7.31.09

a.m SWIM at Brooks -
Did 200 WU (100 ez + 100 kick)
Then did 300,200,100 X 3 at t-pace (4:08, 2:47, 1:20) / (5:05 stopped for 45 sec, 2:45, 1:22) / (4:11, 2:52, 1:24)
Then did 200 CD pulls with buoy.

Total 2200 yds / ~ 40 min

p.m RUN - ez pace
Just ran for thru PV @ 8:30-9/mile pace
~ 30 minutes

7.30.09

PM - trainer ride -
Just rode for an hour ez on the trainer - raining outside and just wanted to spin out the legs - feeling a little tight from the track workout the night before.
time: 1hr

7.29.09

Lunchtime Core Workout / Stretching
Core routine, some light weights, and stretching
~ 30 min


P.M. Track Workout at UNF --
Did 2000 WU = ~ 10:45 ez pace
Then did 10 x 400 w/ full recovery between each:
1:24 , 1:17 , 1:23 , 1:22 , 1:26 , 1:20 , 1:22 , 1:20 , 1:22 , 1:17
Then did 1000 CD ez pace = ~ 8:30 & stretched

Total ~ 50min

Overcast and hot & humid

7.28.09

P.M. - County line Group ride - started ride in the rain / wind but cleared up in Nocatee. Very small group - 5people then dropped to 4, then held steady effort at bridge back to the lodge - rode with 1 other guy. Total ride time was ~1:35 / 35 miles
Then did 20 min t-run ez pace. Felt pretty good on the run; especially considering the effort on the bike.

BACK ON IT.......... 7.27.09

So, its been awhile - but gonna start posting my workouts again. I've got 62 days until the "race". This month is a big push - lasting until 8.23.09 - then a recovery week followed by 3 weeks of peak-type workouts, then the big day is Sept. 27 -- time to focus.

A.M. SWIM @ Brooks -
Just did an ez 30 min with some stroke work; gonna take this week to get back into swim mode then next week do some actual pool workouts.

P.M. - CORE / STRETCHING @ Home
~ 30min