Swim, Lake 1mi, 45 minutes
Bike, 14mi easy with some pick ups
Feeling good and strong. Taking it easy.
Friday, August 31, 2007
Thursday, August 30, 2007
8/30/07, Thursday
Spin 30min, HR2 high and 3
Run 40min, tempo at HR2-3 with pickups
Swim 4500 w/some fast 50s
Run 40min, tempo at HR2-3 with pickups
Swim 4500 w/some fast 50s
Tuesday, August 28, 2007
8/28/07, Tuesday
Spin 30 min, w/some HR3 effort
Run 30 min easy, some tempo
Skipped half of spin due to crotch issues. Maybe it was the shorts, maybe the crappy spin bike seat, maybe neither. Then had a short run due to GI problem. This workout was a half-ass mess. Day off tomorrow to re-group for home stretch workouts....
Run 30 min easy, some tempo
Skipped half of spin due to crotch issues. Maybe it was the shorts, maybe the crappy spin bike seat, maybe neither. Then had a short run due to GI problem. This workout was a half-ass mess. Day off tomorrow to re-group for home stretch workouts....
8/27/07, Monday
Swim 3000yds
Some kick, stroke, drills and a lot of free
Skipped 2nd half of workout to try to continue to shake sinus issue.
Some kick, stroke, drills and a lot of free
Skipped 2nd half of workout to try to continue to shake sinus issue.
Monday, August 27, 2007
8/26/07, Sunday
Run 10miles, 1.5 hours
Nice N easy due to head cold / sinus problem continuance. Felt good during most of run at a semi-easy pace. No HR monitor. Faded later in day due to illness+last big weekend workout.
Nice N easy due to head cold / sinus problem continuance. Felt good during most of run at a semi-easy pace. No HR monitor. Faded later in day due to illness+last big weekend workout.
Saturday, August 25, 2007
8/25/07, Saturday
Swim 1 mile @ 75-85% effort
Ride 80mi, <4.5 hrs, 19.1mph avg
Skipped t-run 30
Ouch. It was 97 degrees at the finish of this mostly draft-free swim/ride. My lingering sinus issue combined with the extreme heat and humidity had me somewhat light headed towards the end. And I made the call that a t-run would have put me at risk of heat exhaustion.
The good news is that I felt fit enough to run at the end if the heat was not so intense. And, if I am able to do this heat ride with a moderate illness I am feeling pretty fit. However, I learned that a hot IM will have me dialing the cycling speed way down.
Nutrition:
Oatmeal pre-ride, coffee pre-ride
1 bottle gatorade endurance
1 bottle perpetuem
3 bottles water
2 bottles gatorade
1 coke
1 red bull
3 gels (not near enough food intake, duly noted)
Ride 80mi, <4.5 hrs, 19.1mph avg
Skipped t-run 30
Ouch. It was 97 degrees at the finish of this mostly draft-free swim/ride. My lingering sinus issue combined with the extreme heat and humidity had me somewhat light headed towards the end. And I made the call that a t-run would have put me at risk of heat exhaustion.
The good news is that I felt fit enough to run at the end if the heat was not so intense. And, if I am able to do this heat ride with a moderate illness I am feeling pretty fit. However, I learned that a hot IM will have me dialing the cycling speed way down.
Nutrition:
Oatmeal pre-ride, coffee pre-ride
1 bottle gatorade endurance
1 bottle perpetuem
3 bottles water
2 bottles gatorade
1 coke
1 red bull
3 gels (not near enough food intake, duly noted)
Thursday, August 23, 2007
8/23/07, Thursday
Spin bike 35min, HR2-3
Run 5mi, 40min, tempo, HR2+
Lack of sleep and creeping sinus infection had me out of bed slow but workout was strong. Planned to swim later in day but green muck in head and proximity to taper convinced me a nap was a better idea.
Run 5mi, 40min, tempo, HR2+
Lack of sleep and creeping sinus infection had me out of bed slow but workout was strong. Planned to swim later in day but green muck in head and proximity to taper convinced me a nap was a better idea.
8/22/07, Wednesday
AM Run 1.25hrs, 9-10mi, 1/2 interval, 1/2 tempo
PM Swim 1.75hrs, 4500yds, drills and 4oo decendings
A great workout day. Had some minor stomach issues in middle of swim but worked through them for what turned out to be a very strong day.
PM Swim 1.75hrs, 4500yds, drills and 4oo decendings
A great workout day. Had some minor stomach issues in middle of swim but worked through them for what turned out to be a very strong day.
8/20/07, Monday
Run 2.25hrs, 15miles
Make up run from Sunday. Healthy, but moderate, pacing. No HR monitor.
Make up run from Sunday. Healthy, but moderate, pacing. No HR monitor.
Sunday, August 19, 2007
8/19/07, Sunday
Day off. Unplanned.
