7.28.09

P.M. - County line Group ride - started ride in the rain / wind but cleared up in Nocatee. Very small group - 5people then dropped to 4, then held steady effort at bridge back to the lodge - rode with 1 other guy. Total ride time was ~1:35 / 35 miles
Then did 20 min t-run ez pace. Felt pretty good on the run; especially considering the effort on the bike.

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

3-20-09

lunchtime -
* Run - treadmill
Did 10 min ez wu then did some intervals - 2 min on / 3 off - then did 3 min CD
~ 30 min total

3-19-09

lunchtime -
Treadmill run - ez - 22 min
* Kind of short but was running low on time and just wanted to shake the legs out. This was first run since RiverRun. Finally not feeling sore.

pm - Swim
* Did 250 WU; then did 10 x 50yd at race pace - avg'd :38/50 then did 5x100yds at race pace - avg'd 1:18/100 --> did this set twice for total 2k @ race pace then did 250 CD
total 2500 yds / ~50minutes

3-18-09

lunchtime -
Core workout with some weights and stretching
~30 minutes

pm -
*off* - plan was to run but got hung up with looking at a house in Jax Bch with steph then went to TacoLu instead and ate too much.

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.

3-16-09

*off*
Recovery day - feeling tired and legs are sore from weekend

Chilled at home all night - chips, salsa, guac, & a beer!!