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
Friday, March 20, 2009
Thursday, March 19, 2009
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
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.
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.
Tuesday, March 17, 2009
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.
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!!
Recovery day - feeling tired and legs are sore from weekend
Chilled at home all night - chips, salsa, guac, & a beer!!
Monday, March 16, 2009
3-15-09
mid day -
Rode tt bike - 3hrs 30 mins (~71 miles solo)
Did Nocatee loop first then down to Vilano and back. Had headwind going south then nice tail wind on way back. My lower back was a little sore b/c saddle slid down on way down to vilano. Felt better after fixed. Legs were a little sore from Saturday run.
Good ride, all in all though.
Rode tt bike - 3hrs 30 mins (~71 miles solo)
Did Nocatee loop first then down to Vilano and back. Had headwind going south then nice tail wind on way back. My lower back was a little sore b/c saddle slid down on way down to vilano. Felt better after fixed. Legs were a little sore from Saturday run.
Good ride, all in all though.
3-14-09
am - River Run - 15K National Championship
Splits:
mi 1 = 6:27
mi 2 = 6:31
mi 3 = 6:38
mi 4 = 6:50
mi 5 = 6:44
mi 6 = 6:44
mi 7 = 6:43
mi 8 = 7:05
mi 9 = 7:15 (Hart bridge)
.33 = 2:01
Finish time = 1:02:58
Splits:
mi 1 = 6:27
mi 2 = 6:31
mi 3 = 6:38
mi 4 = 6:50
mi 5 = 6:44
mi 6 = 6:44
mi 7 = 6:43
mi 8 = 7:05
mi 9 = 7:15 (Hart bridge)
.33 = 2:01
Finish time = 1:02:58
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