6/29/07, Friday

6AM 1.2mile open water swim - NO WETSUIT, first time I've done that long w/out
Later in 90degrees...10mile run / 90min., HR 1-2 only

Big day. Legs felt pretty good although run was very slow. And hilly.

6/28/07, Thursday

5:45AM brick class
30 spin HR 3
45 run, 5miles, HR1,2 some 3
1000yds as 175 free / 25 stroke

Solid morning workout but fell short on making up Wednesday's swim as planned.

6/27/07, Wednesday

Unplanned day off. Missed AT Swim.

6/26/07, Tuesday

5:45AM Turbo spin as prescribed, 70min
30min t-run

6/25/07, Monday

6AM., 1.3mile open water swim
5PM, 45min weights, w/u spin

Need to ditch the wetsuit. Water is getting too hot.

6/24/07, Sunday

Day off after big ride.

6/23/07, Saturday

6:30AM, 75-80deg
90mi ride, 4.75hrs, bunch of short stops
18.6mph avg.
2mi, 20min t-run very hilly

Big day. Very strong went really well. Rode with 2 others entire time. Did some lead.

6/22/07, Friday

5:45AM
Lake Swim 1.3 miles

Easy aerobic. Worked on form. Wetsuit for 2/3, none for last 1/3. Went very well without!

6/21/07, Thursday, longest day of year

5:45AM
30 spin HR2-3
30 easy run HR2
30 swim, 1000+ w/stroke and free

Later
1:45 road ride/33mi, HR 1-2 (129avg, 158max)

Good moderate effort day. Getting back in the groove after Xterra.

6/20/07, Wednesday

45spin HR 1-2, some 3
30min weights
1000yds swim easy free/25min

6/19/07, Tuesday

60min outside bike ride

A little tired. Mostly zone 1, some 2, and a few 3 bursts. Moderate hills.

6/18/07, Monday

Recovery Day.

Feeling good. No issues from race.

6/17/07, Sunday

Xterra SE Championship race day. Details here shortly.

6/16/07, Saturday

1 hour mod-hard mtn bike
600yd river swim easy
30min easy-mod mtn bike

Xterra scouting and prep.

6/15/07, Friday

1200 yds easy swim in river

Xterra swim clinic.

6/14/07, Thursday

YMCA brick class
30min spin, HR 2-3
30min run, HR 2-4low
1000yd swim

Good day. Went pretty hard.

6/12/07, Tuesday

90min MTB singletrack, HR avg 128, MAXED OUT AT 193? Not sure if that's accurate but it would explain comments below.

Had my first bonk in years. Not sure how that can occur on a 90min ride but it did. Hammered thru it but just didn't have energy to stay consistent in effort on trail. Good workout I guess despite.

6/11/07, Monday

6AM
45 spin bike random workout (w/w, zone 2-3 middle, cool down)
30min weights medium

Kinda blah day.

6/10/07, Sunday

Super solid 3 hour / 60mile road ride. Great HR control 132avg, 166 max with some hill blasts. No t-run due to resting achilles.

6/9/07, Saturday

DAY OFF

Swim 500 yards

6/8/07

6AM
Swim 1 mile open water

MTB 1:45 singletrack
t-run trail 25min

Solid MTB on moderate to difficult (for Raleigh) MTB trails at Beaver Dam. First time on singletrack in years. Cycling endurance helped but still a little shaky at speed. Left knee issue and achilles on run.

6/7/07, Thursday

5:30AM brick class
30spin
30run

swim later in day 750 as 50 yard sprints

6/6/07, Weds

6AM, Hartford, CT, 61deg
Run 60min, about 8miles, hard intervals

20min warmup
6/5/4 all at HR3 with 3min recovery
3/2/1 all at HR4 with 3min recovery
5 or 10min cool down

Strong day. Legs (l knee and l achilles) are a bit sore from a lot of running following a strong 10k leg to this past weekend's tri event.

6/5/07, Tuesday

4 sport day, abridged version...
Turbo spin 45 min (first half of prescribed workout)
Weights 30 min

Later in day
Swim 30min/1750 (2/3 of prescribed workout)
Run 45min/easy 1-2

Couldn't seem to start day off right since I left my hydration and just couldn't get a consistent zone 4 for turbo. Good day overall, just didn't meet Turbo and Swim metrics.

6/4/07

Day off.

Had every intention of working out today but body is saying it would rather nap. However no nap, just work.

6/3/07

Kerr Lake International Distance Triathlon, 65deg and light rain
1500m swim 34min
40K bike 1:07
10K run 41min

Left the HR monitor and watch in the car -- designed for mental relaxation and a less intense effort. Pretty good performance overall considering I was trying to treat this as a "C" race. I have trouble not competing at 100% so I figure I did go about 85-90% on the day. Got lost in transition and got confused on a run turnaround. Big fun in pretty foul weather.

6/2/07

40mi bike ride

Crushed a few hills, fairly easy otherwise catching up with John W. while we rode.

6/1/07

1.5mi swim, 55min
1 hour MTB ride, easy HR1-2 with a couple hill blasts

Nice.

5/31/07

5:30AM
30min spin - YMCA brick class, HR2-3
135min run/17miles / HR1 with some 2, no 3

8:45PM
400yd swim video

Big day. Knee condramalacia (sp?) noticable but ok during run -- but very discomforting for rest of day. Right outside ankle hurt (just like post GA 1/2 marathon). Run felt easy. Could have gone longer but getting kinda achy. Swim was practically nothing.

5/30/07

5:30AM
75min turbo spin
35min t-run

3:30PM
30min weights

Hard on the turbo. Workout as prescribed (Tuesday's). Good t-run HR1-2.