3-20-09

lunchtime -
* Run - treadmill
Did 10 min ez wu then did some intervals - 2 min on / 3 off - then did 3 min CD
~ 30 min total

3-19-09

lunchtime -
Treadmill run - ez - 22 min
* Kind of short but was running low on time and just wanted to shake the legs out. This was first run since RiverRun. Finally not feeling sore.

pm - Swim
* Did 250 WU; then did 10 x 50yd at race pace - avg'd :38/50 then did 5x100yds at race pace - avg'd 1:18/100 --> did this set twice for total 2k @ race pace then did 250 CD
total 2500 yds / ~50minutes

3-18-09

lunchtime -
Core workout with some weights and stretching
~30 minutes

pm -
*off* - plan was to run but got hung up with looking at a house in Jax Bch with steph then went to TacoLu instead and ate too much.

3-17-09

a.m.
Swim at Brooks
Did 4 x 10 min - stroke work - nothing fast - just consistent laps around tpace+5
Last set with paddles / buoy
~ 45 min total

lunchtime -
Stretching ; Core workout with some weights
~ 30 minutes

p.m.
County Line group ride
Kinda cold - had arm / knee warmers on the whole time
Nice tailwind on way out which meant rough headwind on way back. Legs were aching when I tried to push hard, so I kept the cadence somewhat high and didn't do too much hard work. C Long was doing 3min on/off intervals so we let him do most of the work! We rode through Nocatee due to construction on Roscoe. Fun ride - got in around 35 miles / ~1hr40min. Avg HR 140's.

3-16-09

*off*
Recovery day - feeling tired and legs are sore from weekend

Chilled at home all night - chips, salsa, guac, & a beer!!

3-15-09

mid day -
Rode tt bike - 3hrs 30 mins (~71 miles solo)
Did Nocatee loop first then down to Vilano and back. Had headwind going south then nice tail wind on way back. My lower back was a little sore b/c saddle slid down on way down to vilano. Felt better after fixed. Legs were a little sore from Saturday run.

Good ride, all in all though.

3-14-09

am - River Run - 15K National Championship
Splits:
mi 1 = 6:27
mi 2 = 6:31
mi 3 = 6:38
mi 4 = 6:50
mi 5 = 6:44
mi 6 = 6:44
mi 7 = 6:43
mi 8 = 7:05
mi 9 = 7:15 (Hart bridge)
.33 = 2:01
Finish time = 1:02:58

3-13-09

*off*

Recovery day - might do a little stretching at the gym during lunch time but nothing else.

Wearing compression sleeves ALL DAY!

3-12-09

am - swim at Brooks
Did 4x500 at t-pace with 1min rec
(7:33.56 ; 7:33.99 ; 7:26.83 ; 7:20.63) then did 250 CD with paddles / buoy

Lunchtime -
4 mile run - from office - hot : around 80 but bright sunny skies
Splits - 7:06 ; 7:25 : 7:40 ; 7:53 -- just cruised nice and easy / recovery run

pm -
County Line Group ride -
Fast - did the Nocatee loop - actually rode pretty good considering my load from earlier in day. Legs definitely had a little 'burn' when I tried to push it - but still felt pretty good. Probably rode a lil harder than I should have.

*was a good solid day of training - all 3 disciplines! Want to to do this maybe once a week for each build week. Definitely slept good at night.

3-11-09

pm - trail run
* was supposed to do track / speed workout but lacrosse game going on so switched to trail run - did about 20min wu ; then did 1 mile at 5k pace then 1mile recovery then 1 mile at 5k pace then recovery jog back to car
~ around 1hr total

3-10-09

lunchtime - core / weights - gym workout
5min stretching; 50 situps ; 2x10 back extension; torso twist ; side bends ; cable twist ; chest press ; rows ; pullups ; 5min cd stretching

pm - brick
Did CLR with about 20min wu then 1:10 ride - fast pace - did a bunch of work up front (as much as possible)
T-run afterwards - 25 min ez - down 1st street and back -

(back on it) 3-9-09

Gettin back on it after a little layoff after the 6hrs at Santos.

AM - Swim at Brooks
Did 200 WU;
4 x 300 @ t pace ; 30 sec rec ; 100 @ r pace
(4:20.69 / 1:22.59) ; (4:21.09 / 1:22.45) ; (4:20.04 / 1:20.54) ; (4:15.87 / 1:16.11)
200 CD with paddles

total ~2k