Thursday 1 January 2009

8:30am Run 4.42 miles, 45:50
Palm Desert Ironwood Country Club
includes 5 x [1 min @ Aerobic Threshold/VO2 Max (RPE9), walk 1 min]
HR150/129; 480 cal
ran with Cali

Wednesday 24 December 2008

5:30am Spin Class 60 min + extra 10; Run 4.45 miles, 46:23
HR148/121 including w.u. & c.d.; 652 cal
zone4- 16:00 , 3- 35:36

Run 4.45 miles, 46:23,
HR150/125; 462 cal
with Cali

Tuesday 23 December 2008

7:10am Swim 3300 yd, 66 min; Lift weights; 4:45pm Run 4.56 miles;
3,2,1
4 x 100 K on 2:10, 50 Fly, 25 Fr, 25 Fly
4 x 100 Fr P on 1:30
6 x 100 Fr on 1:25
100 S
main set 8 x 75 Fr on 1:40 at RPE9 - :53-:55
50 S
main set 10 x 25 Fr sprint on :35
300 SD
Weightlifting

Run 4.56 miles, 52:46
tried to keep HR under ~130 and out of aerobic range. Still sore from Sunday's long run.
30 sec walk every .75 miles; HR monitor not working at beginning
HR ave124, 492 cal
doesn't include 5 min walk w.u. and c.d.
All done with Cali

Tuesday 16 December 2008

7am Swim 3100 yd, 61 min, Lift weights; 4pm Run 4.56 miles
3,2,1
4 x 100 Fr P on 1:30
6 x 100 Fr on 1:25
4 x 100 K on2:15 alt 50 Fly, Fr
50 S
8 x 75 Fr on 1:30 @RPE9 - 54, 53, 54, 55, 55, 54, 55, 54
50 S
6 x 25 Fr Sprint on :35 - 15's
250 SD


Run 4.56 miles
Walk 5 min
w.u. run 1.5 miles
Run 3.04 miles including
4 sets of (4 x 30 sec (RPE9), active rest walking/jog 30 sec)
Walk 5 min c.d.

Tuesday 18 November 2008

6am Swim 3450 yd; Weightlifting; 3:30pm Run 47:20, ~4.4 miles
3,2,1
5 x 100 Fr - 50 P, S
main set 6 x 100 Fr on 1:25
300 Mod
3 x 100 K RI 10 - fly, fr, fly
100 S
main set 10 x 25 Fr Sprint on 35
2 x 300 Fr on 4:30 - #1 mod, 2 H - 403
200Sd

Weighlifting 2 sets of 15, increase wt. on some exercises

Run 4.4 miles, 47:20 on Y track (flat)
10 min w.u. (~1 mi) HR130/120+
4 x (1 min sprint (RPE10), 3 min active recovery jogging)
#1- HR151/135, 2- 154/139, 3- 155/141, 4- 159/144
Steady run ~1.6 miles, 16:32, HR140/137
4:40 c.d. HR ave130
Overall HR159/134; 539 cal

Tuesday 11 November 2008

7am Swim 2500yd, 49 min; 5pm Run 47 min, ~4.75 miles
3,2,1
3 x 200 (50K no fins, S, P, S) - Ba, Br, Fr
Main set - 6 x 100 Fr on 1:25 - 119, 120, 118, 19, 19, 19
100Fly K no fins, 100 Fr P
main set - 10 x 25 Fr sprint on :35 - all 15's, one 14+
250 SD

Run 47 min, ~4.75 miles
6 x (30 sec sprint, 2 min active recovery no walk)
w.u. and c.d.
HR149/126; 496 cal
Zone4- 8:12, 3-34:27, 2- 4:07
Doesn't include 5 min walk before and after.

This is week 12 (19 weeks until goal: California 70.3), the end of the 3rd four week cycle of base training. Week 12 is a recovery week. Intensity and length of workouts are reduced and if I'm still feeling fatigue or soreness will eliminate a workout. Will continue with weights at normal level, which is currently fairly low with 2 sets of 15 at a level where I could do 3-5 more reps.

