Saturday, February 28, 2009

Saturday: 2 mile run; abs

Late night last night. Busy all day. 2 mile run. 9:40s.

Friday, February 27, 2009

Friday: 33 mile bike; 4 mile run; abs

a.m. Bike 1:40. 33.46 miles. 187w. 87rpm.

p.m. Run 4 miles. 9:30min/mi

Thursday, February 26, 2009

Thursday: 15 mile run; strength

a.m. 70 minute run (20min w/u). 8.23 miles. 8:30min/mi. My running has never felt better.

p.m. Run 7 miles. 60:53 (20min w/u). 8:42min/mi. Feel awesome.

strength (3x3 pull; 4x15push; abs)

Wednesday, February 25, 2009

Wednesday: 30 mile bike; 4 mile run

Easy day. Tired.

a.m. 4 mile run. 9:21min/mi.

p.m. Cut the ride short. 1 hour 30min. 30 miles. 183w.

Tuesday, February 24, 2009

Tuesday: 42 mile bike; 16 mile run

a.m. 80 minute run (20min w/u). 9.26 miles. 8:37min/mi.

lunch. Run 7 miles. 61min (20min w/u).

p.m. 42.53 miles. 2 hours. 213w. 86rpm.

Monday, February 23, 2009

Monday: 20 mile bike; 8 mile run; strength

a.m. 5 mile run. 9:11min/mi.

p.m. 61 min bike. 20 miles. (Forgot to record power. Was about 170-175w.) Followed by a 3 mile brick run. 9:29.

Strength (3x3 pull; 4x15 push; abs).

Sunday, February 22, 2009

Sunday: 62 mile bike; 8 mile run

Weighed myself this morning for the first time in a few weeks. Am down 11 lbs since my high on January 10.

Starting to feel fit again. 3 hour ride. 62.60 miles. 201w. 89 rpm. Followed by a 8 mile brick run. 67:23. 8:25min/mi (including 20min w/u)

Saturday, February 21, 2009

Saturday: 80 mile bike; 7 mile run; abs

a.m. 4 hour bike on the IMAZ course. 80.41 miles. 186w. 89rpm.

p.m. 7 mile run. 61:47. 3 mile w/u. 4 miles at 8:10min/mi.

Friday, February 20, 2009

Friday: 60 mile bike; abs

Ride for 3 hours. Felt unbelievable. No power yet, but I feel like I have reached another level aerobically, despite the easy riding and low volume. I've also been gradually raising my cadence. Tonight I was at 88rpm instead my usual 80. 60.37 miles. 184w.

Thursday, February 19, 2009

Thursday: 10 mile bike

Tried to run. Wishful thinking that the warmup strategy would work long-term. Shins messed up again.

30 min bike. 10 miles.

Wednesday, February 18, 2009

Tuesday, February 17, 2009

Monday, February 16, 2009

Sunday, February 15, 2009

Saturday, February 14, 2009

Saturday: 10 mile run; abs

a.m. 40 min run. 4.18miles. 9:34min/mi.

p.m. Run 6.41mi with Gigs. 53:14. 8:18min/mi. He's on his way to a sub 3 marathon.

Friday, February 13, 2009

Friday: 8 mile run + Travel

a.m. 70 min run. 8.10 miles. 8:43min/mi.

Thursday, February 12, 2009

Thursday: 11 mile run; abs

a.m. 8 mile run. 70 minutes.

p.m. Run home. 30 minutes. 3.22 miles.

Traveling tomorrow. Probably won't be able to bike much more this week.

Wednesday, February 11, 2009

Tuesday, February 10, 2009

Monday, February 9, 2009

Monday: 40 mile bike; 7 mile run

a.m. 2 hour bike.

p.m. run home. 7 miles.

Sunday, February 8, 2009

Sunday: 30 mile bike; 1 mile swim; strength

a.m. Swim 1 mile. ~30 minutes.

p.m. 30.49 miles. 1:30. 191w. 84rpm.

strength (5x20 push; 3x3 pull; abs)

Saturday, February 7, 2009

Saturday

a.m. 2 hour recovery bike.

p.m. 1 mile swim w/ kicking drills. ~30 minutes. My swim is so far from where I want it to be. Would like to join a masters swim program to spice things up. Trying to find one that meets on the weekend.

Friday, February 6, 2009

Friday: 61 mile bike

3 hour bike. 61.82mi. 194w. 83rpm. Really itching to run. But am going to try to hold off until next Tuesday.

Thursday, February 5, 2009

Thursday: 46 mile bike; 1 mile swim; strength

a.m. 1 mile swim w/ some kicking drills. 30 minutes. One thing I have noticed about my swim is that I tend to rely almost exclusively on my arms and upper body; I barely kick. So I am going to try to correct that this year.

p.m. Bike 2:15. 46.59mi. 197w. 84rpm

Strength (5x20push; 3x3pull; abs)

Wednesday, February 4, 2009

Wednesday: 15 mile bike; abs

Bike 45:48. 15.31 miles. 186w. Tire blew up on the trainer. Will make up ride tomorrow.

Tuesday, February 3, 2009

Tuesday: 40 mile bike; strength

a.m. Bike 2 hours. 40 miles. 187w. 84rpm.

p.m. Strength (5x20 push; 3x3 pull; abs).

Monday, February 2, 2009

Sunday, February 1, 2009

Foundation Week 1 Summary

First week of foundation is done.

Bike: 291.84 miles (14:03)
Run: 22.54 miles (03:25)
Ellip: (00:35)

Total: 18:03

Sunday: Day Off

Rest.