a.m. - Group Run
* Met DocLuv at 5:45 for a few miles up front before the group run - ended up with 3.6 miles - then did the 7 mile route. Pace was between 7:25 - 7:45 for miles between OceanWalk and Selva water stops. Then CD back to AB Town Center.
Total Time = ~ 1:25 min / avg pace 7:50
Totals for Week:
Swim - 1 workout ; 45 min
Bike - 4 workouts; 7hr 45min
Run - 4 workouts; 3 hrs
Other -1 core / stretching workout ; 30min
total time = 12 hrs
************* THE TAPER BEGINS **************
Tuesday, September 15, 2009
9.12.09
a.m. - Group ride + t-run
* Did 3 hrs with small group - mainly tri guys - cool new route - rode out at 6:30 with DocLuv and did one Roscoe Loop and then back over to the Blvd and met up with group. Then we headed out through Nocatee and went out spoke 2 to US1 and then went north a little bit to RaceTrack Rd. From there we rode down to Russell Sampson to St. Johns Pkwy and looped through there back to RaceTrack and then to US1 to Nocatee and back home. Total miles were about 60 miles with total time right at 3hrs. then did 30min t-run ez pace.
Ride time = 3hrs
Run time = 30min
* Did 3 hrs with small group - mainly tri guys - cool new route - rode out at 6:30 with DocLuv and did one Roscoe Loop and then back over to the Blvd and met up with group. Then we headed out through Nocatee and went out spoke 2 to US1 and then went north a little bit to RaceTrack Rd. From there we rode down to Russell Sampson to St. Johns Pkwy and looped through there back to RaceTrack and then to US1 to Nocatee and back home. Total miles were about 60 miles with total time right at 3hrs. then did 30min t-run ez pace.
Ride time = 3hrs
Run time = 30min
Thursday, September 10, 2009
9.10.09
AM - Swim @ Brooks
* Did 200 WU (100 ez / 100 kick) then did 3x300 ( 4:21.20 ; 4:29.74 ; 4:31.64 ) & 3x200 ( 2:54.93 ; 3:01.11 ; 2:57.40) & 3x100 ( 1:24.37 ; 1:24.79 ; 1:23.60 ) then did 400 CD with paddles/buoy. Suit = baggies
Total time = 42min
* Did 200 WU (100 ez / 100 kick) then did 3x300 ( 4:21.20 ; 4:29.74 ; 4:31.64 ) & 3x200 ( 2:54.93 ; 3:01.11 ; 2:57.40) & 3x100 ( 1:24.37 ; 1:24.79 ; 1:23.60 ) then did 400 CD with paddles/buoy. Suit = baggies
Total time = 42min
PM - County Line "group" ride
* Did County Line group ride - rode TT bike. Sat in for first spoke and half of second spoke. Took a few pulls but just stayed with the group. At the turnaround for spoke 2 - I gapped the group and stayed off the front - all mainly into headwind. Held off group until A1A - I sat up and recovered and then got in group off the front on the Blvd. -- was a nasty headwind - gusts coming from NE..... good ride with a solid 25-30 minutes of hard solo efforts.
Total ride time = 1:30
Then did 2.5 mile t-run at ez pace around 7:45-8:00 / mile. Tried to keep turnover quick.
Total run time = ~ 20min
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
* 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
9.8.09
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
* 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
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
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