"Challenging yourself to race other people is an opportunity to motivate yourself to be healthy, to measure your progress in a meaningful way and an opportunity to share your passion with people from all walks of life. Results on a given day provide fleeting recognition whereas the personal journey is what really lasts. Achieving your ultimate goal will likely last a lifetime. However, thinking this way – about the journey and not the outcome – doesn’t open the door to mediocrity.  You still need to hold yourself accountable to your own ability and potential. Hope for the best, shoot for the win, do your best and accept the result.  Learn from the experience."

Melanie McQuaid three-time defending XTERRA world champion

Sunday, October 28, 2007

Cape Cod Marathon Relay 5.7 miles, 0:47:05, pace 8:16

Lap1-.8 mile-7:26 (pace 9:17)
Lap 2-1 mile-8:32
Lap 3-1 mile-8:35
Lap 4-1 mile-7:54
Lap 5-1 mile-7:42
Lap 6-.9 mile-6:56 (pace 7:42)

Took the start easier this year and the result was a much easier RPE and faster by 10 seconds per mile. A wicked fun event!

Sovereign Bank Relay Team Members

Saturday, October 27, 2007

Workout Notes: Run S 0:20.

Friday, October 26, 2007

Workout Notes: Rest day.

Thursday, October 25, 2007

Workout Notes: Stationary bike S, 1:00.

Wednesday, October 24, 2007

Workout Notes: Master's swim, 0:45, 1700 yards.

Tuesday, October 23, 2007

Workout Notes: Run S-TS 2.3 miles 0:20. Felt strong and fast.

Monday, October 22, 2007

Workout Notes: Rest day.

Sunday, October 21, 2007

Workout Notes: Run S 7.8 miles, 1:15, average HR 144.

Saturday, October 20, 2007

Workout Notes: Strength 0:45. Bike EZ-Low S 22.7 miles in 1:21, Average 16.8 MPH.

Friday, October 19, 2007

Workout Notes: Master's swim 0:45, 1600 yards technique focused. Stroke count 18 on 25s with PB . Run S 3.6 miles, 0:35 average HR 142.

Thursday, October 18, 2007

Workout Notes: Bike 16 miles EZ-low S, 1:07.

Wednesday, October 17, 2007

Workout Notes:

AM-Master's swim 0:45, 1700 yards distance focused. Main sets 8X150 with stroke count first and last 50 each 150. Stayed at 42-43 for all.

PM-Run 5.7 miles in 0:53 S-TS. Ran the last mile at TS. Felt good.

Run S-TS

Tuesday, October 16, 2007

Workout Notes:

AM-Bike S 16 miles, 0:56, average 16.9 MPH.

PM-Strength 0:50 balance focus.

Monday, October 15, 2007

Workout Notes: Rest day.

Sunday, October 14, 2007

Workout Notes: Run S 5.7 miles, 0:55.

Saturday, October 13, 2007

Workout Notes: Bike EZ-Low S 22.7 miles in 1:40.

Friday, October 12, 2007

Workout Notes: Master's swim 0:45, 1400 yards technique focused. Stroke count 17-18 on 25s with PB and 18-19 without PB. Run 3.6 miles, 0:34 with cadence of 90 out and back.

Thursday, October 11, 2007

Workout Notes: Revmaster Bike S 0:55 cadence 90 RPM.

Wednesday, October 10, 2007

Workout Notes:

AM-Master's swim 0:45, 1400 yards technique focused.

PM-Strength 0:55. Balance seemed better on single leg sets. Followed with 0:40, 4.0 mile treadmill run at S.

Tuesday, October 9, 2007

Workout Notes: Bike EZ-low S 16 miles, 1:10

Monday, October 8, 2007

Workout Notes: Rest day.

Sunday, October 7, 2007

Workout Notes: Run S 4.0 miles, 0:40.

Saturday, October 6, 2007

Workout Notes: Bike S 22.2 miles in 1:18, average 17.0 mph.

Friday, October 5, 2007

Workout Notes:

AM-Master's swim 1400 yards swimming a fast 100 in 1:27!!!

PM-Strength 1:00. Begin new workout with emphases on balance. Very challenging.

Thursday, October 4, 2007

Workout Notes: Bike 16 miles EZ-low S, 1:05.

Wednesday, October 3, 2007

Workout Notes:

AM-Master's swim 1400 yards swimming a fast 100 in 1:32!

PM-Run 3.6 miles S, 0:32.

