6AM Run
15mi, 2:08
2/3 bottle gatorade endurance
one gel
Apparently two beers, three deep fried stuffed jalapenos, and three fish tacos after 8PM the night before the big run are not as detrimental as one would think. We'll see if they attack this afternoon. I must admit feeling a bit rugged at the start of course.
HR stayed in 1-2 with the exception of a few hills. 72deg, 88%humidity.
Sunday, July 29, 2007
Saturday, July 28, 2007
7/29/07, Saturday
Bike 83mi, 4.5hrs, 18mph avg, HR 1-2, some 3, tiny bit of 4
T-run 5.5mi, 50min, no HR, easy pace
Bike nutrition:
1 bottle gatorade endurance
1 bottle perpetuem
1 bottle water
1 red bull
2/3 power bar
6 pb crackers
1 gel
Run nutrition:
1 bottle gatorade endurance
Horrible start followed by super finish. Not sure why but came alive in last 1/3 of bike and ran up some hills with solid, but in control, pacing. Run was way below threshold of what I can do. Good IM pacing day I'd say.
T-run 5.5mi, 50min, no HR, easy pace
Bike nutrition:
1 bottle gatorade endurance
1 bottle perpetuem
1 bottle water
1 red bull
2/3 power bar
6 pb crackers
1 gel
Run nutrition:
1 bottle gatorade endurance
Horrible start followed by super finish. Not sure why but came alive in last 1/3 of bike and ran up some hills with solid, but in control, pacing. Run was way below threshold of what I can do. Good IM pacing day I'd say.
Wednesday, July 25, 2007
7/25/07, Wednesday
Swim 4500yds, 1.75 hrs, 85% effort for main set
Prescribed workout except cooldown - subbed a 500 free for drills
Run 60min, 6 or 7 miles, intervals 10/8/6 @ HR3 with 3 min recovery in between
Very solid day. Felt dreary heading to swim so I cranked down a Sobe Adrenaline Rush. Must have helped because I was solid in the pool. Run was good, not great. I'm sure 87deg did not help.
Prescribed workout except cooldown - subbed a 500 free for drills
Run 60min, 6 or 7 miles, intervals 10/8/6 @ HR3 with 3 min recovery in between
Very solid day. Felt dreary heading to swim so I cranked down a Sobe Adrenaline Rush. Must have helped because I was solid in the pool. Run was good, not great. I'm sure 87deg did not help.
Tuesday, July 24, 2007
7/24/07, Tuesday
Run 50min HR 1 some 2
Easy, easy run all around the University of Alabama in Tuscaloosa. Very cool. Ran by aquatic center (should have brought goggles!) football stadium, law school, student housing. Beautiful campus. I hope we win this business so I can train here again.
Easy, easy run all around the University of Alabama in Tuscaloosa. Very cool. Ran by aquatic center (should have brought goggles!) football stadium, law school, student housing. Beautiful campus. I hope we win this business so I can train here again.
7/23/07, Monday
Swim 4200, 1.75 hrs w/stops aerobic
Bike 50min, 15+mi HR 1-2
Another very good swim day. 100% bilateral and good rythym entire time. Bike was basically a fun ride but followed shortly after swim.
Bike 50min, 15+mi HR 1-2
Another very good swim day. 100% bilateral and good rythym entire time. Bike was basically a fun ride but followed shortly after swim.
Monday, July 23, 2007
7/22/07, Sunday
7mile trail run
60min
No HR but RPE had me thinking I was about high zone 3. Ran with others to keep pace moving. Weather was low 70s which had me feeling very relaxed entire time.
60min
No HR but RPE had me thinking I was about high zone 3. Ran with others to keep pace moving. Weather was low 70s which had me feeling very relaxed entire time.
7/21/07, Saturday
Bike 108mls, 5.75hrs
18.4mph avg
6ooo feet elevation gain
T-run 50min, 6 miles
Huge day. Went a tiny bit too hard on the bike (low/mid zone 3) but did not pay for it on the run. End of the bike was a bit tough but run was very solid. First 70 miles were group ride then on my own. I did some leading and a bit of pushing. Nutrition was solid. Did not feel stuffed and kept digesting during run and bike. Low 80s temps helped.
Nutrition:
Bike:
1 bottle gatorade endurance
1 bottle perpetuem
1 bottle water
2 bottles gatordade
1 red bull at mile 60
12 peanut butter crackers
2 gels (including one on last 3 miles)
1 powerbar
Run:
1 bottle gatorade endurance
18.4mph avg
6ooo feet elevation gain
T-run 50min, 6 miles
Huge day. Went a tiny bit too hard on the bike (low/mid zone 3) but did not pay for it on the run. End of the bike was a bit tough but run was very solid. First 70 miles were group ride then on my own. I did some leading and a bit of pushing. Nutrition was solid. Did not feel stuffed and kept digesting during run and bike. Low 80s temps helped.
