Wednesday, September 30, 2009

Wednesday: 52 mile bike; 5 mile run; 3000 meter swim

S: 3000 meters. 9 out of 10 times that I swim - and sadly that is about as much swimming that I have done all year - I, for some strange reason, get serious bloating and a terrible stomachache 20 minutes after I get out of the pool. And today was no different.

B: 2:32. Easy. ~200 watts.

R: 5 miles

Tuesday: 113 mile bike; 8 mile run

Bike: 5+ hours in 2 rides. First ride was 3 hours. Steady. Second ride was 2 hours: 30 min w/u, 60 min @290w (65-75rpm), 30 min c/d. Avg for the day was 250w.

Run 8 miles.

Monday, September 28, 2009

Sunday, September 27, 2009

Sunday: 40 mile bike; 13 mile run

Bike: 2:03. Easy. 179w.

Run: Run got interrupted. 8 in the morning. 5 a few hours later.

Saturday, September 26, 2009

Saturday: 103 mile bike; 5 mile run.

Bike = pain. 4:35 w/2 hrs overgear, 2x20 min intervals. Overgear was @ 280w. Intervals were @ 300-320w. Rest of ride was easy and recovey between intervals.

Run 5 miles.

Friday, September 25, 2009

Friday: 89 mile bike; 2000 meter swim

4:03 w/2 hours overgear. Overgear was @ ~260w. 241 avg for ride.

2000 meter swim.

Thursday, September 24, 2009

Thursday: 46 mile bike; 9 mile run; 2000 meter swim

S: 2000 meters.

B: 2:15. 200w. 46 miles.

R: 9 miles

W: abs

Wednesday, September 23, 2009

Wednesday: 56 mile bike; 9 mile run; ocean swim

Started the day with a very early swim in the Pacific. I need to to jumpstart my swimming and the pool just doesn't sound that appealing, though starting tomorrow, I'll be swimming a lot. It was dark, cold, murky, and cloudy and there were tons of waves. A lot of fun despite my fear of sharks. Swam for about 30 min, not sure how far.

At night, 56 mile bike. 2:41. 201w.

Then 9 mile brick run.

Tuesday, September 22, 2009

Tuesday: 88 mile bike; 3 mile run

Bike 4:02 w/2:30 overgear. Main workout of 2:30 was @ ~250w.

Followed with 3 mile brick run.

Monday, September 21, 2009

Monday: Rest

Was very tired today. Opted for rest instead of training. Will start back up tomorrow.

Sunday, September 20, 2009

Sunday: 80 mile bike

3:30+ bike w/2:30 overgear. First hour was warm up at 210w. Then 2:30 overgear. Avg. 266w for the 2:30. After first hour, went through 56 in 2:23. Total ride was 3:32. avg. was ~250. Didnt have time for a cool down which I'm hoping won't screw up tomorrow's workout.

Saturday, September 19, 2009

Saturday: 41 mile bike; 5 mile run.

I have been studying my training log from last year. I was in damn good shape; makes me nervous about this year.

41 mile bike. ~185w. 2+ hours.

5 mile run.

Friday, September 18, 2009

Friday: 50 mile bike; 11 mile run

Bike for 2:35 easy. Was about 175w.

Run 11 miles.

Thursday: 101 mile bike; 3 mile run; Travel

That's it for the traveling until the Ironman. Started my ride at 7pm on the Computrainer. Played Madden football on my iPhone until my hands became too sweaty to play anymore. Made the time go by a little faster. Ride was 4:30+ for 101 miles. 242watts.

I rode 200 watts for the first hour and twenty mintues. And rode 260w avg. for the remaining 3:10.

Followed with a 3 mile brick run only because I find it more difficult to fall asleep right after biking hard than right after running. It's still going to be tough. That's the bad part about working out late.

Wednesday, September 16, 2009

Wednesday: 62 mile bike + Travel

Bike 3 hours, first 2 hours easy, last hour overgear. Then travel to San Diego for the birth of my niece Alexa. Welcome to the World Alexa!

Tuesday, September 15, 2009

Tuesday: 56 mile bike

Bike 56 miles. 2:28. 242w. Didn't feel that great today. Heart rate high for effort as well.

Monday, September 14, 2009

Monday: 41 mile bike; 8 mile run

Bike 2+ hours easy. 190 watts. 41 miles.

Run 8 miles.

Sunday, September 13, 2009

Sunday: 60 mile bike

60 miles. 250 watts. Getting there. This was an easy recovery week. Feeling incredibly strong. Last week's ride with the guy below -- it was an awesome ride --gave me a lot of confidence, even though it was a training ride for him, he could have crushed me at any moment, and I struggled to keep up, particularly on the hills. The focus of the next few weeks will be building Ironman endurance and spending a lot of time in the pool.

Saturday, September 12, 2009

Saturday: 91 mile bike; 4 mile run

91 mile bike along PCH. ~240 watts. 56 miles in 2:30. A 240 watt ride these days is much different than a 240 watt ride was just a month ago. My strength is the best it has ever been.

4 mile run. Ran out of time unfortunately. Felt great.

Friday, September 11, 2009

Wednesday - Friday

Wed - 40min swim; 60 mile bike; 10 mile run.

Thursday - 40 mile bike; 10 mile run

Friday - 61 mile bike; 1 hour swim

Tuesday, September 8, 2009

Monday + Tuesday

Monday. 2.5 hours in San Diego. Definitely not as fun as Sunday's ride. On Sunday, I rode up to an athlete, whom I won't mention by name out of respect for their privacy, but who is at the very top of the sport. I landed up riding 4 hours with this athlete. And this athlete answered every single one of my questions-and I didn't stop asking questions for all 4 hours of the ride- about training, racing, nutrition, the business side, gossip, etc. This athlete also waited for me when I needed to stop to refill bottles, to go to the bathroom, when I missed a couple turns, and when I was dropped, and even changed their original route to continue riding with me and waited with me when I got lost right before getting back my starting point. And when I say the very top of the sport, I mean the very top. A real class act and by far the highlight of my triathlon "career." I am still shocked that tje athlete allowed me to ride with them. It was unfuckinbelievable. The downside was that I wasn't feeling especially fresh given Saturdays ride and was only going planning on ridining am easy 2. My adrenaline got going though and I felt like I had an extra gear because of who I was riding with. Really wad an incredible day. Out of movie.

Tuesday: Rest.

Monday, September 7, 2009

Saturday, September 5, 2009

Friday + Saturday

Friday: 42 mile bike. 5 mile run. 30 min swim.

Saturday: 74 mile bike. 3 hours w 2x10 min @ 310-330w. 257avg. 70 miles in 3:03. Then 12 min cd.

Thursday, September 3, 2009

Wednesday + Thursday

Wednesday. 90 min bike. 60 min swim.

Thursday. 106 mile bike. 9 mile run. Bike was in two rides: first ride was 2:40 (30 min wu, 60 min overgear, 60 min Tempo, 10 min cd). 251w avg, 143bpm; second ride was 2 hours (30 min wu, 90 min steady). 250w avg. Then 9 mile brick run.

Tuesday, September 1, 2009

Tuesday: 42 mile bike; 10 mile run

Back into routine.

S: Off.

B: 2 hours easy. 217w. 42 miles. No heart rate monitor.

R: 10 miles.

W: Off.

Monday: Bike 97 miles.

2 rides, both easy. First ride was 2:05. 182 watts. Second ride was 2:40. 202 watts.