Tuesday, October 2, 2007

Workout Notes: Bike 16 miles EZ-low S, 1:05.

Monday, October 1, 2007

Workout Notes: Rest day.

Sunday, September 30, 2007

Buzzards Bay Triathlon   Swim 700 yards, Bike 20 miles, Run 3.1 miles

First tri with new bike, Elite T-Class, purchased one week prior to race so still getting used to the new geometry but enjoying the position and shifting from the aero bars. I think next year I should be able to pick up a few more seconds with this bike. Plus it's red.

Saturday, September 29, 2007

Workout Notes: Rest day.

Friday, September 28, 2007

Workout Notes: Bike S, 1:00, 16 miles.

Thursday, September 27, 2007

Workout Notes: Bike low S, 1:05, 16 miles.

Wednesday, September 26, 2007

Workout Notes: Master's swim, 0:45, 1300 yards.

Tuesday, September 25, 2007

Workout Notes: Bike low S, 1:05, 16 miles.

Monday, September 24, 2007

Workout Notes: Master's swim, 0:45, 1300 yards.

Sunday, September 23, 2007

Workout Notes: Rest day.

Saturday, September 22, 2007

Workout Notes: Bike low S, 1:05, 16 miles.

Friday, September 21, 2007

Workout Notes: Unstructured swim 0:45, 1500 yards. 200X3 then 100X9 S.

Thursday, September 20, 2007

Workout Notes: Bike low S 16.0 miles, 0:54

Wednesday, September 19, 2007

Workout Notes: Masters swim 1300 yards, 0:45

Tuesday, September 18, 2007

Workout Notes: Stationary bike EZ 0:30

Monday, September 17, 2007

Workout Notes: Rest day.

Sunday, September 16, 2007

5 Star Triathlon

Saturday, September 15, 2007

Workout Notes: Stationary bike 0:30 S with 5' at TS then run S 1.3 miles 0:12.

Friday, September 14, 2007

Workout Notes: Rest day.

Thursday, September 13, 2007

Workout Notes: Run S 2.3 miles 0:20. Felt great, light and fast so threw in a couple of 30" strides. Bring it on!

Wednesday, September 12, 2007

Workout Notes: Master's swim 0:45, 1700 yards distance sets and pace.

Tuesday, September 11, 2007

Workout Notes: Stationary bike 1:00 low S.

Monday, September 10, 2007

Workout Notes: Strength 1 set.

Sunday, September 9, 2007

Workout Notes: Rest day.

Saturday, September 8, 2007

Workout Notes: Rest day. Due to a confluence of events including both work and personal demands I was unable to get my MS workout in.

Friday, September 7, 2007

Workout Notes: Master's swim distance sets 0:50, 2000 yards.

Thursday, September 6, 2007

Workout Notes: Bike 20 miles low S 1:30.

Wednesday, September 5, 2007

Workout Notes: Strength workout 3 sets.

Tuesday, September 4, 2007

Workout Notes: Rest day.

Monday, September 3, 2007

Workout Notes: About 2:30 slower than the last 2 year's results. HR was the same exact average as last year. A little heavy right now and no taper going into it. Last minute decision to run this race.

Charlton Old Home Day Road Race 42:30, 5.0 miles

Sunday, September 2, 2007

Workout Notes: Rest day. Legs were still sore but slightly improving.

Saturday, September 1, 2007

Workout Notes: Bike EZ with Donna 20 miles 1:23 then run S-TS 5.7 miles 0:52. Sore legs from Friday and stayed sore before, during and after. I guess the strength workout had a kick.

Run S-TS

Friday, August 31, 2007

Workout Notes: Strength workout 3 sets. It has been 3 weeks since the last strength workout but I noticed no loss in strength although legs were a little wobbly afterwards. The pool was closed for maintenance so no swim today.

Thursday, August 30, 2007

Workout Notes:  Run S-TS, 5.7 miles 51:38, pace 9:04

Run S-TS

Wednesday, August 29, 2007

Workout Notes:  Master's swim 1200 yards. 16X50 on 1:00 then 1X100 VST then race 1X100 (1:33) then 3X50 VST then race 1X50

Tuesday, August 28, 2007

Workout Notes:  Bike low S, 20 miles, 1:25.

Monday, August 27, 2007

Workout Notes:  Rest day.

Sunday, August 26, 2007

Workout Notes:  Rest day.

Saturday, August 25, 2007

Workout Notes:  Run S 0:48, 5.0 miles.