Nutrition:
Bike:
1 bottle gatorade endurance
1 bottle perpetuem
1 bottle water
2 bottles gatordade
1 red bull at mile 60
12 peanut butter crackers
2 gels (including one on last 3 miles)
1 powerbar
Run:
1 bottle gatorade endurance
7/20/07, Friday
1 hour open water swim, 1.3mi
Swam my pace with a couple short bursts. I continue to be one of the lagging swimmers in the Friday group but it sure is fun getting out there with a group and seeing the sun rise while swimming.
Swam my pace with a couple short bursts. I continue to be one of the lagging swimmers in the Friday group but it sure is fun getting out there with a group and seeing the sun rise while swimming.
7/19/07, Thursday
1 hour spin
45 min run
Ended up turning turbo spin day into easy spin day. I guess yesterday wiped me out more than I thought. Overall a very easy workout today.
45 min run
Ended up turning turbo spin day into easy spin day. I guess yesterday wiped me out more than I thought. Overall a very easy workout today.
7/18/07, Wednesday
Swim 4250, 1.75 hrs
Run 6mi with intervals 10/8/6
This was a fantastic workout day. Easily my best swim day ever followed later that day by a very strong 40min hammer of a run on my neighborhood loop. I don't seem to be losing much speed and I feel great afterwards. I do need to extend my run distance to make the hour prescribed for these interval runs.
Run 6mi with intervals 10/8/6
This was a fantastic workout day. Easily my best swim day ever followed later that day by a very strong 40min hammer of a run on my neighborhood loop. I don't seem to be losing much speed and I feel great afterwards. I do need to extend my run distance to make the hour prescribed for these interval runs.
Tuesday, July 17, 2007
7/17/07, Tuesday
Spin bike 65min
HR 1-2, NO 3
Weights 30min
Due to big run Sunday, hard bike/run Saturday, and big swim yesterday I delayed the turbo spin to this coming Thursday. Today became easy spin day with no t-run because my achilles is bothering me mildly again. The 16 mile run on Sunday is leaving its mark. Feeling good otherwise.
HR 1-2, NO 3
Weights 30min
Due to big run Sunday, hard bike/run Saturday, and big swim yesterday I delayed the turbo spin to this coming Thursday. Today became easy spin day with no t-run because my achilles is bothering me mildly again. The 16 mile run on Sunday is leaving its mark. Feeling good otherwise.
7/16/07, Monday
Swim 4500yds
1.75hrs
mostly free aerobic, some pull, some choice
Swam as prescribed. Strange nausea feeling during much of swim. Perservered anyway. Biggest swim ever.
1.75hrs
mostly free aerobic, some pull, some choice
Swam as prescribed. Strange nausea feeling during much of swim. Perservered anyway. Biggest swim ever.
7/15/07, Sunday
Run
16mi
2.25hrs
no HR / RPE had me at 1-2, maybe some low 3
This was not the plan. It was supposed to be a 1.25 hour run but I got lost since I ran from the hospital. Made it back safely with a huge run under my belt...
16mi
2.25hrs
no HR / RPE had me at 1-2, maybe some low 3
This was not the plan. It was supposed to be a 1.25 hour run but I got lost since I ran from the hospital. Made it back safely with a huge run under my belt...
Saturday, July 14, 2007
7/14/07, Saturday
Madison turned one day old today.
Daddy rode 86miles, 4.5hrs, 19.5mph avg (group ride)
HR avg 136
HR max 187
t-run 23:35, 3.1 miles
HR avg 166
HR max 181
Yes, Daddy was a bit wired up today. I did a lot of leading and I blasted a pretty long hill harder than I have ever rode in my life (hence the 187 HR). Then I pushed a little too hard on a t-run in 90 degrees and high humidity. Must be the halo of childbirth as this was supposed to be an easier day. At least this gurantees me an easy long run Sunday.
Daddy rode 86miles, 4.5hrs, 19.5mph avg (group ride)
HR avg 136
HR max 187
t-run 23:35, 3.1 miles
HR avg 166
HR max 181
Yes, Daddy was a bit wired up today. I did a lot of leading and I blasted a pretty long hill harder than I have ever rode in my life (hence the 187 HR). Then I pushed a little too hard on a t-run in 90 degrees and high humidity. Must be the halo of childbirth as this was supposed to be an easier day. At least this gurantees me an easy long run Sunday.
