Thursday, October 4th

Endurance Run
00:45:00

Wednesday, October 3rd

Cycling: Endurance Miles
1:00:00 (on trainer)

Tuesday, October 2nd

AM: Running: Endurance Miles
1:00:00
I'll post details latter. Right now it was about 7.25 miles

Noon: Swim 2050 M
400M warm up
3 x 100 M drill
Main Set: 200 r:20- 4x100 (at LT) r:15, 200 r:20- 6x50 (at LT) r:10, 200 r:20
50 M cool down

Monday, October 1st

Rest Day

Sunday, September 30th

Cycling: Endurance Miles
01:30:00

Saturday, September 29th

Endurance Run
01:20:00

Steady State Intervals:
2 x 15 min with 10 min recovery




Clcik here for stats

Friday, September 28th

Rest Day

Thursday, September 27th

Endurance Run
00:45:00

Wednesday, September 26th

Cycling: Endurance Miles
00:50:00 (on trainer)

Running: Endurance Miles
00:30:00

Tuesday, September 25th

EnduranceSwim
2200 Meters

• 400 WU
• 8x50 drill (25 finger tip dra/ s5 swim free, 25 fists/ 25 swim free)
• 7x200 on the 4:45 intervals

Monday, September 24th

EnduranceRun
02:40:00

• Run-Pickups Intervals: 16 x : 00:00:30
• Recovery: 00:07:00

Click here for stats

Felt okay. Legs were spent by end of run. Not feeling 100% recovered from Vineman.

Sunday, September 23rd

Cycling: Endurance Miles
01:30:00

Saturday, September 22nd

Rest Day (Holiday)

Friday, September 21st

Rest Day

Thursday, September 20th

A.M. Endurance Run
00:45:00

Noon Swim 1500M (easy)

Wednesday, September 19th

Cycling: Endurance Miles
1:00:00

Tuesday, September 18th

a.m. Endurance Run
00:50:00
2x 00:15:00 SS interval w/10 min recovery


noon Swim 2850M
400 w/u
8 x 50 drill
Main set: 50, 100, 150, 200, 250, 300, 250, 200, 150
50 cool down

Monday, September 17th

Endurance Run
00:30:00

Sunday, September 16th

Cycling: Endurance Miles
01:30:00
RHR = 54

Up To Date

I've caught up. Everything here is up to date as of Saturday, September 15th. I also went back and added maps and links to times, cadence, etc. for Vineman (to see it you may have to go into the August archived posts and click on August 4th or click on this link Vineman Post).

Saturday, September 15th

Endurance Run
01:50:00

• Run Pick-Ups
• 12 x 00:00:30 w/ 7 min recovery

CLICK TO SEE RUN STATS

Catching Up

Friday, September 14th
Rest Day

Thursday, September 13th
a.m. run 00:50:00
noon: swim 2850M

• 400 WU
• Drills: 8x50- 25 kick/25 free build
• Main Set: 8x50 25 kick/ 25free r:10,
• 400 free swim r:20,
• 3x75 25 kick/ 50 free r:15,
• 300 free swim r:20,
• 4x50 25 kick/ 25f ree r:10,
• 200 free swim r:20,
• 4x25 free sprint at LT r:10,
• 100 free swim
• 200 CD

[note: pool too crowded for backstroke so I substituted kick]

Wednesday, September 12th
cycle 00:52:00


Tuesday, September 11th
a.m. run 00:51:00
noon: swim 1800 m easy (still hot outside)


Monday, September 10th
run 00:30:00


Sunday, September 9th
run: 01:30:00
CLICK HERE FOR RUN STATS

Saturday, September 8th
cycle: 02:04:00
easy ride with friend


View Larger Map


Friday, September 7th
Rest Day (allergist appointment BP 112/70)


Thursday, September 6th
a.m. run: 00:51:00
noon: swim 2600 M

• 300 WU- easy
• 6x75 r:15 drill
• Main set 4x300 r:30
• Kick- 5x50 r:10
• Pull- 5x50 r:15
• 50 Cool down

Wednesday, September 5th
cycle: 01:00:00

Tuesday, September 4th
a.m. run 00:58:00
noon swim 1500M (Heat wave. Decided to take advantage of University's swimming pool)