Friday, August 24, 2007

Workout Notes:  Master's swim 1400 yards. Stroke count and sprints.

Thursday, August 23, 2007

Workout Notes:  Bike low S, 20 miles, 1:25.

Wednesday, August 22, 2007

Workout Notes:  Master's swim 1500 yards. Intervals 150s and 75s.

Tuesday, August 21, 2007

Workout Notes:  Rest day.

Monday, August 20, 2007

Workout Notes:  Rest Day

Sunday, August 19, 2007

Gilligan's Triathlon:  1st place in age group and 37th over all!

Saturday, August 18, 2007

Workout Notes:  Bike EZ, 14 miles, 1:00.

Friday, August 17, 2007

Workout Notes:  Rest day.

Thursday, August 16, 2007

Workout Notes:  OW swim, 0:23, 1X1000, no wet suit.

Wednesday, August 15, 2007

Workout Notes: Rest day.

Tuesday, August 14, 2007

Workout Notes:  Bike low S, 20 miles, 1:20.

Monday, August 13, 2007

Workout Notes:  OW swim, 0:40, 1X2000.

Sunday, August 12, 2007

Workout Notes:  Bike EZ, 20 miles, 1:30.

Saturday, August 11, 2007

Workout Notes:  Run S-TS 7.8 miles in 1:08:40. Late afternoon run about 90 minutes after eating lunch. Didn't feel up to a hard run and planned for a 6 miler so didn't take any hydration but opted for an 8 miler once out pushing to get one more hard workout in. 80 degrees. It became an exercise in discipline to hold the effort.

Run S-TS

Friday, August 10, 2007

Workout Notes:  Master's swim with technique focus on stroke count and kicking. Strength 3 sets.

Thursday, August 9, 2007

Workout Notes:  Run 1-S 7.8 miles, 1:12. Ran my 7.8 mile loop but took the hills as POE intervals in the first half then ran S picking it up at the end for one last interval.

Run 1-S

Wednesday, August 8, 2007

Workout Notes:  Rest day. Couldn't fit a workout in today.

Tuesday, August 7, 2007

Workout Notes:  Bike low S 18 miles, 1:15.

Monday, August 6, 2007

Workout Notes:  Strength 3 sets.

Sunday, August 5, 2007

Workout Notes:  Rest day. Legs feel better today. Recovery seemed to lag a little this week but feeling more rested today.

Saturday, August 4, 2007

Workout Notes:  Bike S 22 miles then run 3.6 miles S. Between really sore legs from Friday's strength workout, the heat and humidity and time constraints I cut the bike from 50 to 22 miles. Legs were still quite sore after the ride. This should give me a full recovery week. I decided mid ride to cut the distance as my legs weren't loosening up. I think this was a good call as I could really feel the effects of the heat over the last mile on the run.

Friday, August 3, 2007

Workout Notes: Master's swim about 1300 yards then strength 3 sets.

Thursday, August 2, 2007

Workout Notes: Run S 4 miles, 0:38, 140 HR average.

Wednesday, August 1, 2007

Workout Notes:

AM-OW swim 250X4 with 30" RI 0:24

PM-Bike S 18.0 miles in 1:00.

Tuesday, July 31, 2007

Workout Notes: Rest Day

Monday, July 30, 2007

Workout Notes: Rest Day

Sunday, July 29, 2007

Race: Mass State Olympic Triathlon-1st place in age group! 81st out of 129.

Saturday, July 28, 2007

Workout Notes: Bike EZ 9 miles.

Friday, July 27, 2007

Workout Notes: Rest Day

Thursday, July 26, 2007

Workout Notes: Run S 4 miles. Stayed low S going out but high S coming back.

Run S

Wednesday, July 25, 2007

Workout Notes:

AM-OW Swim EZ to low S. 2X200 then 1X800 and about  another 200 drills so about 1400 yards.

PM-Bike 1 with 6X1' hill repeats. 1:03 total and about 16 miles.

OW Swim

Bike 1

Tuesday, July 24, 2007

Workout Notes:

AM-Bike low S 0:45 Revmaster. I was short on time so cut 15'.

PM-Run 1 with 5X1 POE 0:40 and about 4 miles. No issues hitting max of 172 on the fifth with best distance so far.

Run 1

Monday, July 23, 2007

Workout Notes: Rest day.

