I don't remember some of the distances and times exactly
Thu Swim 3200 pull set 60 min
Fri Bike 39.5 ~2:00 HR 135, Run 5.1 miles 39:59 HR 154
Sat Swim 1500 open water, Bike 39.2 ~2:00 HR 133, Run 4.3 miles 36:32 HR 140
Sun off crappy weather
Mon Bike 22.8 miles HR 132, 1:05:30 Run 5.1 miles 38:29 HR 159
Tue Swim 2500 Anerobic Endurance, Bike 17.8 miles 50:00 HR 145
Wed Bike 22.8 miles 1:07:30 HR 130, Run 5.1 41:30 HR 150
I was kind of tired thursday plus it was crappy weather to ride it.
Friday steady bike ride plus a quick run
Open water was cold, 58 degrees, steady bike and easy run
Sunday my ears felt funny, probably from the swim, the weather stunk again. I felt I needed the rest.
Monday a steady bike and a fast run for me, I felt good.
Tuesday a quick swim and an easy ride with race wheels, I hooked up with Roman and Shawn.
Wed Moderate bike, moderate run. Nothing too hard.
Wednesday, May 24, 2006
Wednesday, May 17, 2006
Wednesday long run
12.1 miles 1:42:30 HR 147
Really felt flat in the beginning, I should have done 3 miles of warm up.
2 miles easy
2X10 min at 7:25, min easy jog between sets.
1 hour easy
The first 10 min I had a difficult time getting going so I ate a gel 5 min into it and felt great for another hour.
Really felt flat in the beginning, I should have done 3 miles of warm up.
2 miles easy
2X10 min at 7:25, min easy jog between sets.
1 hour easy
The first 10 min I had a difficult time getting going so I ate a gel 5 min into it and felt great for another hour.
Tuesday, May 16, 2006
Tuesday
Run during lunch
3.25 miles 28:25 HR 136
Bike 42.5 miles 2:11 HR 136
Finally got a break in the rain to ride. I started with the roads pretty wet and really trashed the bike with all of the road dirt. I kept an eye on the clouds and it seemed like it was going to be OK to ride for a while so I went out to 7 mile and angle going the opposite way that I normally do.
Really felt strong riding today unlike sunday. Sunday I felt tired and ate 3 gels and a bottle of Accelerade during the ride. Today I just drank 1 bottle of Accelerade.
Looks like there will be a break tomorrow to do my long run too.
3.25 miles 28:25 HR 136
Bike 42.5 miles 2:11 HR 136
Finally got a break in the rain to ride. I started with the roads pretty wet and really trashed the bike with all of the road dirt. I kept an eye on the clouds and it seemed like it was going to be OK to ride for a while so I went out to 7 mile and angle going the opposite way that I normally do.
Really felt strong riding today unlike sunday. Sunday I felt tired and ate 3 gels and a bottle of Accelerade during the ride. Today I just drank 1 bottle of Accelerade.
Looks like there will be a break tomorrow to do my long run too.
Monday, May 15, 2006
Monday
Still raining outside so I got a longer swim today.
Swim 3200 yds 1:00
600 warm up
400,300,200,100 moderate :20 RI
300,200,100 neg split :25 RI
200 fast :30 RI
100 fast :30 RI
4X150 pull
100 cool down
Swim 3200 yds 1:00
600 warm up
400,300,200,100 moderate :20 RI
300,200,100 neg split :25 RI
200 fast :30 RI
100 fast :30 RI
4X150 pull
100 cool down
Thursday through Sunday
It's been raining so much here lately
Thursday Swim 2600, Run 3 miles easy
Friday Swim 2600, Run 4 miles easy
Saturday Swim 3700yds masters, Bike 2 hrs on trainer, rolling hill program.
3700yds
600 warm up
12X50 kick on 1:00
5X100 on 1:45
5X100 on 1:40
5X100 on 1:35
5X50 on :50
5X50 on :45
5X50 on :40
250 cool down
Sunday Bike 2:15 between raindrops. Run 3 miles
Plans for this week:
Mon Swim or Bike depending on weather
Tue Run :45, Swim or Bike depending on weather
Wed Run Q1
Thu Swim 2500-3000 Bike 2 hrs with some hill work
Fri Swim light Run :45
Sat Swim masters Bike 2 hrs with some hills, Run Q2 or easy
Sun Bike long, maybe Gordo's HIM sim
I will be taking it easy the next week while I get ready for the TTT.
