8.4.09

a.m. Swim at Brooks
Did 100 kick + 100 ez wu; Then Did 3x500 at t-pace+10 (7:58, 8:03, 8:01) then did 10 min CD pulls with bouy/paddles

Total time ~43min

pm - Trainer ride due to weather - just spun super ez for 1hr - worked out well because legs were still a little stiff - so probably was for the best. I'll figure that i'll hit it hard on Thursday nite for a group ride or at Hanna on the mtb.

~ 1hr

2-18-09

midday
30 min core workout at lunchtime

p.m.
25 min run with pickup the last half mile - transition straight to trainer ride for one hour with 45 min at zone 3/4 - last 15 min CD

total time 1hr 30min

2-14-09

mid morning -
Spin class b/c of rain outside - did 10 min wu then did 3x10min then did 10min cd
1hr

2-13-09

PM -
EZ spin on the road - kept hr low around 110bpm
~ 45min

2-12-09

pm -

Bridges downtown over Acosta - did 13 laps total --> about 26mi

* This was one of my best workouts this year. I tried to hold a sustainable effort for all laps - right around 6:30 each lap. Mostly stayed seated for climbs - hr would peak out around 180 for each climb. Great ride. I will definitely do some more of these!!

total time 1hr 30min

View from the top while heading back to the SanMarco side:

2-7-09

mid-day
~60mi road ride on TT bike - down to Vilano, thru St. Aug, back up US1 to 210 thru Nocatee, over bridge to Roscoe to PV and back home. Kept it fairly steady effort - avg hr around 165. GREAT RIDE and AWESOME WEATHER!!
~ 3hrs

2-4-09

p.m.
Trainer ride
Did 20 min WU then did 5x2min intervals with 3min recovery between then did 15 CD
1hr

1-28-09

p.m. -
Trainer ride
Did 20 min warm up (ez spin)
then did 30 min zone 3
then did 10 min zone 4-5, then 10 min recovery at zone 2 then did 1-leg 2 min drills then 15 min CD
total time ~ 1:30

1-26-09

Monday -
1 hr ez spin on the trainer - legs were feeling a little rough from the weekend so I just spun out

1-17-09

Hanna Park Trail ride

6 laps - 3 at moderate pace (~23 -24 min pace) then rode with Todd at ez conversational pace for another 3laps

Total ride time 2hr 30min

1-13-09

pm
Brick workout
1 hr trainer ride - zone 2 mostly - a little zone 3 then to
~ 20 min run / jog -> just down 2nd and back on 1st to home.
total time ~ 1:29

1-12-09

a.m.
Swim at Brooks
300 wu
3 sets / ea @ 30 sec recov
set 1: 1x300 - 4:18.23
1x100 - 1:22.70
1x200 - 2:50.52
1min recov
set 2: 1x300 - 4:17.15
1x100 - 1:18.59
1x200 - 3:04.37
set 3: 1x300 - 4:19.17
1x100 - 1:15.96
7min CD pull / paddles
total time = 42 min

lunchtime -
core workout
30 mins

pm
spin - trainer
45 min

1-7-09

a.m.
40 min at the pool
- did 5 min wu, then did 3 x 10 min sets -
Focused on stroke / technique
sets 1 & 2 ez pace around 1:27 - 1:30 / 100 pace; set 3 - paddles / pull buoy

pm-
1hr 30min trainer ride

1-6-09

Lunchtime -
~ 25 min treadmill run
ez pace


p.m. -
45 min trainer ride
ez pace (just to spin out the legs)
- feeling a little "unfresh" from the weekend - probably b/c I ran so late on sunday afternoon

1-3-09

am

rode TT bike -

left house at 7 am - to guana 1st entrance ; met up with lodge group ride.

Really foggy - air temp around 55 - 60

2hr 40min ride ; ~ 45 miles total

1-1-09

MTB ride
~ 3hrs
Rode from house (really windy) did about 4 laps total and then rode home