Sunday, July 22, 2007

Workout Notes: Appleman Sprint Tri. Didn't really have it today. The swim I got hit in the back of the head and dunked as I had rolled to breath in by someone with a 6 foot wingspan and large paw about 150 yards into the swim which was a shame because I had worked to position myself with clear water ahead at that point. I had to fix my goggles as one side came off and get my breathing to resume and the dunk shook me a little. Around the 2nd turn buoy I felt some nausea almost like I had come down with a bug so I let up pace a little and stayed just below the nausea level. It may have been some water I swallowed which was pretty murky. Even so I picked up 2:26 over last year on the swim which has been GPS measured the last 3 years and 149th out of 420 on the swim split. The bike went well but 0:13 slower than last year so really about the same and the run was missing totally and was 2:31 slower at 26:56 . Overall 4 out of 10 in age group and 109 out of over 400 not counting the relay teams. Also was 0:18 slower overall than 2006.

However, I went into this race without benefit of taper and just a single rest day Friday after a 10 mile run Thursday evening so really the results reflect that and not my true potential. However even with benefit of taper I would have likely still taken 4th as the next fastest time was 1:11.

The spike on the HR curve on lap 1 is right about where the nausea hit me.

Appleman Tri

Saturday, July 21, 2007

Workout Notes: Bike S+5' TS, 0:31, 8.8 miles, average 17.0 MPH, run S, 0:12, 1.3 miles. Legs feel about 80 percent but who knows :)

Friday, July 20, 2007

Workout Notes: Rest day.

Thursday, July 19, 2007

Workout Notes: Run S 10 miles on the treadmill. I wasn't able to get out until the evening and by then it was pouring rain. After one hour on the treadmill I was totally drenched as there was no moving air so I got off and found a fan and got going again but by that time I was soaked. After 10 miles I'd had enough and finished up and then noticed I had gotten pretty chafed on one leg, almost like a strong sun burn from the hem of the lining in the running shorts rubbing while wet. Ugh!

Run S

Wednesday, July 18, 2007

Workout Notes: New HR monitor transmitter and strap.

AM-OW Swim continuous 2500 yards. First 2000 yards S then increased pace on last 500 to race pace with a max HR of 171 at the finish. Last 500 yards was at 9' with a pace of 1:48 per 100.

PM-Bike 1 on stationary upright bike at the gym. Level 14-15 for hill sprints and cadence of 100 through out. 1' RI. 13th interval standing at level 21 for 45 seconds then sitting at level 15 for 15 seconds hitting a max HR of 170.

OW Swim

Bike 1

Tuesday, July 17, 2007

Workout Notes:

AM-Bike low S Lemond Revmaster 1 hour at about 130 BPM.

PM-Run 1, 10X1 hill repeats. Legs were still feeling lunges from Monday so I didn't over clock the first 5 repeats. On the 10th I went the furthest I have so far by a good margin hitting a max HR of 180 and using short strides but fast turnover. I felt like I ran the 10th on someone else's legs. Some erratic HR signals the first 8 minutes or so and HR still cutting out on the bike so it must be the Wearlink chest strap.

Run 1

Monday, July 16, 2007

Workout Notes: Strength 3 sets.

Sunday, July 15, 2007

Workout Notes: Rest day.

Saturday, July 14, 2007

Workout Notes: Bike S 50.5 miles in 2 loops 1:27 each loop then run 4 miles in 0:37. Bike legs felt some fatigue over the last 10 miles but time matched first loop although second loop I took a little flatter course heading back out. Bike average was about 17.4 MPH. I wasn't too motivated to do this workout but somehow got it done. HRM still dropping the signal between the 2 loops and even on the second loop after restarting. The strap is only about 3 months old but maybe some issues with that or maybe with transmitting to both the wrist receiver and bike receiver at the same time.

MS

Friday, July 13, 2007

Workout Notes: Open water swim 1000 yards about 0:30.

Thursday, July 12, 2007

Workout Notes: PM-Bike S, 15.6 miles, 0:53, 17.6 average. Really good legs. Nice ride. No HR monitor worn.

Wednesday, July 11, 2007

Workout Notes: Rest day. Due to work demands I let the bike go today and took a rest day. I'll move the bike to Thursday and drop Thursday's 4 mile run.

Tuesday, July 10, 2007

Workout Notes:

AM-Run S 3.6 miles, 0:34, pace 9:25. 85 degrees and humid.

PM-Strength 1 set new routine.

Run S

Monday, July 9, 2007

Workout Notes: Rest day.