Monday, September 3rd
run 00:30:00


Sunday, September 2nd
run 1:15:00
CLICK HERE FOR RUN STATS

Saturday, September 1st
cycle 02:05:42

Friday, August 31st
Rest Day

Thursday, August 30th
skipped

Wednesday, August 29th
cycle 00:50:00

Tuesday, August 28th
run 00:50:00

Monday, August 27th
cycle 01:25:00

Sunday, August 26th
Travel Day to Long Beach

Saturday, August 25th
run 00:53:00
Chicago

View Larger Map

Friday, August 24th
run 00:37:00:00
Chicago

View Larger Map

Thursday, August 23rd
Rest Day

Wednesday, August 22nd
run 00:37:00
Chicago

Tuesday, August 21st
run 00:50:00
Chicago

Monday, August 20th
travel day to Chicago

Sunday, August 19th
bike 01:25:00
run 00:10:00
Brick

Saturday, August 18th
run 00:45:00

Wednesday, August 15th

Open Water Swim
00:20:00

RHR = 54

Tuesday, August 14th

Cycling
Endurance Miles
00:50:00

RHR = 54

Monday, August 13th

Rest Day

RHR = 54

Sunday, August 12th

Recovery Day
Open Water Swim
00:45:00

RHR = 54

Saturday, August 11th

Recovery Day
Cycling 00:50:00

RHR = 54

Friday, August 10th

Rest Day

Thursday, August 9th

Free Day
Swim
2150 M
400 warm up
4 x 100 drill (25 catch, R, L, swim)
1 x 50
1 x 100
1 x 150
1 x 200
1 x 300
1 x 200
1 x 150
1 x 100
1 x 50
50 cool down

RHR = 51

Wednesday, August 8th

Free Day
1:00:00 easy bike ride

RHR = 50

Tuesday, August 7th

Rest Day
RHR = 54

Vineman - August 4th, 2007

Vineman

13:38:03
14th in age group
128th overall

Swim + T1 = 01:42:16
Bike = 06:44:25
T2 = 00:07:54
Run = 05:03:27

Bike:

View Larger Map
CLICK HERE FOR VINEMAN BIKE STATS

Run:

View Larger Map
CLICK HERE FOR VINEMAN RUN STATS

Week of July 30th

Tuesday, July 24th

Endurance Swim
2900 M

• 400 warm up
• 6x75 drill
• Main Set= (6x100 r:15 (aim for 1:55 pace), 9 x50 r:10 (aim for :50 pace), 6x25 r:15 (aim for :20 pace)every 3rd inerval= race pace (100 %)
• 150 EZ swim
• 300 kick with fins on back
• 300 pull with paddles
• 100 cool down

Endurance Run
00:50:00

• Steady State Run
• 00:30:00 pace 7:30 - 8:00/mi

RHR = 50

Monday, July 23rd

Rest Day

RHR = 49

Sunday, July 22nd

Endurance Run
01:30:00

• Fartlek Intervals
• 1 min with 7 min recovery

RHR = 49

Saturday, July 21st

Cycling: Endurance Mile
04:00:00

Brick Bike/Run

Enndurance Run
00:30:00

RHR = 53 - 55 (woke up agitated)

Friday, July 20th

Rest Day

RHR = 51

Thursday, July 19th

Endurance Swim
3400M

• 400 M Warm Up
• Drills 4x100
• Main Set: 3x600 r:30 25 fast/75 moderate
• Kick set: 150 r:15;100 r:10;50
• 4x75 Pull r:10
• Cool Down

Cycling: Endurance Miles
01:30:00

• Climbing Repeats
  4 x 00:01:30 w/00:01:30 recovery

Note: I managed to find a small hill. It worked out alright for 1 min 30 sec intervals.

RHR = 51

Wednesday, July 18th

Endurance Run
00:30:00

RHR = 49

Tuesday, July 17th

Endurance Swim
3000M

• 300 warm up
• Drills= 6x75
• Main Set 9x200: 1-3 = easy ~2:15 pace4-6 = medium ~2:05 pace7-9 = fast ~2:00
• 50 M Recovery
• 200 M kick set
• 200 M Pull set
• 50 M cool down

Running: Endurance Run
00:50:00

• Intervals
• 8x400 at pace (400= 1:30 with 1:30 rest)

RHR = 51

Monday, July 16th

Cycling: Endurance Miles
01:30:00

RHR = 51

Sunday, July 15th

Endurance Run
01:55:00 (was supposed to be 01:45:00)
14 miles
15 minute warmup
00:00:15 - 01:45:00 average pace 8:03/mi
10 minute cool down

