Sunday, May 31, 2009


2:20 bike. Tired legs. Strength (abs; 3x3 pull; 4x15 push). Off to Philly for a wedding tonight. Will do a short run when I arrive.

Saturday, May 30, 2009


100+ miles. I took several wrong turns. 5:15ish. Computer wasn't working. The century route wasn't as scenic as I thought it would be. The ride wasn't well organized and took us along a lot of heavy traffic roads. But happy that I got the ride in. 117bpm.

Swim 1 hour. Was tired toward the end.

Friday, May 29, 2009


a.m. 4 hour endurance ride. 185w.

lunch. 30 min swim.

p.m. strength (4x15 push; 3x3 pull; abs)

Not going to run today. Still sore. Tomorrow I'm doing a century ride in West Virginia. Have never been there before. Supposed to be good. I'm going to do the ride on my road bike, but am going to ride solo.

Thursday, May 28, 2009


Just looked over my power from from FL 70.3. Avg watts was 262. Normalized power was 299w. As I mentioned in my race report, the design of the bike course wasn't great so that there were sections of the course where I was unable to pass slower riders. That I think explains a large chunk of the discrepancy between ap and np. But I otherwise had a great ride and am very happy with it given where I am in my training. It also provides more incentive to really start improving my swim so that I can get out of the water faster and therefore not have to pass as many people on the bike. I'm looking for another half to do in about 8 weeks.

a.m. One of the most frustrating rides I've ever had. Woke up early hoping to get in a couple of hours outside. 20 minutes go by. Water bottle with Gatorade in it falls off. Stop to get it. Turn around. Car drives over it. Carry on. 20 minutes later. Going up a hill. Chain skips. Chain falls off. I fall off bike. Knee hurts. Check bike. Chain broken. Walk home. Sucked.

lunch. 50 min run. Still sore.

p.m. am bikeless for the night. Can't swim because of t-storms. Will run 40 min later. One of those days.

Wednesday, May 27, 2009


a.m. 50 min run. Can't believe how sore I am. Feel like I did a race yesterday.

p.m. 1 hour easy bike. So sore. Weird.

Tuesday, May 26, 2009


A.m. 50 min run. Was surprised how good I felt.

P.m. 40 min run. Super easy. Strength (push;pull; abs)

Monday, May 25, 2009

Friday - Monday

Back home. Lots of traveling over the last week. Not much time to train and only managed a couple of short runs. Good break though. Am resuming training tomorrow.

Thursday, May 21, 2009


2 hour + ride along the northwest coast of crete. Beautiful. Stopped halfway for a souvlaki. So good.

Wednesday, May 20, 2009

Tuesday and Wednesday

Tuesday. Travel and day off.

Wednesday. 4 hour bike riding around and exploring Crete. Lots of hills-long climbs.

Monday, May 18, 2009

Sunday, May 17, 2009


Today I did FL70.3. Felt really good and am pleased with where my fitness is. Obviously my swim was going to bad. Going in, I had set a goal of 40 minutes for the swim. I was off by a minute or so I was happy with that. I felt fantastic throughout the bike ride. I'll put up the data when I upload it but I think I was aroun 260 or so watts for the ride. Being a slow swimmer and having been in the second to last wave hurt as there were, because of the design of the course, sections throughr the ride where I could not pass slower riders in front of me, which slowed me down a little, but I felt great. Bike time was 2:22. Once I got onto the run, I still has very good legs but my shins starting acting up after 5 min. It's too bad because Unlike last year I haven't had any shin problems this year. I tried to keep going, walking it out to see if it would go away but no luck-I pulled out as this race doesn't mean much to me and I didn't want to rial injury. Overall I felt much better than I thought I would and so am pretty happy where I am at this stage of the year. Much better than last year at the same time. Racing was also a blast. Going to race much more often this year. Now time to get going on that swim and run.

Saturday, May 16, 2009


A.m. 2 hour bike rec w 2x3 min at 250-300w, 2 min rec

Friday, May 15, 2009


60 min recovery ride. 115-125bpm. 75-85rpm. Felt good.

Thursday, May 14, 2009


a.m. 75 min recovery bike. 153w. 83rpm.

lunch. 4 mile run.

p.m. swim 35+ min. i randomly met the masters swimming coach at the pool. he gave me a half an hour lesson helping me out with my stroke. then ran 25 min.

Wednesday, May 13, 2009


a.m. 5 mile run. Easy. 3 hour bike. Easy.

p.m. 6 mile run. Still slow, but finally feel like I'm able to run again.

Tuesday, May 12, 2009


a.m. 25 min swim.

p.m. 1:35 bike. Easy. Good Legs.

Monday, May 11, 2009


25 min swim and 2:02 easy bike. Surprisingly, I had great legs today.

Sunday, May 10, 2009


a.m. 10k race. 15 minutes later, 5k race. (20min w/u before 10k).

p.m. 60min bike. Super easy.

Saturday, May 9, 2009


Bike 56 miles. FL: 2:27:03. 252w. Last 90 min at 270-310w. Didn't have time to do anything else. May try to run later.

Friday, May 8, 2009


a.m. 2 hour bike. 217 watts

lunch. 1500 meter swim.

p.m. 30 min run.

Thursday, May 7, 2009


a.m. 2 hour bike. Easy/Recovery.

lunch. 1500 meter swim.

Wednesday, May 6, 2009


a.m. 2:05 ride. Easy.

lunch. swim 1500 meters.

Tuesday, May 5, 2009


a.m. 2500 meter swim in Olympic size pool. Fun.

p.m. 3 hour ride. Steady. 230w. 30 min run.

Monday, May 4, 2009

Saturday, May 2, 2009

Saturday + Sunday

Sunday Morning. Just woke up. It's almost 9am. Wow. I had to do a CLE course yesterday which took all day. I got home, hopped on the bike and was still exhausted. I had been really lacking sleep this week. I got off after 75 minutes. It wasn't worth continuing on. Went to sleep at 8:30pm. Woke up at 6am. Ate breakfast. Went back to sleep. And then woke up again about 90 minutes later. I'm now up for good, ready to get the day going. Feel much better.

Sunday. 35 min swim. 3 hour ride. Felt much better. The extra sleep/rest helped. 20 min run.

Friday, May 1, 2009


a.m. 1 mile swim. About 30 min.

p.m. 2 hour bike. 200w. Followed by a 4 mile run. Since I missed yesterday (and I'm still tired), I've moved the block to the weekend.