Sunday, July 8, 2007

Workout Notes: Biked 2 loops with total miles 51.3 and each loop split 1:28 (2:56 total bike time) and average 17.4 MPH. Then run 3.6 miles in 0:32. Lost HRM signal on the bike so second loop was by feel but ended up at exactly the same time as the first loop. Last 12 miles legs felt some fatigue. 6 minute pit stop between two bike loops. First mile on run was 8:58 pace but very little left at the end maybe one more 1/2 mile at best so barely got this one in. Bike nutrition was 2.75 L GE, 20 oz. water and 1 banana. Zoot tri shorts on the bike. Hot day, especially on the run.

Bike S

Run S

Saturday, July 7, 2007

Workout Notes: Open water swim 2500 yards, 0:55, 10X250 with 30 second RI except for a couple longer RI due to chatting. 250s were hitting about 4:30 when swum on course so pace per 100 seems to be about 1:50 per hundred at 9 BPM below Webster's race HR of 157 on the swim. Lost HR signal midway through.

OW Swim

Friday, July 6, 2007

Workout Notes: Strength 3 sets

Thursday, July 5, 2007

Workout Notes: Run S 12.0 miles in 1:54 and pace about 9:30. I started the HRM about 3:30 into the run but actual running time was just over 1:54. Breakfast was about 700 calories then 1L-GE on the run and 1L-GE after running. No issues.

Run S

Wednesday, July 4, 2007

Workout Notes: OW Swim 2500 yards continuous, 10 lengths of the buoys, 0:53. HR was 8 beats lower than last year for this same swim in 0:54 and I could have done another 500 at that pace, low S then breakfast and Bike 1-2X8 hill repeats. I experimented with staying aero as long as I could and found I could maintain a 39/19 (one gear higher than last time) for the first half until it got steeper then 39/21 and staying in the aero position seemed to give me more power/speed over sitting up. So first half of hill aero position in a 39/19, next quarter seated but sitting up in a 39/21 and last quarter as hill starts to crest and level was back to aero but holding intensity and accelerating and shifting to higher gears. All 8 repeats were done seated and the 9th on the way back I took the steepest section standing.

OW Swim

Bike 1

Tuesday, July 3, 2007

Workout Notes:

AM-Bike low S, about 130 BPM, 1 hour on Lemond stationary bike. Cadence 90-95.

PM-Run 1, 1X8 hill repeats, 0:50 about 5 miles total distance.

Run 1

Monday, July 2, 2007

Workout Notes: Strength 3 sets.

Sunday, July 1, 2007

Workout Notes: Rest day.

Saturday, June 30, 2007

Workout Notes: Multi Sport-biking 47 miles in 2:55 then run 3.6 miles in 0:32, average 16.5 MPH. Strong headwinds last 20 miles on the bike with some gusts. Rode using the Zipp wheels to get more feel for them but changing back to regular rims after this ride until the next race. I just went by feel (RPE 11-13 I think with a little more on some of the hills) ignoring HR pretty much but am thinking 1/2 IM pace to be about 135 BPM. A couple of short stops on the bike with one to ask directions. Run was fine and legs felt good with first mile about a 9:04 pace.

Nutrition was my usual first breakfast about 700 calories then 8 oz. FRS, 50 oz. GE, 25 oz. water and then 2 large bananas before heading out on the run. Next time I should bring a banana to eat midway on the bike.

MS

Swim Assessment : Friday, 6/29/07

Total: 20:02

RPE:  16-17

250 yard times:

1. 5:02

2. 5:00

3. 4:53

4. 5:07

HR @ End: 152

I Felt: 7

Workout Notes:  Open water swim with wetsuit. I felt tired. I did the strength workout first and noticed I was tired there as well. I swam off course (out to sea) on the first and last 250. The course is fairly accurate distance wise and verified also by GPS. Afterwards I went to the chiropractor and he noticed my right side was tight so maybe that's why I was swimming in circles here and there.

Swim Assessment

Run: Thursday, 6/28/07 BHS track, inside lane

Run Assessment Notes:  I ran this as a 3 mile POE in the context of a 9 mile run. Nutrition was 10 oz. FRS, 3 Enduros, 40 oz. GE and post run water 1L with 3 Enduros. Normal first breakfast about 550 calories. Ran 3 miles to the track then ran/walk to drop HR home another 3 miles so 9 miles total run. Warm at 84 degrees. Good legs.

