PM -
Quick 15min swim - open water - ez
*Tour De Pain was going on so kind of cool to see a bunch of people running while I was swimming. It started getting dark so I just swam down to 16th Ave and then jogged back on the beach. Just a quick little swim to loosen up. Felt good.
Monday, August 10, 2009
Thursday, August 6, 2009
8.6.09
a.m. SWIM at Brooks
Did about 300 WU - some ez free and some kicks; then did 500-400-300-200-100 at increasing pace (7:39, 5:57, 4:36, 2:56, 1:23) then did 5min CD with paddles/buoy.
Total time 40min
PM - Group ride - County Line Ride
Finally got to ride this ride without any rain - seems like its been a really long time. Group started out big - 15-20 people. Never got too fast and it stayed together most of the time. I didn't feel like i had any power in my legs at all - I could definitely feel my hard run from last nite. Hips were really tight and whenever i got down I could feel some resistance in that area. Just need to stretch out better before and after these workouts. Other than that it was a good ride - didn't go too hard anywhere except at the end - but had to dodge a stopped car on the Boulevard and rode through the wet grass - was kinda crazy - luckily I didn't bust my ass! RadPop was there too - I think he's liking these Beach rides - glad to see him out riding again. He's a great training partner.
After the ride - did a quick 20min t-run through the neighborhood. Felt good - just went ez and towards the end of the run I felt my Hr was nice and low and my legs were just on cruise control.
Bike time = ~1:35 / 35 miles
Run time = ~ 23min
Did about 300 WU - some ez free and some kicks; then did 500-400-300-200-100 at increasing pace (7:39, 5:57, 4:36, 2:56, 1:23) then did 5min CD with paddles/buoy.
Total time 40min
PM - Group ride - County Line Ride
Finally got to ride this ride without any rain - seems like its been a really long time. Group started out big - 15-20 people. Never got too fast and it stayed together most of the time. I didn't feel like i had any power in my legs at all - I could definitely feel my hard run from last nite. Hips were really tight and whenever i got down I could feel some resistance in that area. Just need to stretch out better before and after these workouts. Other than that it was a good ride - didn't go too hard anywhere except at the end - but had to dodge a stopped car on the Boulevard and rode through the wet grass - was kinda crazy - luckily I didn't bust my ass! RadPop was there too - I think he's liking these Beach rides - glad to see him out riding again. He's a great training partner.
After the ride - did a quick 20min t-run through the neighborhood. Felt good - just went ez and towards the end of the run I felt my Hr was nice and low and my legs were just on cruise control.
Bike time = ~1:35 / 35 miles
Run time = ~ 23min
Wednesday, August 5, 2009
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
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
Tuesday, August 4, 2009
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
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
Monday, August 3, 2009
8.3.09
**off - RECOVERY** Gonna take today off - Definitely feeling the running volume in my legs. My right knee is a little sore, but not too bad. Will probably only do 3 runs this coming week to let the legs recover. The bike is feeling really good right now and should be getting some swim 'mojo' back soon - that seems to come back fairly easily. I did pick up some fresh new shoes yesterday, so that'll help with leg soreness hopefully. Will probably just do some good stretching tonight and use the stick.
8.2.09
a.m - Group run - did about 2.6 upfront with DocLuv and then did the 10mile route with group. Averaged 7:40 pace - but last three miles were at 8min/mile - first 3 were fast @ 7:20's...... very hot and humid. Total miles ~12.6 / time ~1:30
Weekly totals:
Swim - 2 workouts; 1:20
Bike - 3 workouts; 6:50
Run - 5 workouts; 3:40
Strength / core: 2 workouts; 1:00
Total for week: 12:50
Weekly totals:
Swim - 2 workouts; 1:20
Bike - 3 workouts; 6:50
Run - 5 workouts; 3:40
Strength / core: 2 workouts; 1:00
Total for week: 12:50
8.1.09
AM - Road Ride - left early (6:40am) with Loveless and RadPop - did mellow spin / wu through Palm Valley then met up with Lodge group ride, a few moderate to steady intense efforts, then cruised down to Gate Station for refill bottles and then back home.
Total ride time = 4:15
Then did 30min t-run around neighborhood: felt pretty good considering the ride pace / volume. Overcast a little bit, which helped.
Day Total = 4:45
Total ride time = 4:15
Then did 30min t-run around neighborhood: felt pretty good considering the ride pace / volume. Overcast a little bit, which helped.
Day Total = 4:45
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