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Training Log Archive: IMHungry

In the 31 days ending Mar 31, 2008:

	activity	#	time	miles	km	+m
	Bike	8	25:05:07	382.31	615.27
	Run	12	12:34:00	71.57	115.18
	Swim	9	3:56:00	1.76	2.83
	Core	5	2:35:00
	Total	22	44:10:07	455.64	733.28
averages - sleep:8 weight:213lbs

6:42

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» now

Monday Mar 31, 2008 #

Note
(sick)

This sickness is like an extreme case of stomach flu or food poisoning. I had assumed that it was due completely to the workouts that I did during the week and the way that everyone says that if you exceed some number of hours or training per week you get sick. First of all there is no way its like exceed the number and boom you're sick, and second Tara now has the same illness. We both agreed that we had some water out of a trailhead that tasted strange and that seems to be the only crossover that we can figure out at this time. more on this later, i have to go to the bathroom.

C • get well... 3

Sunday Mar 30, 2008 #

Bike (Endurance) 6:32:00 [3] 90.0 mi (4:21 / mi)
(sick)

way, mad, ugly sick. should not have done this ride.

Saturday Mar 29, 2008 #

Core 30:00 [3]

bicycle crunches are the bomb

Swim (Quality) 25:00 [2]

Friday Mar 28, 2008 #

Swim (Quality) 30:00 [2]

Core (High Intensity) 30:00 [3]

Run (Hills) 15:00 [3]

12% incline

Run (LSD-Intervals) 1:58:00 [3] 12.3 mi (9:36 / mi)
shoes: Asics Nimbus 9

Thursday Mar 27, 2008 #

Bike (Aero Cruise) 1:50:00 [3] 38.0 mi (2:54 / mi)

Spent 85% of this ride in aero position. A few things that I noticed: its difficult to produce power in aero position, I must use a lot of upper body pushing and pulling that I'm not used to doing in aero. I tried several different techniques, also payed attention to how much pedal force was going into the spin, its easy to be pushing on the pedals in directions that don't necessarily move the bike forward. also didn't like the feel of riding on my toes. the major change was to move forward some and drop my heels,
this caused increase in force on my hip flexors that at first started causing me a lot of pain, i worked through it and i think that things loosened up because i was able to achieve what I would consider cruise speed and force, the second half of the ride I concentrated on big ring pushing up the hills, intentionally keeping it a grind for a strength workout, I need an endurance workout

Wednesday Mar 26, 2008 #

Note

My goal for the 70.3 FL is to complete it in five hours or less. This amounts to completing the swim in 0:40, the bike with a 21 mph average speed, and beating my time for the last half marathon. The swim I will do, the bike I will do, the run will be the true test.

Note
(rest day)

TRAVEL to NYC blech stuck in Charlotte

Tuesday Mar 25, 2008 #

Bike (Cruise Endurance) 2:30:04 [3] 41.82 mi (3:35 / mi)
slept:8.0 weight:214lbs

Monday Mar 24, 2008 #

Bike (Active Recovery) 1:30:00 [2] 18.0 mi (5:00 / mi)

Note

up at 0430 hours, get on a plane, darn travel is definitely going to kill me

Sunday Mar 23, 2008 #

Run (Endurance) 1:48:00 [3] 12.3 mi (8:47 / mi)
ahr:148 shoes: Brooks 01

Run from FFD house to beach down boardwalk and back, lots of rain, walked some of it, seems no matter what I need to bring food on longer runs like this. I was trying to eat a massive Easter breakfast and see if that would suffice, guess I burn too many easy cals during the run.

Saturday Mar 22, 2008 #

Run (Speed Intervals) 30:00 [3] 3.5 mi (8:34 / mi)

Friday Mar 21, 2008 #

Note
weight:208lbs

was going to do a big run in the sand, but too much work surprised me, and I'm pretty sure I've got a flu or something, started with a sore throat last wednesday, now just achy and pukey.

Thursday Mar 20, 2008 #

Swim (Open Water) 30:00 [3] 0.5 mi (59:59 / mi)

C • you back on the yacht or what? 2

Run (Under-Nourished) 25:00 [2] 2.72 mi (9:12 / mi)
shoes: Asics Nimbus 9

Wednesday Mar 19, 2008 #

Core (Plus Weights) 45:00 [3]

Good core workout, developing what the good sequence is, doing everything for 20 reps or so to emphasize endurance over explosive power, threw in some dips, curls, lat pull downs for swimming.