Duration: 24:50

Distance: 3 miles

Avg Pace: 8:17

Avg HR Rate: 163

I felt 9

Run Assessment

Run Warm Up

Run Cool Down

 

Wednesday, June 27, 2007

Workout Notes:

AM-Masters swim 1100 yards, 45', Hard intervals at max, 4x75, 1X100, 4X50, 1X50 and 4X25 all HARD.

PM-Bike time trial 10 miles, 30:10 ride time, average 19.9 plus 12 miles WU&CD for 1:20 total. I ate about 30' before heading out a bowl of shredded wheat, skim milk and a small banana (about 550 calories) plus GE on the bike 25 oz. so not sure if that affected heart rate.

Bike Time Trial

Tuesday, June 26, 2007

Workout Notes: Rest Day

Monday, June 25, 2007

Workout Notes: Rest Day

Sunday, June 24, 2007

Race: Webster Lake Triathlon-1st place in age division!

Everything went exactly as planned. The swim I stayed to the outside. I ended up along side a pack of about 5 guys and 1 woman. I stayed with them until the end. I found myself pushing hard on the swim which was the plan in order to make up my run losses with the swim but in the effort found I was wanting to back down but I kept holding till the next buoy and the next buoy and so on until out of the water. T1 was clean and I think around 4 minutes. There was a 1/4 mile run to transition and I didn't hit my lap button until out on the bike so am not sure exactly but it was pretty smooth.

The bike went well and I went up the hill as planned in the 39/21 and stayed in my target heart zones. T2 was quick and on the run I never felt like my legs loosened up but I just kept at it and had a decent run time. Looking at my HR it looks like I still had headroom of about 10 beats on the run but RPE seemed close to max and I remember thinking that if someone in my age group tried to pass me that I didn't think I had anymore so not quite sure what was up with that. According to my HR I should have had more. My pace on the run which I re-mapped from timer to timer at 2.75 actual miles was 8:04.

The biggest change that I see is that my heart rate average this year was 157 compared to 163 last year. That is a 6 beat drop yet a gain in time of nearly 5 minutes so much better efficiency and less stress on reserves. I felt great after the race also and not beat up by the exertion.

Saturday, June 23, 2007

Workout Notes: Bike low S 1 hour with 5' race pace in the middle, Webster course then run 1.3 miles, 0:12. I tried to go as light as I could on the bike but there were some gusty winds. RPE was low even though I wasn't in EZ most of the time. It took me 4' to get up the hill from the telephone pole at the base in a 39/21. I think the key to the hill is to take the first section which is the longest, moderately but steady and in control. The other humps aren't too bad as they are much shorter. So....don't blow on that first hump.

This felt like a really good peak and taper and as close to perfection as I think I've achieved. It will be interesting to see how it all plays out on race day.

Bike low S - Run S

Friday, June 22, 2007

Workout Notes: Rest day. Definitely feeling ready to race. Can't wait...

Race Plan

1. Arrive early, relax and set-up.

2. Check out the swim and transition routes.

3. 20 minutes before start put on wetsuit then swim warm up.

4. Stay loose until the start.

5. Hammer the swim but don't go out too hard, rather go out efficiently, check stroke and reach and roll, then build.

6. Clean and quick T1 under 4 minutes.

7. Keep HR to about 155-165 on the bike, drop HR just before the hill to about 150-155 BPM or lower, steady up the hill, recover during bumpy descent then hammer home.

8. Clean T2 under 1 minute.

9. Run first 1/2 mile finding rhythm then build to a strong finish.

10. Relax and cool down after the finish knowing I did my best.

Thursday, June 21, 2007

Workout Notes: Swim S, 0:30, 1500 yards open water 1X500 then 1X1000. Swam low S easy and 1000 yard time was 0:20 exactly at a heart rate of 130 BPM. Distance was confirmed by a gentleman triathlete who measured the buoys walking on the beach at 0.28 miles for 1 lap or 2 lengths. This confirms my satellite measurement of 250 yards end to end.

Swim S

Wednesday, June 20, 2007

Workout Notes: Bike S, 15 miles, 17.0 average, 0:53. First test ride of the Webster course this year. The hill seemed flatter and I went up it easy in a 39/21 with a 23 and 26 in reserve. HR at the bottom was 139 compared to last year's race which was 158 so I'll hit that hill most likely close to 160 and then try to stay just below max HR. About 4:30 to the top same as last year's race. The bike is race ready and felt good with great legs!

Bike S

Tuesday, June 19, 2007

Workout Notes: Run S 3.6 miles 31:35, pace 8:51. My run feels race ready as well as my swim. Wednesday I'll see how the bike feels. I had a hard time holding back on this run and staying in the S zone (132-150) but did the best I could.

