4/18/07

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.

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.

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.

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

4/14/07

Day Off

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.

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.