AM - Swim at Brooks
* Got in a quick swim - did 4 x 400 nice and easy. Took my time and just tried to feel good in the water - worked on my stretching out my stroke.
Total time = 30 minutes
PM - Ride (pre-race ez ride with pickups)
* Rode my tribike and went south towards Guana. Did 15 minutes ez spin WU then did 4 x 2min at VO2 max -- basically hit 180bpm and tried to hold it for 2min. In between these intervals I would recover completely down to zone 1/2. CD for last 15 minutes - nice and ez spin.
Total time = 1hr
Showing posts with label ride. Show all posts
Showing posts with label ride. Show all posts
Tuesday, September 29, 2009
Tuesday, September 22, 2009
9.21.09
PM - Trainer Ride w/ LT Intervals
* Did 20 min ez WU then did 3x10min at hard effort building up with about a 15-20 min recovery between each interval. Held interval at just below threshold - felt the burn within the last 60-90 secs.
Total ride time = 1hr 30min
* Did 20 min ez WU then did 3x10min at hard effort building up with about a 15-20 min recovery between each interval. Held interval at just below threshold - felt the burn within the last 60-90 secs.
Total ride time = 1hr 30min
Monday, September 21, 2009
9.19.09
A.M. - Road Ride
* Did 2hr ez road ride - to the Gate Station and back - pretty mellow pace - mostly kept it around 22 - 24. HR was mostly in the 130-140 range. Nothing hard.
Ride = 40 miles / 2hr 3min.
Then did 40min t-run; pace was mainly around 7:45 / mile. Ran down through Ponte Vedra neighborhood and back down Blvd.
T-Run = 5.5 miles / ~45 minutes
* Did 2hr ez road ride - to the Gate Station and back - pretty mellow pace - mostly kept it around 22 - 24. HR was mostly in the 130-140 range. Nothing hard.
Ride = 40 miles / 2hr 3min.
Then did 40min t-run; pace was mainly around 7:45 / mile. Ran down through Ponte Vedra neighborhood and back down Blvd.
T-Run = 5.5 miles / ~45 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
Monday, August 31, 2009
8.29.09
AM - Saturday road ride -
* Started early at around 6:30 am - did Nocatee loops (all 3) then looped down thru Roscoe road to Landrum then back on 210 to A1A - then went straight down A1A to Gate Station (put in a little effort here) - refueled at Gate and then straight back home. Was a tad bit under 3hrs (2:53, i think) - no t-run - saving the legs for HOT tomorrow.
* Started early at around 6:30 am - did Nocatee loops (all 3) then looped down thru Roscoe road to Landrum then back on 210 to A1A - then went straight down A1A to Gate Station (put in a little effort here) - refueled at Gate and then straight back home. Was a tad bit under 3hrs (2:53, i think) - no t-run - saving the legs for HOT tomorrow.
Monday, August 24, 2009
8.23.09
AM- went surfing for a couple of hours before doing an ez ride - rode for about 2hrs with DocLuv and Abrass. Just an ez spin down through Nocatee and back. Nothing hard.
PM - TT race postponed until Sunday
PM - TT race postponed until Sunday
Wednesday, August 19, 2009
8.18.09
PM - Mellow spin - 27 miles - total time 1hr 35min
* Rode down to South parking area at Guana Reserve - just rode solo nice and easy. Kept hr low - mostly in the 110's to 130's -
* Rode down to South parking area at Guana Reserve - just rode solo nice and easy. Kept hr low - mostly in the 110's to 130's -
Saturday, August 15, 2009
8.15.09
AM - LOOONG Ride / Run
* Did 105 miles / 4hrs 50min with S.Burke - rode south down A1A then St.Aug, then down past Marineland to Palm Coast and back - rode steady effort HIM pace for most of ride - this was GREAT Ride - went through 6 bottles, 3 gels, 2 CliffBlok packs, 1 pack FigNewtons, 1 XL Redbull, 5 Endurolyte pills. Came home and got in close to 30 min run - ez pace.
* Did 105 miles / 4hrs 50min with S.Burke - rode south down A1A then St.Aug, then down past Marineland to Palm Coast and back - rode steady effort HIM pace for most of ride - this was GREAT Ride - went through 6 bottles, 3 gels, 2 CliffBlok packs, 1 pack FigNewtons, 1 XL Redbull, 5 Endurolyte pills. Came home and got in close to 30 min run - ez pace.
Friday, February 20, 2009
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
Road ride - with 15 min WU then did 4 x 90 sec intervals with about 2min recovery between - then CD
Total time ~ 1hr
Monday, February 16, 2009
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
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
Friday, February 13, 2009
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:Thursday, February 12, 2009
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
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
Monday, February 9, 2009
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
~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
Monday, February 2, 2009
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
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
Sunday, January 18, 2009
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
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