Run S

Monday, June 18, 2007

Workout Notes: Strength 1 set.

Sunday, June 17, 2007

Workout Notes: Rest day.

Saturday, June 16, 2007

Workout Notes: Bike low S 25 miles, 1:33 then run S 3.0 miles, 0:28. Clearly I was out of gas today so cut the 45 mile bike down to 25 miles and left the run in. By the end of the run I was on empty. The two swims on Friday both kicked and I think the recovery wasn't there for today's MS so I went easy and backed down. Drank 2L GE.

MS

Friday, June 15, 2007

Workout Notes:

AM-Masters swim, 0:45, 1500 yards then 3 sets on strength.

PM-Open water swim, 0:45, 1500 yards, 6L.

O W Swim

Thursday, June 14, 2007

Workout Notes: Run S 10 miles, 1:31, pace 9:12. Drank 1L GE. Legs held and where solid at the end.

Run S

Wednesday, June 13, 2007

Workout Notes:

AM-Masters swim-100X5 on 2:00, 100X5 on 2:15, 75X4 on 1:30 all TS plus then long rest and 100X7 S with 15" RI. 2000 yards total.

PM-Bike 1- 8X2' hill repeats with 1 more good hill on the way home. Gear 39/21 with 39/19 on 8th interval. Just under 1 hour.

Bike 1

Tuesday, June 12, 2007

Workout Notes: Bike low S 15.7 miles, 1 hour then Run 1- 8X1' hill repeats. Each repeat was about a 5 yard gain except for the 8th which was the same as the 7th.

Bike S - Run 1

Monday, June 11, 2007

Workout Notes: Rest day. Strong appetite all day.

Sunday, June 10, 2007

Workout Notes: Bike 41 miles. Rode 15 miles with my wife EZ about 1:15 or so then immediately followed with 26 miles solo about 1:33 or so then followed with the run of 3.6 miles. I wore the HR monitor on the run portion only. The run felt like I was hobbling but the first mile was an 8:40 so way faster than it felt. I had good legs when I hit the final mile marker so I punched it a little on the end over the last mile. Recovery was good and I felt great. Drank GE 1 liter during second bike and another liter during recovery.

Run S

Saturday, June 9, 2007

Workout Notes: Rest day.

Friday, June 8, 2007

Workout Notes:

AM-Strength 3 sets.

PM-Open water continuous swim 2000 yards, 0:42. HR seems to be 135-139 S and 152 at TS with 160 at the end running out of the water. There was pretty good chop and I swam slightly off course a couple of times probably adding another 100-200 yards. Each lap is one length of the buoys about 250-260 yards.

6/21/07 Update:  Distance was confirmed by a gentleman triathlete who measured the buoys walking on the beach at 0.28 miles for 1 lap or 2 lengths. This confirms my satellite measurement of 250 yards end to end.

Swim S

Thursday, June 7, 2007

Workout Notes: Run S, 7.8 miles, 1:11, pace 9:08. Good Legs,

Run S

Wednesday, June 6, 2007

Workout Notes:

AM-Masters swim 1400 yards, 0:45.

PM-Bike 10X2' hill repeats. Bike fit is finally zeroed in. Was getting some burn on these and I'm not sure where my fitness on the bike is compared to last year. Gear was 52/23-26. Hill was running out at 1:40-1:50 so I did pretty much the same distance as there was a good turnaround at that point except for the last one where I kept on going. First was about 1:50 then 9th was about 1:40. Some HR interference at the beginning.

Bike 1

Tuesday, June 5, 2007

Workout Notes: Run 1, 10X1' hill repeats. Picked up about 5 yards over the first nine then on the 10th picked up 10-15 yards over previous best distance. Very solid!

Run 1

Monday, June 4, 2007

Workout Notes: Strength, 3 sets.

Sunday, June 3, 2007

Workout Notes: Rest day.

Saturday, June 2, 2007

Workout Notes: Tri-Hard group swim and T1 drills then Bike S early evening on Revmaster stationary bike.

Bike S

Friday, June 1, 2007

Workout Notes: Run S 3.6 miles, 31:20, pace 8:47. Felt good and after the first mile I had to keep holding myself back. Focus was as if running on hot coals, landing on mid-foot under center of mass and quick turn over.