Open Water Swim
00:30:00

RHR = 51

Saturday, July 14th

Multi Sport Brick

• 30 min Cycling Warm-up
• 20 min bike TEMPO/ 10 min run Steady State
• REST 8 min (full recovery)SET X 3
• 30 min easy spin CD on bike

RHR = 51

Friday, July 13th

Rest Day
RHR = 53

Thursday, July 12th

Endurance Swim
3000M

• 500 Warm Up
• 5 x broken 350' (50 fast w/ 5 sec rest. 100 fast w/ 5 sec rest/ 200 tempo with 2 min rest) r:20 sec btween sets
• 100 Easy Swim
• 5 x 50 kick
• 3 x 100 pull
• 100 Cool down

Cycling: Endurance Miles
01:00:00

Wednesday, July 11th

Endurance Run
00:50:00

Tuesday, July 10

Swim: Endurance Swim
4000M

• 8x 500M

RHR = 49

Monday, July 9th

Cycling: Endurance Miles
01:00:00

RHR = 49

Sunday, July 8th

Endurance Run
03:00:00
21 miles



Comments: Run felt good. Difficult going slow (8:45 - 9:00 min/mile). Last two miles fastest (8:10; 8:37).

RHR = 49

Saturday, July 7th

Cycling: Endurance Miles
04:30:00



BRICK: Bike to Run

Endurance Run
00:20:00

RHR = 48

Friday, July 6th

Rest Day
RHR = 47

Thursday, July 5th

Endurance Swim
2900 M

• 400 Warm Up
• 6 x 75 Drill
• 20 x 100 :15 recovery
• 50 Cool Down

Bike/Run Brick

Cycling: Endurance Miles
01:30:00

RHR = 56 (woke up very agitated)

• Steady State Intervals
• 4 x 00:08:00 w/ 6 min recovery

Endurance Run
00:20:00

Wednesday, July 4th

Cycling: Endurance Miles
02:20:00

• Steady State Intervals
• 4 x 00:10:00 w/ 8 min recovery

RHR = 46

Tuesday, July 3rd

Swimming:
3400 M

• 400 Warm Up


• 6x75 Drill


• Main set=4x50 on 1:05


• 2x100 on 2:10


• 150 r:10


• 200 r:20


• 2x300 r:15 aim for 6:30 interval


• 200 r:20


• 150 r:10


• 2x100 on 2:05


• 4x50 on :55


• 100 EZ 100


• 3x100 drill w/fins


• 50 Cool Down

Endurance Run:
00:50:00

• Steady State Run
  00:30:00
  

RHR = 50

Monday, July 2nd

Cycling: Endurance Miles
01:30:00

RHR = 51

Sunday, July 1st

Running: Endurance Run
02:15:00
16 miles



Swimming: Open Water Swim
00:30:00

RHR = 51

Saturday, June 30th

Cycling: Endurance Miles
05:00:00




Run Brick
00:15:00

RHR = 51

Friday, June 29, 2007

Rest Day

RHR = 51

Thursday, June 28, 2007

Endurance Swim
3150 M

• 400 warm up
• 14x25 drill r:10
• Main set= 100 steady r:20, 5x100 holding 2:00-2:05 (on 2:20), 100 r:20, 4x100 holding 1:55-2:00 (on 2:15), 100 r:20, 3x100 holding 1:50-1:55 (on 2:15).
• 100 EZ
• 400 kick
• 4x75 pull set
• 50 cool down

Cycling: Endurance Miles
02:20:00
Steady State Intervals
3 x 00:12:00 with 00:08:00 recovery

Map/splits to follow

RHR = 50

Wednesday, June 27, 2007

Endurance Run

• 15 min warm-up,
• 4x 1 mile intervals at 10k race pace (~6:50-7:15), rest 4 min between intervals
• 4x400 at 10k race pace (6:45-7:10 pace)

RHR = 52

Tuesday, June 26th

Swimming: Endurance Swim
3800 m

• 800 warm up
• 500 swim choice
• 300 drill by 25 = 25 6-count/25 triple swtich/ 25 build/ 25 backstroke
• 5x500 at moderate pace r:1 min between intervals
• 6x50 fast
• 200 cool down

RHR = 49

Monday, June 25th

Recovery Miles: Cycling
01:00:00

Easy ride with Jamie

RHR = 50

Sunday, June 24th

BRICK

Cycling: Endurance Miles

• 03:00:00
• Tempo Intervals
• 3 x 00:15:00 with 00:10:00 recovery

Running:
00:30:00





Only data for the run. Bike data was messed up. May need to watch pacing off the bike at Vineman as my tendency may be to run too fast at first.

