AM - Swim at Brooks
* Got in a quick swim - did 4 x 400 nice and easy. Took my time and just tried to feel good in the water - worked on my stretching out my stroke.
Total time = 30 minutes
PM - Ride (pre-race ez ride with pickups)
* Rode my tribike and went south towards Guana. Did 15 minutes ez spin WU then did 4 x 2min at VO2 max -- basically hit 180bpm and tried to hold it for 2min. In between these intervals I would recover completely down to zone 1/2. CD for last 15 minutes - nice and ez spin.
Total time = 1hr
Showing posts with label ez. Show all posts
Showing posts with label ez. Show all posts
Tuesday, September 29, 2009
Tuesday, September 15, 2009
9.15.09
a.m. - Swim at Brooks
* Did 3 x 10 min sessions today - was feeling kind of tired, so this was a 'relaxing' workout. Nothing very hard - just focused on stroke technique. Used paddles / buoy for last 10min.
Total time = 35 min
pm. - Group ride
* Did County Line ride - ended up being a great ride - while going up the bridge I was able to get in a small break with Curtis, Tom, and Walter. Figured that it would get caught once the big group started working together in Nocatee but the four of us started working together and put in some good solid efforts. At the turn around for spoke 1 - we had about a 30-45 second gap! We kept on pushing hard and taking equal pulls around 26-28 mph. Since it is starting to get darker earlier - we only did spoke 1 & 3 so we kept it strong through the roundabout and just continued to open the gap. Luckily, once we hit the ramp and started to head back to the bridge - we had a bit of a tail wind. This helped us keep our speed and still get in some recovery. I could tell at this point that we were going to try to stay away ALL the way back. Hit the bridge and got up it quick but didn't kill it - saved some for the backside and we were doing 28-30 all the way to the Mickler's / 210 roundabout. At this point I looked back and couldn't see the group at all - either they just gave up or we were that far ahead. Down the Blvd. we still had a little tailwind so it was steady at about 26-28 with good 30-45 sec pulls. Right before the s-curve, Curtis starts picking it up and gets us to about 31mph and at this point I just can't hold his wheel - after about 10 secs I start to get gapped and then next thing I know i'm rolling 22 mph - luckily Walter was feeling it too - so we recovered from that and just kept it rolling back the Lodge. We maintained our comfortable 26-28mph while Tom and Curtis pulled away at 30..... good thing was that we still never got caught by the main group..... by the end of the ride we waited to see how far back they were and it was close to 2min that we put on them ...... for only a 30mile ride!
Total time = 1hr 30min
* Did 3 x 10 min sessions today - was feeling kind of tired, so this was a 'relaxing' workout. Nothing very hard - just focused on stroke technique. Used paddles / buoy for last 10min.
Total time = 35 min
pm. - Group ride
* Did County Line ride - ended up being a great ride - while going up the bridge I was able to get in a small break with Curtis, Tom, and Walter. Figured that it would get caught once the big group started working together in Nocatee but the four of us started working together and put in some good solid efforts. At the turn around for spoke 1 - we had about a 30-45 second gap! We kept on pushing hard and taking equal pulls around 26-28 mph. Since it is starting to get darker earlier - we only did spoke 1 & 3 so we kept it strong through the roundabout and just continued to open the gap. Luckily, once we hit the ramp and started to head back to the bridge - we had a bit of a tail wind. This helped us keep our speed and still get in some recovery. I could tell at this point that we were going to try to stay away ALL the way back. Hit the bridge and got up it quick but didn't kill it - saved some for the backside and we were doing 28-30 all the way to the Mickler's / 210 roundabout. At this point I looked back and couldn't see the group at all - either they just gave up or we were that far ahead. Down the Blvd. we still had a little tailwind so it was steady at about 26-28 with good 30-45 sec pulls. Right before the s-curve, Curtis starts picking it up and gets us to about 31mph and at this point I just can't hold his wheel - after about 10 secs I start to get gapped and then next thing I know i'm rolling 22 mph - luckily Walter was feeling it too - so we recovered from that and just kept it rolling back the Lodge. We maintained our comfortable 26-28mph while Tom and Curtis pulled away at 30..... good thing was that we still never got caught by the main group..... by the end of the ride we waited to see how far back they were and it was close to 2min that we put on them ...... for only a 30mile ride!
