9.8.09

Lunchtime - Core workout / Stretching
* Hit the gym at lunchtime - did somestretching (mainly legs & IT band stuff). Also did some core stuff.

30min

PM - Race - VeloBrew Training Crit #3
* Sat in for 25 min of CatA race for some good warmup then pulled out once it started getting fast. CatB race - tried to put in some good solid efforts - stayed off the front for few laps. Ended up going too early and sitting on front - got nipped at the line by Pete Jones for 2nd place..... fun race.

Total ride time = ~ 1hr

8.25.09

Lunchtime - Core workout
* Just went to gym at lunchtime and did 30 min of core stuff and stretching.

PM - Velobrew Crit race
* Raced the cat 4/5 class - had a ton of fun. Really cool event put on by Velobrew guys at the Morocco Shrine temple parking lot off of St Johns Bluff..... I won my class - got $20 in prize money, socks, t-shirt, water bottle, and pizza gift certificate. Total distance was short - we rode 30min + 2 laps = only about 12miles. My avg speed was 24.7 for the whole time so that was good - mainly sat in about high zone4 for most of race. I think next time, i'll cat up to the A class (cat 1,2,3) combined.

8.5.09

Lunchtime - Core workout / stretching

30minutes

PM - INTERVALS Run -

Did about 15 min WU around the block; then 5 x 2min intervals (max effort) with 1:30 - 2min recovery between each; then did about a 12 min CD. This was a great running workout - was raining lightly during the run which kept it cool and was nice to be just running around neighborhood - up 1st street and down 2nd street - no traffic was nice. I also wore my new shoes - felt fine as i expected.

Total time ~ 47 min

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

3-17-09

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.

2-11-09

Lunchtime -
Core workout
Situps, crunches, leglifts, Roman chair, twists, sidebends, etc
~ 30 min

pm -
Trainer ride
Did 20 min WU, then did 25min zone 3, then did 25 min low zone 4 / upper zone 3; then did cool down ez
~ 1hr 30min

1-8-09 / 1-9-09

pm.
30 min run -
down 2nd and back on 1st - worked on stride form / forefoot running



1-9-09

30 min core workout at lunchtime

1-5-09

Lunchtime - Core Workout
:30 min