Saturday, June 23

Endurance Run
02:30:00

Average Pace 8:23

Only 5 weeks until Vineman

Friday, June 22

Rest Day
(Finally!)

RHR = 53

Thursday, June 21, 2007

Endurance Swim:
2600 M

• 400 WU
• 14x25 drill
• Main Set= 150 r:15, 6 x 75 r:10, 150 r:15, 4 x75 r:10, 150 r:15, 2 x 75 r:10*on the 75's even= easy/ medium, odds= fast
• 50 eazy swim
• 150 kick with fins on back
• 5x50 pull
• Cooldown

Cycling: Endurance Miles
02:05:00

• Steady State Intervals
• 4 x 8 min with 6 min recovery

Comments: Much better SS Intervals than yesterday. I rode to El Derodo Park where they hold criterium races in the summer. The road has been repaved and is for the most-part obstacle free. There is very little traffic there in the morning so I pretty much had the course to myself. Much better than trying to do the intervals along Coast Highway -- no cars, no traffic signals, no potholes! It was so much easier to go faster. You can check out my times and HR by clicking on the Motion Based link. Although the ride ended up being around 2 hours as opposed to the scheduled 1 1/2 hours, I think it was worth it.

RHR = 49

Wednesday, June 20th

Cycling: Endurance Miles

• Steady State Intervals
• 3 x 00:12:00 with 00:08:00 recovery

Comments: Had a difficult time getting HR up to SS.

RHR = 51

Tuesday, June 19th

Endurance Swim
2150M

• 400 Warmup
• 8 x 50 Drill
• 6 x 200 at 3:50 r:20
• 150 Easy Swim

Endurance Run

• 15 min Warmup
• 4 x 1 mile intervals at 6:50
• 4 x 440 yards at 6:45
• Cool down

RHR = 51

Monday, June 18th

Cycling: Recovery Miles
01:00:00

Core Workout

RHR = 56

Sunday, June 17th

Endurance Run
02:00:00 (14 miles)

• Fartlek Intervals
• 1 min pickup every 7 min

RHR = 56

Saturday, June 16th

Cycling: Endurance Miles

06:00:00

• Tempo 00:45:00

Bike to Run Brick

Run: 00:15:00

RHR = 51

Friday, June 15th

Cycling: Recovery Miles
01:00:00

RHR = 49

Thursday, June 14th

Endurance Swim
2100 M
21 x 100 M on 00:02:00


Endurance Run
01:10:00
(Bolsa Chica to Huntington Beach)

RHR = 53

Wednesday, June 13th

Rest Day

Tuesday, June 12

Brick

Cycling: Endurance Miles
02:00:00

Runninng: Endurance Miles
00:15:00

RHR = 49

Monday, June 11

Endurance Swimming

• Warm-up: 200 swim choice
• Swimming Drills: 6 x 50 (25 drill-25 swim)
• First 2 x 50: catchupSecond 2 x 50: fistsThird 2 x 50: finger tip drag (ftd)
• Pace swim = 20x50 (r:5-10 sec - odds= 5 sec, evens= 10 sec)
• Pull Set: 3 x 150 r: 15

RHR = 50

Sunday, June 10th

Endurance Run
02:00:00

Stretching

Saturday, June 9th

Endurance Miles
03:00:00

Endurance Run
00:30:00

• Run Hill Intervals (5 x 1 min. w/1:30 rest)

Stretching

RHR = 53

Friday, June 8th

Endurance Swim
2400 M

• 400 WU
• 7x50 drill (25 non-free/ 25 free catch-up)
• Main set= 1500 straight swim sighting 1 time every 25
• 4x25 build to max
• 100 CD

RHR= 49

Thursday, June 7th

Endurance Swim
2600 M

• 500 WU
• 14x25 drill (25 r-arm, 25 l-arm, 25 fre build, 25 catch-up)
• Main set= 50 easy r:10, 2x200 at LT on 4:20 interval, 50 easy r:10, 2x150 at LT on 3:05, 50 easy r:10, 2x100 at LT on 2:10 interval, 50 easy r:10, 2x50 at LT on 1:05
• 100 EZ swim
• 400 pull
• 50 CD