Q1 ~ 12 miles
2 miles E pace
2 X 10 to 12 min at T pace with 2 min rests ~ 3 miles
1 hr E pace ~ 7 miles
Q2 ~ 7 miles
2 miles E pace
4 X 5 min hard with 3 to 5 min jogs ~ 3 miles hard
1 mile E pace
Thursday Swim 2600, Run 3 miles easy
Friday Swim 2600, Run 4 miles easy
Saturday Swim 3700yds masters, Bike 2 hrs on trainer, rolling hill program.
3700yds
600 warm up
12X50 kick on 1:00
5X100 on 1:45
5X100 on 1:40
5X100 on 1:35
5X50 on :50
5X50 on :45
5X50 on :40
250 cool down
Sunday Bike 2:15 between raindrops. Run 3 miles
Plans for this week:
Mon Swim or Bike depending on weather
Tue Run :45, Swim or Bike depending on weather
Wed Run Q1
Thu Swim 2500-3000 Bike 2 hrs with some hill work
Fri Swim light Run :45
Sat Swim masters Bike 2 hrs with some hills, Run Q2 or easy
Sun Bike long, maybe Gordo's HIM sim
I will be taking it easy the next week while I get ready for the TTT.
Q1 ~ 12 miles
2 miles E pace
2 X 10 to 12 min at T pace with 2 min rests ~ 3 miles
1 hr E pace ~ 7 miles
Q2 ~ 7 miles
2 miles E pace
4 X 5 min hard with 3 to 5 min jogs ~ 3 miles hard
1 mile E pace
Wednesday, May 10, 2006
Wednesday's long run
13 miles 1:52:07 HR 145
Started off easy with 3 8:50's then dropped down to 8:30 for the rest of the run. Felt pretty good with a strong finish.
Started off easy with 3 8:50's then dropped down to 8:30 for the rest of the run. Felt pretty good with a strong finish.
Tuesday, May 09, 2006
Monday Tuesday
Monday Swim 1500yds
I felt a little tired so I cut it short. I needed some rest.
Tuesday
Run during lunch 5.4 miles 45:55 HR 146
Bike 38.3 miles 1:51:00 HR 140
Rode a little harder than normal, kind of wanted to see what I had.
I felt a little tired so I cut it short. I needed some rest.
Tuesday
Run during lunch 5.4 miles 45:55 HR 146
Bike 38.3 miles 1:51:00 HR 140
Rode a little harder than normal, kind of wanted to see what I had.
Sunday, May 07, 2006
Saturday Evening and Sunday
Sat evening
Wanted to do some fun riding so I got on the mountain bike for an easy ride.
MTB 23.5 miles 1:55 HR 138
Sun
Bike 56 miles 2:55 HR 134 Out to 7 mile/angle, looped up 6 mile hill to Sheldon/7 mile, back to Dearborn then back home.
Run 5K 24:03 HR 146 Just a T run to make sure I feel good running off the bike.
Wanted to do some fun riding so I got on the mountain bike for an easy ride.
MTB 23.5 miles 1:55 HR 138
Sun
Bike 56 miles 2:55 HR 134 Out to 7 mile/angle, looped up 6 mile hill to Sheldon/7 mile, back to Dearborn then back home.
Run 5K 24:03 HR 146 Just a T run to make sure I feel good running off the bike.
Saturday, May 06, 2006
I think Vince was trying to kill us!!!
Masters Swim 4100yds 1:30 (cut from 4700yds)
700yds warm up (200S,200K,300P)
6X200 on 3:30
5x300 pull on 5:15
Cut//3X200IM on 4:00//
3X100 Kick
8X100 on 1:45
200 cool down
There wern't many people at the pool today cuz there was a race at Willow metropark. Only 3 in my lane so I had to lead. I held all of the times. Since all 3 of us were triathletes and we knew we couldn't finish the planned workout before time ran out, so we cut the IM's. I was pretty gassed on the last 2 100's but still came in at 1:30. This pool seems to be 5 sec per 100 faster than the pool at Ballys.
