AM - Long Run
* Did 9.40 miles ; with the SeaTurtle group. I started at 6 for what was supposed to be 3 up front - only got in 2.4 because of the knee pain started up again. Ran about 8 - 8:15 pace ..... I was going to ditch the rest of the run but it eventually loosened up and I felt pretty good. Did the 7 mile option - ran mainly 7:30's with the group (5miles) - dropped to 8:00 for last 1.5 miles -- avg'd 7:50 total for all miles.
Total time ~ 1hr 15min
Weekly Totals:
Swim - 2 workouts - 1hr total
Bike - 3 workouts - 5hr 35 min
Run - 3 workouts - 3hr 35 min
Other/Core - 1 workout - 30 min
Total training time = 10hr 40min
Tuesday, September 8, 2009
9.5.09
AM - 6 - 60 - 6
* Ran 6 miles (started at 6 am) Avg'd 8:18 / mile
* Rode 60 miles - Avg 20 mph / 3 hrs
* Ran 6 miles - Avg'd 9:13 / mile
This was probably one of the hardest workouts yet that i've done. Felt ok on the first run - had to keep telling myself to back it down a bit. Once I got on the bike - i could definitely feel the effects of the run. After about 1.5 hrs I started to feel ok and we got on A1A with a sweet tailwind all the way to the Gate Station. It was a steady 25 mph and my hr dropped to 155 or lower. After refueling, we headed back into the headwind and at first was a struggle to hold 20mph then got settled in and held a steady 22 all the way back. Once I got back I transitioned immediately back to running - was feeling pretty good until my IT band starting giving me trouble - it was causing some severe pain in my right knee and I had to stop to walk a few times. It eventually loosened up and I made through the workout..... just not as fast as I had hoped for. This was a good mental workout as well as physical - i definitely learned to just move forward and tried to block out the discomfort....
#1 - 6 miler = 50 min
#2 - 60 miles = 3hrs
#3 - 6miler = 55 min
* Ran 6 miles (started at 6 am) Avg'd 8:18 / mile
* Rode 60 miles - Avg 20 mph / 3 hrs
* Ran 6 miles - Avg'd 9:13 / mile
This was probably one of the hardest workouts yet that i've done. Felt ok on the first run - had to keep telling myself to back it down a bit. Once I got on the bike - i could definitely feel the effects of the run. After about 1.5 hrs I started to feel ok and we got on A1A with a sweet tailwind all the way to the Gate Station. It was a steady 25 mph and my hr dropped to 155 or lower. After refueling, we headed back into the headwind and at first was a struggle to hold 20mph then got settled in and held a steady 22 all the way back. Once I got back I transitioned immediately back to running - was feeling pretty good until my IT band starting giving me trouble - it was causing some severe pain in my right knee and I had to stop to walk a few times. It eventually loosened up and I made through the workout..... just not as fast as I had hoped for. This was a good mental workout as well as physical - i definitely learned to just move forward and tried to block out the discomfort....
#1 - 6 miler = 50 min
#2 - 60 miles = 3hrs
#3 - 6miler = 55 min
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.
Thursday, September 3, 2009
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.
* 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.
9.2.09
PM - Tempo Run
* 4.3 miles - ran around the neighborhood. Did 10min WU then did 1 mile @ 6:00 / pace then recovered for 1.5min then did 1 mile at 5:58 / pace then did 10min CD. Overcast and windy with light rain, puddles on road - stiff headwind on Ocean Drive with tailwind on First St. -- Good run overall.
total time ~ 35 minutes
* 4.3 miles - ran around the neighborhood. Did 10min WU then did 1 mile @ 6:00 / pace then recovered for 1.5min then did 1 mile at 5:58 / pace then did 10min CD. Overcast and windy with light rain, puddles on road - stiff headwind on Ocean Drive with tailwind on First St. -- Good run overall.
total time ~ 35 minutes
Wednesday, September 2, 2009
9.1.09
PM - Ride (trainer)
* So we left the house to do the County Line ride but the weather was looking pretty rough and within about 10 minutes the bottom fell out and it started dumping rain. We got cover in the parking garage by the Inn and waited out the storm. After making it back to the house, I jumped on the trainer for what was supposed to be an hour. After 50 minutes, my back tire was flat. Kind of a frustrating day for training. So - barely an hour of easy riding today - might be for the best. I'll need to hit it pretty hard later this week and make sure that I nail my workouts.
~ 1hr ride
* So we left the house to do the County Line ride but the weather was looking pretty rough and within about 10 minutes the bottom fell out and it started dumping rain. We got cover in the parking garage by the Inn and waited out the storm. After making it back to the house, I jumped on the trainer for what was supposed to be an hour. After 50 minutes, my back tire was flat. Kind of a frustrating day for training. So - barely an hour of easy riding today - might be for the best. I'll need to hit it pretty hard later this week and make sure that I nail my workouts.
~ 1hr ride
8.31.09
* Off Day * took it easy today - felt a little tired from the weekend. Did go for a walk with Steph and Tdawg on the beach, but other than that just chilled.
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