Saturday 1 November 2008

8am Swim 51 min, 2800yd ; 9am Run 4 miles, 39:58, + 14+min walk
3,2,1
2oo Mtn Fr P on 45/50
50 S
1650 Fr Time Trial - 22:39
500 splits: 658, 651, 649 - 1st 500 was hardest
300 SD

Walk 5:50 w.u.
Run 4 miles (YMCA 'track') @ mod aerobic pace. 1 min walk break ~1/2 way - 39:58
HR147/135
Walk 8:33 c.d.
overall including walks HR147/124; 551 cal

Wednesday 10 September 2008

6:15am Exercise Bike (StarTrac) 75 min, 21.94 miles; lunch Run 4 miles, 40:01
5min L8, 10 min L9, 5min L10, 2min L9
HR123/100
Power Intervals 7 x 20 High gear @ speed, RI 2:00 - L14 @ 92-96rpm, L9
HR133/120
30 min L10 (ez spin 1 min L8 every 10 min)
HR132/123
8 min cooldown L9-L8
Overall HR133/114; 657

lunch run 4 miles, 40:01
HR140/126; 401cal

Tuesday 2 September 2008

6:15am Swim 2950yd; lunch run 4 miles, 40:59
3,2,1
4 x (4 x 50 alt 25 K, S on 60) RIx10 - Ba, Br, Fly, Fr
3 x 200 Mtn on 45/50 - #1 P w/buoy, 2 K fly w/fins, 3 Fr
50ez

lunch run 4 miles, 40:59
HR144/128; 419 cal

Tuesday 26 August 2008

6:10am Swim 3,600 yd, 63 min; lunch run 4 miles, 38:43
3,2,1
5 x 100 IM on 1:45
500 Fr alt 50 ez/mod, 50 H
5 x 100 Fr P w/buoy on 1:30
5 x 100 K w/fins on 1:30 alt Fr, Fly
5 x 100 Fr on 1:25
4 x 100 Fr on 1:45 -#1 75 smooth, 25 H, #2 50 smooth, 50 H, etc - 125-112
100ez

lunch Run 4 miles, 38:43
including 6 x 30 sec Hard RI 2:00 min
HR 151/135; 433 cal

Monday was my planned day off. This is the beginning of my training for the Ironman 70.3 in Oceanside. Am using the book Triathlete Magazine's Essential Week-By-Week Training Guide by Matt Fitzgerald as my guide. My intentions are to modify the schedule and workouts to suit my level of fitness and schedule. I plan to do more swimming than suggested because I can and want to. And since I have the Gatorman 3 mile swim in a week and a half, want to do the 100 mile bike ride in mid-October, and intend to run the Rock'n'Roll Marathon May 31 of next year. So I started modifying before the plan even started.

Friday 8 August 2008

6:20am Exercise Bike (StarTrac) 45 min, 13.28 miles; lunch Run 4 miles, 40:43
5 min L8, L9, L10
20 min L11
5 min L10, L9
HR136/113; 391 cal

Run 4 miles, 40:43
HR149/128; 421 cal
1st half HR139/119
2nd half HR148/137

Friday is no longer a day off. Still kept the effort and quantity down as a break from training.

Wednesday 6 August 2008

6:25am Exercise Bike (StarTrac) 45 min; lunch Run 4 miles, 40:03
5 min L8, 10 min L9, L10
5 min L11, 10 min L10
5 min L9 cooldown
HR133/110; 349 cal

lunch Run 4 miles, 40:03
HR151/129; 420 cal

Tuesday 5 August 2008

6:15am Swim 3,500 yd, 58 min; lunch Run 4 miles, 40:26
3,2,1
4 x 100 IM on 1:45 - 126, 24,24,24
200 Mtn P w/buoy on 45/50 - mod
3,2,1 Half Half Step Down:
300 Fr on 4:30, 2 x 150 Fr on 2:15, 4 x 75 Fr on 1:10 RIx 30 - 406, 402, 354
200 Fr on 3:00, 2 x 100 Fr on 1:30, 4 x 50 Fr on 45 RIx30
100 Fr on 1:30, 2 x 50 Fr on 45, 4 x 25 on 25
100 SD

Run 4 miles, 40:26 at moderate effort
walk ~1 min at 1/2 way to answer phone
HR147/128; 416 cal
1st half HR147/121
2nd half HR 147/136

Saturday 2 August 2008

7:15am road Bike 46:41, ~12.26 miles
easy to mod
HR140/119; 423 cal

6:30pm Run 4.56 miles, 45:17
HR138/124; 439 cal
walk 5 min

Friday 1 August 2008

lunch Run 4 miles; 40:10
easy to mod
HR147/130, 423 cal
1st 1/2 HR135/122
2nd 1/2 147/138

Thursday, 31 July 2008

lunch Run 4 miles, 39:54
easy to mod
HR147/130, 419 cal

Wednesday 30 July 2008

6:20am Exercise Bike (StarTrac) 45 min, 12.87 miles; lunch run 4 miles, 39:55
5 min L8, L9
30 min L10
5 min cool down
HR