Cycling: Endurance Miles
01:00:00

RHR= 51

Wednesday, June 6th

Endurance Run
01:00:00

• SS Run
• 4 x 8 min w/ 5 min recovery
• Ave pace 7:25

Yoga

RHR = 53

Tuesday, June 5th

Endurance Swim

2750M

• Warm-up (800) 4x (50 swim, 50 drill 50 backstroke, 50 choice)
• Main set: (1400) 4x (50 fast w/ 5 sec rest. 100 fast w/ 5 sec rest/ 200 tempo with 1 min rest)
• 50 on 1:05
• 100 on 2:10
• 200 at pace - 1 min full rest at wall befor next set
• Kick set 5x50 r:10-15
• Pull set: 4x100 r:10-15

Monday, June 4th

Rest Day

RHR = 53

Saturday, June 2nd

Cycling: Endurance Miles
05:00:00

• Power Intervals:
• 5 x 00:02:00 w/ 2 min recovery

Endurance Run:
00:30:00

• Run Hill Intervals:
• 5 x 00:01:00 w/00:01:30 recovery

RHR = 53

Friday, June 1st

Recovery Run
00:30:00

RHR = 53

Thursday, May 31st

Swim:

300 m warm up
7 x 50 drill
2 x (25-50-75-100-100-75-50-25) w/10 sec rest
kick set 2 x 75
cool down 50m

Cycling: Endurance Miles
01:00:00 (on trainer after work in everning

RHR = 53

Wednesday, May 30th

Endurance Run
00:50:00

Steady State Intervals
3 x 8 min w/ 5 min recovery

Resting HR: 51

Tuesday, May 29th

Rest Day

Resting Heart Rate: 56 (high)
Had chiropractic adjustment today.

Monday, May 28th (Only 67 days till Vineman)

Cycling: Endurance Miles
04:00:00
Santa Ana River Trail with Mark
Headwind majority of ride

My legs are burned out from running/riding back-to-back this weekend.

Sunday, May 27

Morning:

Cycling: Endurance Miles
03:30:00
Tempo
2 x 00:30:00 w/ 15 min recovery

Rode down to Laguna Beach

Afternoon:

Running: Endurance Run
00:30:00
Hill Intervals
5 x 00:01:00 w/ 00:01:30 recovery

Saturday, May 26th

Endurance Run:
01:45:00
w/00:30:00 SS Run (Ave HR ~158 - 162)

Friday, May 25th

Rest Day
(as scheduled)

Thursday, May 24th

Swim:
Total: 1700m
300m warm-up
8x50m drill
100m LT
400m base
100m LT
300m base
100m Lt

Took it a bit easy as I still have stitches in.

May 23rd

Rest Day
Doctor's Orders
Besides its my birthday!

Tuesday, May 22nd

Rest Day

Doctor's Orders

Monday, May 21st

Rest Day

Sunday, May 20th

Running: EM
01:35:00

Saturday, May 19th

Brick Workout

Cycling: Endurance Miles
Total time 05:10:00
Total miles: Approx 85

Tempo Intervals: 4 x 15 min w/10 min recovery

Endurance Run: 15 minutes

Stretching: 15 minutes

Friday, May 18

Friday, May 18th

Active Recovery Run:
00:30:00

Workouts for Week of May 14th

Tuesday, May 15

Endurance Run/ Fartlek:
2x6 min at 10k race pace (~7:30-8:00 pace), 2x5 min at 10k race pace (~7:30-8:00 pace), 2x3 at 3k race pace (~7:15), 2x2 at 10k race pace. 5 min cool-down.


Swimming:
900 WU

Drillset/mainset: (3x) 100 DPS, 75 (5 kick on side arm-out, 25 6-count, 25 triple swtitch), 50 (25 r-arm, 25 l-arm), 3x 25 sprint **rest=10-15 sec for all intervals.

Wednesday, May 16

Cycling: Endurance Miles
01:15:00 (on trainer)

Steady State Intervals: 3 x 8 min; 6 min rest

Thursday, May 17

Swimming

1200 WU (300 swim, 200 kick, 200 pull)
Main set = 4x100 at LT effort r:10, 100 easy r:20, 4x75 at LT, 100 easy swim r:20, 4x50 at LTez swimpull set w/ paddles 100

Cycling: Endurance Miles
00:45:00 (on trainer)