7/12/07, Thursday
30 spin
40 interval t-run
Missed weights to head home to cover while mommy goes to baby doctor.
40 interval t-run
Missed weights to head home to cover while mommy goes to baby doctor.
Wednesday, July 11, 2007
7/11/07, Wednesday
1 hour swim, 3000 yds.
Did presribed workout and added a 500 free since I came up short on Monday. Felt good in the pool, especially during 500. Still a bit frustrated that it takes me close to a full minute to swim a relaxed 50...
Did presribed workout and added a 500 free since I came up short on Monday. Felt good in the pool, especially during 500. Still a bit frustrated that it takes me close to a full minute to swim a relaxed 50...
7/10/07, Tuesday
45 spin bike HR1-2 easy!
40min t-run HR1-2 easy!
45min weights
Felt really fit on bike and run. Put some resistance on bike and just cruised. Then on run I kept finding myself picking up the pace due to how good I was feeling. This recovery week stuff sure is relaxing.
40min t-run HR1-2 easy!
45min weights
Felt really fit on bike and run. Put some resistance on bike and just cruised. Then on run I kept finding myself picking up the pace due to how good I was feeling. This recovery week stuff sure is relaxing.
Sunday, July 8, 2007
7/8/07, Sunday
5AM adventure run
90 min, HR1-2, partial trail run in the dark
about 9 miles of hills and trails
90 min, HR1-2, partial trail run in the dark
about 9 miles of hills and trails
Saturday, July 7, 2007
7/7/07, Saturday
5.5 hour bike, 107miles, 8700' vertical gain, 18.9mph avg.
HRavg 131, max 174
My first century. Had a couple 90s before this but made the big hundy today. Rode solid with a group of 3 so some drafting occurred. I did some lead and had a strong finish, able to crush some hills from miles 85 to 100. Skipped t-run to save legs for 5AM run Sunday.
Nutrition:
3 gels
1 bottle perpetuum
1 bottle gatorade endurance
1 bottle gatorade
2 bottles water
1 pack of pb crackers
HRavg 131, max 174
My first century. Had a couple 90s before this but made the big hundy today. Rode solid with a group of 3 so some drafting occurred. I did some lead and had a strong finish, able to crush some hills from miles 85 to 100. Skipped t-run to save legs for 5AM run Sunday.
Nutrition:
3 gels
1 bottle perpetuum
1 bottle gatorade endurance
1 bottle gatorade
2 bottles water
1 pack of pb crackers
Friday, July 6, 2007
Wednesday, July 4, 2007
6/4/07, Wednesday, Independence Day
45min+ open water swim, approx 1.1mi
45min+ AT swim, skipped warm up and cool down but did:
400 pull
3x(200 on 20sec rest, 2x100 on 10sec rest, 4x50 on 5 sec rest) @ 85% effort
40min, 5 mile interval run (8/6/4min@HR 3 with 3min rest between)
Very solid swim day. Interval run was in 90 degrees so effort, while clearly mid to upper zone 3, felt a tad bit subdued.
45min+ AT swim, skipped warm up and cool down but did:
400 pull
3x(200 on 20sec rest, 2x100 on 10sec rest, 4x50 on 5 sec rest) @ 85% effort
40min, 5 mile interval run (8/6/4min@HR 3 with 3min rest between)
Very solid swim day. Interval run was in 90 degrees so effort, while clearly mid to upper zone 3, felt a tad bit subdued.
7/3/07, Tuesday
1:15 Turbo Spin as prescribed
40min t-run 1-3, low 3
45 weights
Great turbo. HR was where is should have been. T-run was easy - moderate effort. about 5 miles.
40min t-run 1-3, low 3
45 weights
Great turbo. HR was where is should have been. T-run was easy - moderate effort. about 5 miles.
7/2/07, Monday
3500 Aerobic swim workout, 1:30ish
Good solid swim. Completed entire prescribed workout.
Good solid swim. Completed entire prescribed workout.
Sunday, July 1, 2007
6/30/07, Saturday
3:45 ride, 80mi, HRavg 138, HR lots of 2 with a bunch of 3, HR max 178
32min t-run, 4 miles HR avg 155, max 179
A big day that fell a bit short on overall time but likely made up for it in intensity. High humidity meant lots of fluid intake. Also fell a bit short on food intake. Plenty of liquid calories but only two gels for food.
32min t-run, 4 miles HR avg 155, max 179
A big day that fell a bit short on overall time but likely made up for it in intensity. High humidity meant lots of fluid intake. Also fell a bit short on food intake. Plenty of liquid calories but only two gels for food.
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