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

7.29.09

Lunchtime Core Workout / Stretching
Core routine, some light weights, and stretching
~ 30 min


P.M. Track Workout at UNF --
Did 2000 WU = ~ 10:45 ez pace
Then did 10 x 400 w/ full recovery between each:
1:24 , 1:17 , 1:23 , 1:22 , 1:26 , 1:20 , 1:22 , 1:20 , 1:22 , 1:17
Then did 1000 CD ez pace = ~ 8:30 & stretched

Total ~ 50min

Overcast and hot & humid

BACK ON IT.......... 7.27.09

So, its been awhile - but gonna start posting my workouts again. I've got 62 days until the "race". This month is a big push - lasting until 8.23.09 - then a recovery week followed by 3 weeks of peak-type workouts, then the big day is Sept. 27 -- time to focus.

A.M. SWIM @ Brooks -
Just did an ez 30 min with some stroke work; gonna take this week to get back into swim mode then next week do some actual pool workouts.

P.M. - CORE / STRETCHING @ Home
~ 30min

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.

2-18-09

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

2-11-09

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

1-14-09

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

1-12-09

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

1-8-09 / 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