1.7.10

Trainer Ride
90 minutes as:
10 min WU
5 x 10 min (zone 3/4) [kept hr within zone 3 <140's> then over to zone 4 <150's>]
5 min recovery between intervals
10 min CD

1.6.10

Trainer Ride

1 hr

20 min WU

30 min zone 3

10 min CD

1.5.10

Trainer Ride
Total = 90 minutes
Did 10 min WU
3 x 20 minutes in Zone 3 (kept hr around 145)
5 min recovery between each
10 min CD

1.4.10

Trainer Ride -
1 hr
EZ spin

12.14.09

1 hr
Easy spin on trainer

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

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

8.13.09

PM - Trainer ride - had originally planned to do some time trial practice on the course in Nocatee but the rain was steady and roads were wet so I ended up on the trainer, but that's okay b/c I had a great workout anyways. I did a 20 min warm up - nice and easy and then went into my first 15 min interval - i had my tri bike on the trainer so I got into position and went hard - increasing intensity every 2-3 minutes. With 1min to go, my legs were burning but stayed on it and finished strong - HR was around 173 max - but stayed around 160 for majority of interval 1. Then did 5 min recovery spin and then hit it again for 15 minutes on - this time I stayed steady with a little higher cadence but my HR was instantly higher - spun hard and fast (95-105rpm) for the entire 15 min. Then did quick CD spin recovery and then jumped out for a quick t-run. I just wanted to do my 2.3mile loop -- started off and felt pretty good - decided to as hard / fast as possible for first 10min - hit mile 1 at 6:30 then kept pace up for next 3:30 then just backed off and jogged rest of loop - total run was only a little over 16 min. Felt good to shake out the legs.

Total ride time = 1hr
Total run time = 16 min

* Good quick workout -- not much fluff - did the work and got it done. Its amazing how much faster i feel running when I don't throw 4hrs of riding in front of it!

8.4.09

a.m. Swim at Brooks
Did 100 kick + 100 ez wu; Then Did 3x500 at t-pace+10 (7:58, 8:03, 8:01) then did 10 min CD pulls with bouy/paddles

Total time ~43min

pm - Trainer ride due to weather - just spun super ez for 1hr - worked out well because legs were still a little stiff - so probably was for the best. I'll figure that i'll hit it hard on Thursday nite for a group ride or at Hanna on the mtb.

~ 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

2-16-09

p.m.
Trainer - ez spin
1hr

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

2-4-09

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

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

1-26-09

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

1-13-09

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

1-7-09

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