Total time = 1hr 30min
9.14.09
PM - Recovery ride
* Did EZ spin with Steph -- all zone 1 - minimal effort - to Mickler's and back.
* Did EZ spin with Steph -- all zone 1 - minimal effort - to Mickler's and back.
Thursday, September 10, 2009
9.7.09
AM - Group *RECOVERY* Ride
* Rode about 44 miles EZ pace (19-22 mph) with Lodge group - total time about 2hrs 15min
No efforts / just cruised through Nocatee to SR210 out to Russell Samspson Rd to Racetrack Rd to US-1 back through Nocatee.
2:15 total ride time
* Rode about 44 miles EZ pace (19-22 mph) with Lodge group - total time about 2hrs 15min
No efforts / just cruised through Nocatee to SR210 out to Russell Samspson Rd to Racetrack Rd to US-1 back through Nocatee.
2:15 total ride time
Tuesday, September 8, 2009
9.4.09
PM - Swim at Brooks
* Did 30 minutes stroke work - mainly broke up into 3 x 10 min sets - did the last 7 minutes as pulls with paddles / buoy.
* Did 30 minutes stroke work - mainly broke up into 3 x 10 min sets - did the last 7 minutes as pulls with paddles / buoy.
Monday, August 31, 2009
8.28.09
Lunchtime - Treadmill run
* Just did 25 min EZ on the 'mill at the gym at lunchtime. Just did 10min super ez WU, then did 10min at fairly easy *7:45 pace - then did 5 min CD.
PM - Swim at Brooks
* Did 200 WU as 100 ez / 100 kick then did 10 x 100 at t-pace then did 500 CD pulls (paddles/buoy)
total swim time = ~ 40min
* Just did 25 min EZ on the 'mill at the gym at lunchtime. Just did 10min super ez WU, then did 10min at fairly easy *7:45 pace - then did 5 min CD.
PM - Swim at Brooks
* Did 200 WU as 100 ez / 100 kick then did 10 x 100 at t-pace then did 500 CD pulls (paddles/buoy)
total swim time = ~ 40min
Monday, August 24, 2009
8.23.09
AM- went surfing for a couple of hours before doing an ez ride - rode for about 2hrs with DocLuv and Abrass. Just an ez spin down through Nocatee and back. Nothing hard.
PM - TT race postponed until Sunday
PM - TT race postponed until Sunday
Thursday, August 20, 2009
8.19.09
PM - EZ run -
* Just did quick ez run around neighborhood. Mellow pace - probably between 7 - 7:45 / mile. total time only 26min
* Just did quick ez run around neighborhood. Mellow pace - probably between 7 - 7:45 / mile. total time only 26min
Wednesday, August 19, 2009
8.18.09
PM - Mellow spin - 27 miles - total time 1hr 35min
* Rode down to South parking area at Guana Reserve - just rode solo nice and easy. Kept hr low - mostly in the 110's to 130's -
* Rode down to South parking area at Guana Reserve - just rode solo nice and easy. Kept hr low - mostly in the 110's to 130's -
Monday, August 10, 2009
8.7.09
PM -
Quick 15min swim - open water - ez
*Tour De Pain was going on so kind of cool to see a bunch of people running while I was swimming. It started getting dark so I just swam down to 16th Ave and then jogged back on the beach. Just a quick little swim to loosen up. Felt good.
Quick 15min swim - open water - ez
*Tour De Pain was going on so kind of cool to see a bunch of people running while I was swimming. It started getting dark so I just swam down to 16th Ave and then jogged back on the beach. Just a quick little swim to loosen up. Felt good.
Tuesday, August 4, 2009
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
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
Tuesday, February 17, 2009
Monday, February 16, 2009
Thursday, February 12, 2009
Monday, February 9, 2009
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