1-29-09

p.m. -
Down on 2nd street / back on 1st street
~ 30 min run

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

1-27-09

Tuesday - a.m
200 WU -
5 x 300 (4:19.89 , 4:24.57 , 4:24.42 , 4:20.53 , 4:15.93) 1min recovery between each

5 min CD pulls w/ paddles.

total time ~ 36 minutes

p.m. -
3o min run on the golf course with Tdawg

1-26-09

Monday -
1 hr ez spin on the trainer - legs were feeling a little rough from the weekend so I just spun out

1-19-09 thru 1-25-09

So, things have been crazy at work. Long and stressful hours just didn't seem to motivate me to train - felt more like drinking beers more than anything. But I guess its alright - I kinda decided to use this past week as a recovery week. Not that I was in desperate need of rest - but it mentally makes me feel better about not training hard. So heres the recap:

Monday 1.19.09 -
1hr ez spin on the trainer

Tuesday 1.20.09 -
40 min run with the dawg on the Golf Course (really cold btw - in the 30's)

Wednesday 1.21.09 -
Late night at work so no training - but I ate good food at Bonefish with Steph and Horton

Thursday 1.22.09 -
Nothing - another late night at work - chilled at home

Friday 1.23.09 -
Got up super early 4am with Steph (she had early flight to Houston) so I hit the pool - did 3 x 10min sessions - nothing fast - just felt good to be in water for first time in over a week
Then did 30min of core work / stretching

Saturday 1.24.09 -
3-1/2 hrs mtb
Rode from home to Hanna - met up Randy Hagins - did about 5-1/2 laps then cruised home. Good saddle time - I did put in a couple of accelerations but was wanting to check pacing in prep for the 6hr race 2.21.09

Sunday 1.25.09 -
Trail Run at Hanna
1 hr - did south loop (39:05) then did an ez 20 min for cool down

1-18-09

Trail Run

Hanna Park - ran with t-dawg for about 15min then ran 20 min solo then finished up with the dog again. Nothing hard 

~ 50 mins

1-17-09

Hanna Park Trail ride

6 laps - 3 at moderate pace (~23 -24 min pace) then rode with Todd at ez conversational pace for another 3laps

Total ride time 2hr 30min

1-15-09

OFF -
Drinking beers and eatin pizza with the boyz

1-14-09

am
swim at brooks
200 WU
5x100 @ :20 recov
1:15 , 1:18 , 1:17 , 1:18 , 1:14
1min rec
1x500 - 6:54
2min rec
10x50 @ :20 rec
:39.94 , :39.56 , :39.05 , :39.42 , :38.75 , :37.92 , :38.68 , :39.74 , :38.17 , :38.44
1min recovery, then
10 min CD pull with paddles / buoy
total ~48 min / 2500 yds

lunchtime -

Core workout / Weights / Stretching

30 min

pm

Run - 6miles - ez pace 

~45 min

1-13-09

pm
Brick workout
1 hr trainer ride - zone 2 mostly - a little zone 3 then to
~ 20 min run / jog -> just down 2nd and back on 1st to home.
total time ~ 1:29

1-12-09

a.m.
Swim at Brooks
300 wu
3 sets / ea @ 30 sec recov
set 1: 1x300 - 4:18.23
1x100 - 1:22.70
1x200 - 2:50.52
1min recov
set 2: 1x300 - 4:17.15
1x100 - 1:18.59
1x200 - 3:04.37
set 3: 1x300 - 4:19.17
1x100 - 1:15.96
7min CD pull / paddles
total time = 42 min

lunchtime -
core workout
30 mins

pm
spin - trainer
45 min

1-11-09

sunday - off
(travel day from Colorado to Jax)

1-10-09

Trail run / hike up Mt. Sanitas - Boulder Colorado
~ 1hr / ~ 4 miles
steep rocky climb up and over, cold and windy up top with ice on the trail on way down. way fun and super sketchy in some spots.

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

1-7-09

a.m.
40 min at the pool
- did 5 min wu, then did 3 x 10 min sets -
Focused on stroke / technique
sets 1 & 2 ez pace around 1:27 - 1:30 / 100 pace; set 3 - paddles / pull buoy

pm-
1hr 30min trainer ride

1-6-09

Lunchtime -
~ 25 min treadmill run
ez pace


p.m. -
45 min trainer ride
ez pace (just to spin out the legs)
- feeling a little "unfresh" from the weekend - probably b/c I ran so late on sunday afternoon

1-5-09

Lunchtime - Core Workout
:30 min

1-4-09

10mile trail run at Hanna Park
* parked at 19th street - ran up beach to south loop then did section on northside - then finished out the south loop.
Total time--> 1hr 21min

1-3-09

am

rode TT bike -

left house at 7 am - to guana 1st entrance ; met up with lodge group ride.

Really foggy - air temp around 55 - 60

2hr 40min ride ; ~ 45 miles total

1-2-09

a.m.

Morning swim at Brooks - water was cold!
Did 5,4,3,2,1 Increasing pace Workout -
250 WU (2x100 ez ; 50 kick)
500 - 6:56
400 - 5:29
300 - 4:11
200 - 2:38
100 - 1:13
250 CD with pull buoy / paddles
2000 total / ~ 0:38 min

p.m.

4 mile run - ez pace around 9 min mile

~ 35 min total

thru jax beach

1-1-09

MTB ride
~ 3hrs
Rode from house (really windy) did about 4 laps total and then rode home