4 mile run, 39:55
HR147/130; 419 cal

Tuesday 29 July 2008

6:15am Swim 3,100 yd, 52 min; 7:00pm Run 4 miles, ~40+ min.
Took Monday off to recover from Sunday's Tri.
Plan: take it a little easy. Swim 2500 to 3000 yd.
3,2,1
4 x 200 Mtn on 1:30/100 - #1 Fr, 2 Fr P w/buoy, 3 Fly K w/fins, 4 Fr
4 x 100 Fr on 1:30, alt ez/mod, fast - 116, 115
100SD

Run 4 miles, plan to not push pace at all but keep HR under 140. Started feeling good after ~2 1/2 miles. Had to back off my pace to stick with plan. Usually run 5 miles on first day of the week. Taking it a little easier this week and maybe next week on the run and especially on the bike.
HR got up to 140 but backed off to ~134. Forgot to start watch: no time, no HR range.

4 through 15 July 2008

Friday 7/4
Brick – road Bike Ride 1:12:06, Run ~67 min
All on Poinsettia Ave.
Bike - HR 154/130
Transition 4:19
32:14 – HR145/133
30:20 – HR151/142
5:41 – 155/145
Walk/cool down 9:11 – 133/111
Overall HR155/132; 1669 cal
Sunday 7/6
6:15am Swim 3600yd; road Bike Ride 1:05:45;
3,2,1 4 x 100IM on 1:50 - 129,127,127,126 50 ez 2 x 1000 Fr on 15:00 - 14:00 (703), 13:56 (7:00) 4 x 100 K w/fins on 1:30, alt 50 Fr, Fly 3 OverUnders on 1:15 50 ez
Bike - HR137/119; 590 cal
Monday 7/7
6:25am Exercise Bike (StarTrac) 60 min, 17:37 miles; lunch Run 5 miles, 52:16
5 min L8, L9
10 min L10, L11 5min L10, 10 min L11, L10
5 min L9
HR 130/110; 487 cal
Lunch run 5 mile 52:16
Plan – run fairly easily. Feeling fatigue from weekend
HR 170?/124
Tuesday 7/8
Up too late to do a swim workout. Waking HR 48-49 – a little high
Lunch run 4 miles, 38:59
Plan – warmup, run 4 x 3 minutes pushing pace with at least 3 min easy run recoveries, not pushing on the 2 short hills.
W/U 13:21 - HR137/118
3:04 – HR144/137
3:03 ez
302 – 148/142
408 ez
3:15 – 149/143
332 ez
3:09 – 151/147
2:23 ez
Overall HR 151/132
Wed 7/9
Exercise Bike (LifeFitness) 90 min
HR137/118; 871 cal
Thursday 11 July 2008
6:10am Swim 3550yd, 60 min; lunch Run 5 miles, 51:25
3,2,1
3 x 100 alt 50 P w/buoy, 50 S RI 10-15 – Ba, Br, Fr
5 x (1-2-4Fifty on :45/50) RIx30
#1 Fr – 119, 245, 39, 39, 39, 38
#2 Fr – 118, 243, 38, 38, 38, 37
#3 K w/fins – Fly, Fly, 50s Fr
#4 P w/buoy
#5 Fr – 117, 244, 37, 37, 37, 36
150SD
Lunch Run 5 miles, 51:25
No heart rate monitor
Friday is rest day.
Saturday 12 July 2008
Swim 3000yd, 54min; Exercise Bike; Treadmill run 5K 31:21
3,2,1
4 x 100IM on 1:50 -all 123
100 S
500 Fr on 7:30 – 6:51
5 x 100 Fr on 1:30 – 118, 18, 16, 16, 15; RIx 30
10 x 50 on :45 – 5 P w/buoy
Sunday 13 July 2008
No formal workout. Was a Swim Buddy for the Carlsbad Triathlon. Swam about 2000 m in the ocean. Also ran about ½ mile. Had a bike ride planned but flat tires sabotaged that.
Monday 14 July 2008
Exercise Bike 45 min; Treadmill 3.37 miles
2min L8, 5 min L9, L10
10 min L11, L12
3 min L10, 5 min L12
5 min L10
Run 5 K – 32:16
Walk 5 min, .27 miles
Tuesday 15 July 2008
?

Monday 21 July 2008

6:10am Exercise Bike (Cybex) 45 min, Treadmill 13 min - Brick; 4 mile run
5 min L8, L9, L10
10 min L11,
5 min L10, L12, L11
Treadmill Run 10+ min - 1 mile
3 min cool down walk

6:20pm Run 4.04 miles
3rd mile 8:50
Low blood sugar/energy for most of run
HR 158/128; 402 cal