4.29.10

PM Ride - TT workout
* Did the County Line Group ride - rode my TT bike. I sat in for majority of ride but did a few 60-90 sec efforts. Felt really good.

Ride time = 1:35 / 35miles

4.20.10

PM - Group Ride
* Did the County Line Ride - Plan was to use tonight as Peak Workout - I mainly just sat in, but I did put in about 5-6 intense efforts. I only pushed it hard for about 60-90 secs at a time. After each effort, I would drop back into group for a full recovery. Felt strong and had to keep myself from going too hard. My last effort on the Blvd. was very intense and I pulled away from the group and only Karel could stay with me. Held about 34-35 mph for a good distance (did have a little tailwind, but still had good power).......

Ride time = 2hrs / ~ 40miles

3.23.10

* PM Group ride - CLR
Did about 45 min up front ez spin with Steph and then joined on to the County Line group ride. Radd showed up so the pace was high. I had wanted to do 5x2min 'all-out' intervals but only managed to do 3x2min. I was never able to fully recover between intervals. I pushed really hard on the bridge on the way back but felt 'flat' at the top. Need to work on my high-end power -- it just took too long to recover. Good ride with a lot of intensity.

Total ride time ~ 2h:15m / 41 miles

1.7.10

Trainer Ride
90 minutes as:
10 min WU
5 x 10 min (zone 3/4) [kept hr within zone 3 <140's> then over to zone 4 <150's>]
5 min recovery between intervals
10 min CD

9.21.09

PM - Trainer Ride w/ LT Intervals
* Did 20 min ez WU then did 3x10min at hard effort building up with about a 15-20 min recovery between each interval. Held interval at just below threshold - felt the burn within the last 60-90 secs.

Total ride time = 1hr 30min

9.16.09

PM - Tempo Run
* Did about 2miles wu (8:00 & 8:15 pace) then did 2 mile repeats at 5k pace with 1:30 recovery between (mile 1 @ 6:03 / mile 2 @ 6:00) then did 1.25 miles at CD pace (8:40 and walked a little bit) -- did this run around the neighborhood.

Total time ~ 40 minutes

9.9.09

PM - Trail Run
* Ran at UNF trails - did 2 loops - ran 1st lap as warmup ~ 23min. Pushed hard on 2nd lap to try to break 20min - ended at 19:54! Felt pretty good - no IT band issues - so that's good news....

Total time ~ 45min

9.3.09

AM - Swim at Brooks
* Did 200 WU (100 ez & 100 kicks) then did 500,400,300,200,100 (7:11.53 , 5:52.20 , 4:13.40 , 2:48.86 , 1:17.35) all with 1:30 recovery ; then did 7min CD with paddles / buoy.

Total time ~ 40 min

PM - Group ride (with 4x5min INTERVALS)
* Did Countly Line Grouper - really windy on way out (was going 34-35 mph by the s-curve!) So we had rough HEADWIND coming back. I did 4 x 5min efforts (all at high zone 4 - 180 bpm) then for the final surge - it was me, Radd, and C.Long off the front at the s-curve - struggled to hold 24 mph into the wind but we stayed away! Was a good ride and ended up with getting my 'work' done - total time 1:35 for 34.7 miles.

8.20.09

AM - Swim at Brooks
* Did 200 WU (100 ez / 100 kick) then did 2x1000 - 1 set at t-pace; 1 set with paddles / bouy. Times not that important - just used this to keep up my stroke. Felt good in the water. Might try to get in an open water swim tomorrow (Friday)

PM - Group ride - Countly Line Ride
* Did County Line ride - got DRENCHED within 5min of starting ride, but had good ride after it stopped raining - did 3 intervals (about 90 sec each at high intensity) just to shake up the group and to test my legs. 27 - 30 mph felt pretty easy. I didn't push it into the redzone at all - just kept it steady and then would drop back for full recovery. then sat in the group until we got to the BLVD and then just went steady - stayed off the front the whole way - started with Shawn, Travis, and some other guy. Second pull through, Travis adn the other guy dropped off, then me and Shawn kept it steady ALL the way back to the Lodge. SOLID effort for the last 10mins.

Felt good - I'm ready to RACE on Saturday -- the TT is gonna get slayed!

8.13.09

PM - Trainer ride - had originally planned to do some time trial practice on the course in Nocatee but the rain was steady and roads were wet so I ended up on the trainer, but that's okay b/c I had a great workout anyways. I did a 20 min warm up - nice and easy and then went into my first 15 min interval - i had my tri bike on the trainer so I got into position and went hard - increasing intensity every 2-3 minutes. With 1min to go, my legs were burning but stayed on it and finished strong - HR was around 173 max - but stayed around 160 for majority of interval 1. Then did 5 min recovery spin and then hit it again for 15 minutes on - this time I stayed steady with a little higher cadence but my HR was instantly higher - spun hard and fast (95-105rpm) for the entire 15 min. Then did quick CD spin recovery and then jumped out for a quick t-run. I just wanted to do my 2.3mile loop -- started off and felt pretty good - decided to as hard / fast as possible for first 10min - hit mile 1 at 6:30 then kept pace up for next 3:30 then just backed off and jogged rest of loop - total run was only a little over 16 min. Felt good to shake out the legs.

Total ride time = 1hr
Total run time = 16 min

* Good quick workout -- not much fluff - did the work and got it done. Its amazing how much faster i feel running when I don't throw 4hrs of riding in front of it!

2-19-09

pm

Road ride - with 15 min WU then did 4 x 90 sec intervals with about 2min recovery between - then CD

Total time ~ 1hr

2-14-09

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

2-4-09

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