2-21-09

Six hours of Santos MTB Race - 13th place open class

Ended up with around 60 miles - avg hr 165

total time = 5hr 52min



* not very happy with performance - the legs felt good but my back was giving problems pretty early on. Was experiencing severe Ups and Downs with mood and energy level.

I'm gonna take a little break - before starting my ramp up towards St Anthony's.

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

2-18-09

midday
30 min core workout at lunchtime

p.m.
25 min run with pickup the last half mile - transition straight to trainer ride for one hour with 45 min at zone 3/4 - last 15 min CD

total time 1hr 30min

2-17-09

** OFF **

2-16-09

p.m.
Trainer - ez spin
1hr

2-15-09

PM -
MTB ride at Hanna
3 laps -> 1 wu / 1 racepace / 1 cd
~1:15
Then did ez T-run on South loop (wore new shoes = Zoot's = solid!)
~25min

2-14-09

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

2-13-09

PM -
EZ spin on the road - kept hr low around 110bpm
~ 45min

2-12-09

pm -

Bridges downtown over Acosta - did 13 laps total --> about 26mi

* This was one of my best workouts this year. I tried to hold a sustainable effort for all laps - right around 6:30 each lap. Mostly stayed seated for climbs - hr would peak out around 180 for each climb. Great ride. I will definitely do some more of these!!

total time 1hr 30min

View from the top while heading back to the SanMarco side:

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

2-10-09

p.m.
Trainer ride
Ez spin
1hr

2-9-09

** off day **
no training - probably should've ridden trainer for an hour ez, but opted to work on resume instead. A little sore from the weekend anyway so might've been a good thing.

2-8-09

a.m.
MTB ride at Hanna with Tony J and Radd Pop
Did 1 lap WU (~23 min pace) then did 2 laps @ race pace (20:30 & 20:50) then 1 northside E-line and then CD on southloop
~2hrs
T-run at Hanna - ez pace -
~25 min

2-7-09

mid-day
~60mi road ride on TT bike - down to Vilano, thru St. Aug, back up US1 to 210 thru Nocatee, over bridge to Roscoe to PV and back home. Kept it fairly steady effort - avg hr around 165. GREAT RIDE and AWESOME WEATHER!!
~ 3hrs

2-6-09

p.m.
Run - road - ez pace
~25 min

2-4-09

p.m.
Trainer ride
Did 20 min WU then did 5x2min intervals with 3min recovery between then did 15 CD
1hr

2-3-09

Tuesday - p.m.
~ 30 min run on the GC with Tdawg. Really cold - low 40's.

2-2-09

Monday -
* took the day off from training - was feeling a little sore in my back from the long ride on Sunday -

2-1-09

pm
Did long road ride with Radd. Mainly all zone 1/2 with a couple of minutes in z3. Rode from house to Micklers then did loop through Nocatee and then back to Micklers and went south on A1A to the Gate Station. Had a head wind all the way there so coming back we had tail wind. Good ride - a little cold - but felt pretty good.

total time 3:16

1-31-09

a.m.
Long run - did about 8.5 miles - ran from house down 2nd / 1st street to Atlantic Beach and then ran back on the beach. The tide was kinda high and my hip started hurting from running on uneven surface so I finished up back on first street. Weather started as real cold but was really sweaty by end of the run.

total time 1:09

1-30-09

Friday p.m.
*off* --> worked around the house to get ready for our party sat nite