Missed 2.5 hour run due to onset of massive head cold. Yesterday's ride/run was at the beach and very strong but apparently wiped me out. I felt something minor coming on Friday night but it has now kicked in full swing. A good omen...get it out as I head into gradual taper!
Missed 2.5 hour run due to onset of massive head cold. Yesterday's ride/run was at the beach and very strong but apparently wiped me out. I felt something minor coming on Friday night but it has now kicked in full swing. A good omen...get it out as I head into gradual taper!
Saturday, August 18, 2007
8/17/07, Friday (out of order)
1.3 mile open water swim
Getting faster, still not fast. More comfortable in water - 100% bilateral breathing.
Getting faster, still not fast. More comfortable in water - 100% bilateral breathing.
8/18/07, Saturday
Bike 93mi, 19.4mph avg, 4.75 hours
Run 65min, 8mi
Don't be deceived. I am at the beach so its fast, flat and hot. The bike was still a lot of work in the wind and with some moderate hills. Nice to do 22-24mph with the wind of course. The run was OK but a lot of work in the heat.
Nutrition:
Bike:
1 bottle gatorade endurance
1 bottle perpetuem
1 bottle gatorade
3/4 can red bull
3 bottles water
1 lara bar
2/3 power bar
2 gels
Run:
1 bottle gatorade endurance
1 bottle gatorade
1/3 bottle water
Run 65min, 8mi
Don't be deceived. I am at the beach so its fast, flat and hot. The bike was still a lot of work in the wind and with some moderate hills. Nice to do 22-24mph with the wind of course. The run was OK but a lot of work in the heat.
Nutrition:
Bike:
1 bottle gatorade endurance
1 bottle perpetuem
1 bottle gatorade
3/4 can red bull
3 bottles water
1 lara bar
2/3 power bar
2 gels
Run:
1 bottle gatorade endurance
1 bottle gatorade
1/3 bottle water
Friday, August 17, 2007
8/16/07, Thursday
Spin 30 easy/moderate
T-Run intervals 85min, moderate+ (3x15 in HR3), 10mi
Swim (later in day) 3000yds, 75min pretty easy
Rock climb (actually mostly take pics of my daughter) indoors
A four sport day! SBR all went very well. Confidence in water is increasing and fatigue after is nominal. Knees took a beating on interval run but still felt pretty good all day.
T-Run intervals 85min, moderate+ (3x15 in HR3), 10mi
Swim (later in day) 3000yds, 75min pretty easy
Rock climb (actually mostly take pics of my daughter) indoors
A four sport day! SBR all went very well. Confidence in water is increasing and fatigue after is nominal. Knees took a beating on interval run but still felt pretty good all day.
Wednesday, August 15, 2007
8/15/07, Wednesday
Run, 30min, 4mi, 5AM
Spin, 70min, as prescribed, intervals of 15min in HR3, 5:30AM
Run, 30min, 4mi, 6:40AM
My own format today. Had to start running at 5AM due to YMCA not opening in time to bike then run a full 60min t-run. Did run-bike-run all in a row with no long rest.
Spin, 70min, as prescribed, intervals of 15min in HR3, 5:30AM
Run, 30min, 4mi, 6:40AM
My own format today. Had to start running at 5AM due to YMCA not opening in time to bike then run a full 60min t-run. Did run-bike-run all in a row with no long rest.
Tuesday, August 14, 2007
8/14/07, Tuesday
Unplanned DAY OFF.
Arrived home late from trip. Will move turbo and t-run to Weds (as run-spin-run) due to time constraint of YMCA not opening until 5:30AM and need to be on plane at 9AM. Will move Weds swim to Thursday afternoon.
Arrived home late from trip. Will move turbo and t-run to Weds (as run-spin-run) due to time constraint of YMCA not opening until 5:30AM and need to be on plane at 9AM. Will move Weds swim to Thursday afternoon.
Monday, August 13, 2007
8/13/07, Monday
Swim 4500yds, 1.75hrs, some drills, mostly free with many small rests by design.
Great swim today. Exactly as prescribed. Could feel differences in stroke to change speed. Confidence was high. If I can only swim straight I'll be in good shape for IM...
Great swim today. Exactly as prescribed. Could feel differences in stroke to change speed. Confidence was high. If I can only swim straight I'll be in good shape for IM...
Sunday, August 12, 2007
8/12/07, Sunday, Part II
Run 35min, 4mi
I think this brings my daily total to 3 hours 5min of running and about 21 or 22 miles. A big day especially considering I almost ripped myself apart on yesterday's 118 mile ride. I feel really good about my legs' ability to hold up when tired. The question becomes whether they can do it during IM and with less nutrition in the gut. 28 days to find out.
I think this brings my daily total to 3 hours 5min of running and about 21 or 22 miles. A big day especially considering I almost ripped myself apart on yesterday's 118 mile ride. I feel really good about my legs' ability to hold up when tired. The question becomes whether they can do it during IM and with less nutrition in the gut. 28 days to find out.
