehow. Strange. Now I find myself sitting in a nice hotel room in San Francisco. What a day.
1 hour outside bike (17.5mph avg)
No HR monitor today
10:30PM EST: San Francisco, CA
Doubled up on workouts today. Lost the top of my water bottle on Raven Ridge road somehow. Strange. Now I find myself sitting in a nice hotel room in San Francisco. What a day.
5/18/07 (Part I)
5:30AM
Spin 60 Turbo. Solid and followed workout closely.
Swim 45 technique. 1700 yds. Skipped cool down.
Finally feeling like I'm back in the game since the half IM two weeks ago. Solid workouts today although I shortened the swim. Not sure why but it was a good confidence building swim anyway.
Spin 60 Turbo. Solid and followed workout closely.
Swim 45 technique. 1700 yds. Skipped cool down.
Finally feeling like I'm back in the game since the half IM two weeks ago. Solid workouts today although I shortened the swim. Not sure why but it was a good confidence building swim anyway.
Wednesday, May 16, 2007
5/16/07
6:30AM run 45min 5.8miles
HR zone 1-2 with short accels into zone 3
Easy, hilly run in Tallahassee. Left kneecap continues to be bothersome ever since flight over to Portugal over a week ago. I think I've decided that I always run injured and in discomfort. Usually knees, sometimes back, once in a while hips. If I just run faster I can move the pain/discomfort into my head and away from my joints. Seems to work.
HR zone 1-2 with short accels into zone 3
Easy, hilly run in Tallahassee. Left kneecap continues to be bothersome ever since flight over to Portugal over a week ago. I think I've decided that I always run injured and in discomfort. Usually knees, sometimes back, once in a while hips. If I just run faster I can move the pain/discomfort into my head and away from my joints. Seems to work.
Tuesday, May 15, 2007
5/15/07
60min bike spin
30min run easy
Easy spin and easy run. Felt a little better with more energy. Trip to Tallahassee. Be back tomorrow.
30min run easy
Easy spin and easy run. Felt a little better with more energy. Trip to Tallahassee. Be back tomorrow.
Sunday, May 13, 2007
5/13/07
Day off. Mother's Day.
Gearing up for back to the real workout schedule Monday. Dropped MTB at shop yesterday. Begin thinking about Xterra!!!!
Gearing up for back to the real workout schedule Monday. Dropped MTB at shop yesterday. Begin thinking about Xterra!!!!
5/12/07
Spin bike 75min.
T-run 45min.
Swim 500yds in Lake. Very easy.
HR zone 2 mostly with a burst into 3 on the bike. Legs felt very strong on bike. Run was easy but solid as well. Feeling good back on schedule. Got kicked out of lake for the first time.
T-run 45min.
Swim 500yds in Lake. Very easy.
HR zone 2 mostly with a burst into 3 on the bike. Legs felt very strong on bike. Run was easy but solid as well. Feeling good back on schedule. Got kicked out of lake for the first time.
5/11/07
Bike 31miles. 1.5 hours. No HR monitor.
T-run 2.5miles. 25min.
Finally! Back to a good workout. Felt very fresh on the bike. Went pretty hard but felt really good. Run was easy.
T-run 2.5miles. 25min.
Finally! Back to a good workout. Felt very fresh on the bike. Went pretty hard but felt really good. Run was easy.
5/9/07
Run 4.5 miles again.
Knee a bit better. Still running on wine, poor diet, and crazy sleep patterns. Portugal.
Knee a bit better. Still running on wine, poor diet, and crazy sleep patterns. Portugal.
5/8/07
Run 35 min. Est 4.5miles. 80deg.
Knee still hurts. Ran lots of short steep hills in Portugal. Too much wine and not enough sleep.
Knee still hurts. Ran lots of short steep hills in Portugal. Too much wine and not enough sleep.
5/7/07
Day off.
Arrive in Portugal. Left knee got very stiff and sore on plane. Feels like back of kneecap issue. Sleep pattern a mess.
Arrive in Portugal. Left knee got very stiff and sore on plane. Feels like back of kneecap issue. Sleep pattern a mess.
5/6/07
Day off.
Watch friends compete in White Lake Sprint. John W completes both races! Then get home and get on a plane to Portugal!
Watch friends compete in White Lake Sprint. John W completes both races! Then get home and get on a plane to Portugal!
Wednesday, May 9, 2007
White Lake 1/2 Ironman Results
I will get back to posting workouts shortly. Until then see some of my triathlon posts here.
Thursday, May 3, 2007
4/19/07 - 5/3/07
Suffice to say travel, family, work and a heavy training schedule have gotten in the way of blogging. Workouts have been great and the White Lake Half Ironman distance triathlon is in two days then off to Portugal for four days. Look for workout updates again by 5/9/07.
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