Note

Damn travel

Tuesday Mar 18, 2008 #

Bike (Spin Class) 30:00 [3]
ahr:150

meh

Run (Incline Trainer) 15:00 [4] 2.5 mi (6:00 / mi)

2000 vert feet

Bike (Cruise Intervals Hills) 2:01:00 [3] 36.36 mi (3:20 / mi)

C • well done! 3

Sunday Mar 16, 2008 #

Bike (Quality) 2:00:00 [2] 36.0 mi (3:20 / mi)
ahr:134

Back on th bike after about ten days off it, rode with Tara today who rode yesterday about 45M. She is looking so strong and natural on the bike now. Just a quality ride on some Louisiana hills.

Run (Hills) 32:00 [3] 4.0 mi (8:00 / mi)
ahr:150 max:180

Hill repeats on the incline trainer, 10% grade, 10min pace, did about five intervals to start getting in the strength and effort workouts

Core (Weights) 30:00 [3]

Swim (Sprint Laps) 15:00 [4]

For the heck of it about five laps of all out

Friday Mar 14, 2008 #

Swim (Open Water) 30:00 [3] 0.47 mi (1:03:52 / mi)

saw some ornery looking stingray on the bottom today, the regular sunglasses, and the regular school of big fish, swam in the afternoon.

Run (Hills Medium) 1:10:00 [3] 6.35 mi (11:01 / mi)
shoes: Asics Nimbus 9

Tough run through island hills and after the swim. Felt pretty silly running in swimming boy shorts, but I have to get rid of the tri tan

C • todd al-sultan? 1

Wednesday Mar 12, 2008 #

Swim (Open Water) 20:00 [2] 0.34 mi (58:51 / mi)

C • not scary swims? 5

Run (Hills Medium) 42:00 [3] 4.5 mi (9:20 / mi)

Tuesday Mar 11, 2008 #

Swim (Open Water) 26:00 [2] 0.45 mi (57:48 / mi)

Monday Mar 10, 2008 #

Swim (Open Water) 30:00 [2]

Sunday Mar 9, 2008 #

Run (Hills) 30:00 [5]
shoes: Asics Nimbus 9

Friday Mar 7, 2008 #

Run (Distance) 2:20:00 [3] 12.2 mi (11:29 / mi)
shoes: Asics Nimbus 9

Thursday Mar 6, 2008 #

Run intervals (Cruise intervals) 27:00 [4] 3.2 mi (8:26 / mi)
shoes: Asics Nimbus 9

C • what are BRB events? 3

Tuesday Mar 4, 2008 #

Run (Endurance) 1:42:00 [2] 8.0 mi (12:45 / mi)
shoes: Asics Nimbus 9

Monday Mar 3, 2008 #

Note
weight:216lbs

Training Observations:
I'm showing some improvement with the training. Moderate (healthy) weight loss and considerable body composition change. Interesting how much fat is stored around the legs in addition to the midsection. I can't help but view all body mechanics in a survival or evolutionary manner.
Based on how I feel with some of this endurance work and the half last weekend, I plan on starting working high effort workouts into the regimen. I've probably been doing steady state adaptation since 8/07, so almost five months of low effort distance work. I was expecting to see more total distance on the bike, but I think this travellling thing is killing that.

C • changes 5

Sunday Mar 2, 2008 #

Bike (Tempo) 3:41:02 [3] 60.0 mi (3:41 / mi)
slept:8.0 weight:214lbs

Tempo ride to more or less get back into riding after having a reduced exposure.

Bike 3:00:58 [2] 40.02 mi (4:31 / mi)

Good spin endurance ride. felt strong all the way through, so I'm going to commence build stages.

Note

century, yay

Saturday Mar 1, 2008 #

Bike (Group Ride) 1:30:03 [2] 22.11 mi (4:04 / mi)

Easy ride around the plantations with group, did a couple sprint starts, made me feel like I need to get my top end working way better

Swim (Quality) 30:00 [2]

Core 20:00 [3]

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