8/12/07, Sunday, Part I
Run, 2.5hrs, estimated at 16.5-17 miles
All HR1-2
Great AM run. Considering how I crushed myself on the bike yesterday I sure felt good on miles 5-17 of this run. I could have completed a marathon today. 30min more to run this PM.
All HR1-2
Great AM run. Considering how I crushed myself on the bike yesterday I sure felt good on miles 5-17 of this run. I could have completed a marathon today. 30min more to run this PM.
8/11/07, Saturday
Bike 118miles, 6.5 hours for 112, 6.75hrs total. Just over 17mph avg.
Wow. This hurt. Rode the first 60mi with another rider than back on my own. It wasn't that hot but I was feeling a bit "heat-dazed" at the finish. Skipped 20min t-run due to heat, which seemed bad but actually was not. My finish weight was down to 139 which indicates I was slightly under hydrated. Not running was probably a good call. See next post on big run next day.
Bike Nutrition:
1 bottle gatorade endurance
1 bottle perpetuem
1 bottle red gatorade
2 bottles water
1 red bull
1/2 can coke
3 gels
1 power bar
1 peanut butter granola bar pack
Wow. This hurt. Rode the first 60mi with another rider than back on my own. It wasn't that hot but I was feeling a bit "heat-dazed" at the finish. Skipped 20min t-run due to heat, which seemed bad but actually was not. My finish weight was down to 139 which indicates I was slightly under hydrated. Not running was probably a good call. See next post on big run next day.
Bike Nutrition:
1 bottle gatorade endurance
1 bottle perpetuem
1 bottle red gatorade
2 bottles water
1 red bull
1/2 can coke
3 gels
1 power bar
1 peanut butter granola bar pack
8/10/07, Friday
Swim 1.2 mi open water
Spin bike 40min
Easy day with good swim. Lake is getting VERY warm. Sweating during swims.
Spin bike 40min
Easy day with good swim. Lake is getting VERY warm. Sweating during swims.
8/9/07, Thursday
Run 45min, est 5-6mi
Easy run in Minneapolis. Ran from my hotel to see the collapsed bridge making national headlines.
Easy run in Minneapolis. Ran from my hotel to see the collapsed bridge making national headlines.
8/8/07, Wednesday
Run 10mile/1.2hour interval (15/12/10)
Swim 2500 mostly free some stroke and kick
Used up my juice on the t-run and subsequently a bit flat and pressed for time in the pool. Great interval run perfectly managed via HR.
Swim 2500 mostly free some stroke and kick
Used up my juice on the t-run and subsequently a bit flat and pressed for time in the pool. Great interval run perfectly managed via HR.
Saturday, August 11, 2007
8/7/07, Tuesday
Spin bike 60
Weights
Good turbo workout. I made it and stayed in HR3 for 2 out of 3 of the 12 minute intervals. One of my better turbos.
Weights
Good turbo workout. I made it and stayed in HR3 for 2 out of 3 of the 12 minute intervals. One of my better turbos.
Saturday, August 4, 2007
8/4/07, Saturday
Ride 70mi w/group, 20mph avg, 3.5hrs, moderate to hard effort.
Run 40min, 4.8mi, moderate effort.
Once again a bit hard on the bike because I was so fresh from a recovery week. Feeling tired now but will be ready to jump into two more key IM weeks!!
Run 40min, 4.8mi, moderate effort.
Once again a bit hard on the bike because I was so fresh from a recovery week. Feeling tired now but will be ready to jump into two more key IM weeks!!
8/2/07, Thursday
Mini-tri fun day!
Swim aerobic 2500 as 2x1000, 1x500 for times sake.
Ride 16mi moderate, 50min
Run 2.5mi easy/moderate
Flew home from Hartford, workout, fly out to Birmingham. Had to cram a lot in.
Swim aerobic 2500 as 2x1000, 1x500 for times sake.
Ride 16mi moderate, 50min
Run 2.5mi easy/moderate
Flew home from Hartford, workout, fly out to Birmingham. Had to cram a lot in.
Wednesday, August 1, 2007
Tuesday, 7/31/07
Spin 60min easy
Swim 2500, drills and stroke easy
Felt good on bike, bad in swim. Form was still good but stomach was bothering me. I perservered anyway and completed the easy swim workout.
Swim 2500, drills and stroke easy
Felt good on bike, bad in swim. Form was still good but stomach was bothering me. I perservered anyway and completed the easy swim workout.
7/29/07, Sunday, Part II
Run, 4mi, untimed, No HR
The second run of the two-a-day. Felt good and got me to 19mi on the day. Breaking run into two parts is noticeably less detrimental to joints and muscles.
The second run of the two-a-day. Felt good and got me to 19mi on the day. Breaking run into two parts is noticeably less detrimental to joints and muscles.
Subscribe to:
Posts (Atom)