700yds warm up (200S,200K,300P)
6X200 on 3:30
5x300 pull on 5:15
Cut//3X200IM on 4:00//
3X100 Kick
8X100 on 1:45
200 cool down
There wern't many people at the pool today cuz there was a race at Willow metropark. Only 3 in my lane so I had to lead. I held all of the times. Since all 3 of us were triathletes and we knew we couldn't finish the planned workout before time ran out, so we cut the IM's. I was pretty gassed on the last 2 100's but still came in at 1:30. This pool seems to be 5 sec per 100 faster than the pool at Ballys.
Friday, May 05, 2006
Thursday Friday
Thursday
Swim 2400yds pull set about 50 minutes
Bike 1:56 38.1 miles HR 134
Pretty windy again. Hooked up with Cheryl's group for a few miles.
Friday
Run during lunch 5.3 miles 45:13 HR 141
Bike 1:15 22.9 miles no HR data. Rode the blue bike for an easy ride.
Swim 2400yds pull set about 50 minutes
Bike 1:56 38.1 miles HR 134
Pretty windy again. Hooked up with Cheryl's group for a few miles.
Friday
Run during lunch 5.3 miles 45:13 HR 141
Bike 1:15 22.9 miles no HR data. Rode the blue bike for an easy ride.
Thursday, May 04, 2006
Mon-Tue-Wed
Sorry I have fallen behind on the log
This is an easy week for me.
Mon MTB 15 miles in about 1:45. I rode the trail at Maybury, it was more technical than the Poto and didn't have many spots to get into a rhythm. It didn't seem like as much fun.
Tue Swim 2400 ME #2 from my workout book.
Warm up 700yds
4X100 at T leaving on 1:45
300 pull
3X100 at T-5 leaving on 1:40
300 pull
3X100 at T leaving on 1:45
100 cool down
Started to run but felt clumsy so I stopped after 1/2 mile.
Wed Run Daniels Q1 workout
12.9 miles 1:48 HR 150
2 miles Easy (8:30 to 8:40)
5X5 min at 7:25 1 min easy jogs
60 minutes easy pace (8:30 to 8:40)
I felt pretty strong throughout the whole workout. I started the 5 min intervals a little easy at 7:50, by the last 3 I was at speed. The 1 hour easy seemed very easy for me but I still kept the right pace. Finished strong and my HR recovered under 120 within 30 seconds. 1 gel after the intervals and then 1 more with 3 miles to go so I wouldn't bonk.
I saw a lot of friends among the zillion people on Hines Drive. Drew was the first followed by Dawn. I yelled to her that Drew was a minute ahead of him and she sped off to catch him. My dad and Diane were out there, John Logon was putting in some long miles. Another gentleman from my club said "Hi" but I can't remember his name. Finally Roman K was driving home from work in his truck and yelled at me too.
It's nice to see so many friends out training on a beautiful day. It was about 75 degrees and sunny with a little wind from the west. I started running with the wind so I could come back against it and get cooled off, it worked well.
This is an easy week for me.
Mon MTB 15 miles in about 1:45. I rode the trail at Maybury, it was more technical than the Poto and didn't have many spots to get into a rhythm. It didn't seem like as much fun.
Tue Swim 2400 ME #2 from my workout book.
Warm up 700yds
4X100 at T leaving on 1:45
300 pull
3X100 at T-5 leaving on 1:40
300 pull
3X100 at T leaving on 1:45
100 cool down
Started to run but felt clumsy so I stopped after 1/2 mile.
Wed Run Daniels Q1 workout
12.9 miles 1:48 HR 150
2 miles Easy (8:30 to 8:40)
5X5 min at 7:25 1 min easy jogs
60 minutes easy pace (8:30 to 8:40)
I felt pretty strong throughout the whole workout. I started the 5 min intervals a little easy at 7:50, by the last 3 I was at speed. The 1 hour easy seemed very easy for me but I still kept the right pace. Finished strong and my HR recovered under 120 within 30 seconds. 1 gel after the intervals and then 1 more with 3 miles to go so I wouldn't bonk.
I saw a lot of friends among the zillion people on Hines Drive. Drew was the first followed by Dawn. I yelled to her that Drew was a minute ahead of him and she sped off to catch him. My dad and Diane were out there, John Logon was putting in some long miles. Another gentleman from my club said "Hi" but I can't remember his name. Finally Roman K was driving home from work in his truck and yelled at me too.
It's nice to see so many friends out training on a beautiful day. It was about 75 degrees and sunny with a little wind from the west. I started running with the wind so I could come back against it and get cooled off, it worked well.
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