Run S

Thursday, May 31, 2007

Workout Notes: Rest day. Weird day. Felt tired and unfocused first half of the day but from doing nothing? Had munchies all day so glycogen tanks should be full. Staved off the real damaging foods and went about 1400 calories over. Felt focused by mid afternoon, post nap, but not a lot of energy or ambition.

Wednesday, May 30, 2007

Workout Notes:

AM-Strength 1 set then 20 minute run on the treadmill.

PM-First open water swim of the year 4X250 swimming buoys with about 2:30-2:45 RI. Felt much, much better than first time last year and swam straighter too.

Swim S

Tuesday, May 29, 2007

Workout Notes:  Bike S, 0:54, 15.0 miles, 16.7 average. Nice easy ride.

Monday, May 28, 2007

Workout Notes:  Strength 3 sets and about 90 minutes of gardening and rested the remainder of the day.

Sunday, May 27, 2007

Workout Notes: Rest day. Painting and gardening and some resting in between. Recovered well yesterday after workout.

Saturday, May 26, 2007

Workout Notes: Workout went well. Legs held out on the bike and HR was in line with RPE unlike Wednesday. I rode conservatively to make sure I didn't bonk this week. 34.6 miles, 2:10, 16.0 average. Run was very solid with first mile at 8:50 and was strong at the finish. 3.6 miles, 30:56, pace 8:40. Pollen was tolerable but coughed a few times when it got windy and rode the bike in running shorts (Hind Pro) with no issues there. Bike fit felt great.

Nutrition:  Breakfast was about 600 kc then 75 ounces of water on the bike including 200 kc of Heed and 3 Endurolytes, then 16 ounces of water with Gu before run and then 16 ounces of water on cool down with 3 more Endurolytes (6 total). Weight was up 1 pound from waking weight. Total 600 kc breakfast plus 300 kc on bike and prior to run=900 kc. Fluid total 107 ounces. Post workout meal was 620 kc, 6 fat-123 carbs-25protein, plain nf yogurt, oatmeal, grapes, apple.

Bike S-Run S

Friday, May 25, 2007

Workout Notes: Strength workout 3 sets then Masters swim about 1600 yards. Times on a hard 100 and then a hard 50 dropped again, 1:36, 0:41 with PB. That seemed to be relying on muscle memory because I didn't feel like I was with it today in the pool.

Thursday, May 24, 2007

Workout Notes:

AM-Run 7.8 miles, 1:15, pace 9:42. Legs held out with just a little fussing the last 1/2 mile. I tried to keep HR on the low side. There are two really steep hills in this direction so it was more like a stair stepper on those.

PM-Pilates, 45'. This doesn't seem to be much more than stretching but I find it relaxing and enjoyable as a group workout. I seem to feel refreshed afterwards.

Run S

Wednesday, May 23, 2007

Workout Notes:

AM-Masters swim 1 hour and 1600 yards. Went well. Stretched as much as I could trying to straighten elbow out on reach.

PM-Bike 1, 16.6 miles in 1:00. Legs felt good all day but seemed to have some burning on the bike once my HR went above 130. I let the hills lead the intervals and down hills recovery. There were about 6 hills. My legs felt fine after the ride also. Pollen was extremely heavy (windy) and I was coughing and had some burning in the eyes so am not sure how much that hurt performance. Bike is back with my original aero bars and a higher stem. The net change now from before the fit is front end down 2cm and seat forward 4cm. Power transfer felt good and much improved even with fatigued legs and comfort is right on. Seat may need to go another 1/4" up but it felt pretty good and much better than before.

Bike 1

Tuesday, May 22, 2007

Workout Notes: Run 1 rolling terrain with a couple of good hills on the last 2 POEs. 5.7 miles in 0:52. 5X4' POE with 2' RI. Legs were rock solid and I'd be more than happy to be racing with them in that condition. Good on uphill, flats and downhill.

Run 1

Monday, May 21, 2007

Workout Notes: Strength workout 3 sets.

Sunday, May 20, 2007

Workout Notes: Rest day. Painting and sanding.

Saturday, May 19, 2007

Workout Notes: Rain so workout was indoors. Recumbent low S 1:00, run S 0:30, upright stationary bike 1:00 high S. Took in 128 ounces of fluid including 16 ounces of Gatorade but waited until the second bike to take in the Gatorade. Ate 600 calories before workout but should have started Gatorade on the first bike workout. Felt somewhat bonked until the evening.

Bike S-Run S-Bike S

Friday, May 18, 2007

Workout Notes: Master's swim with 8X50 on 1:00 warm up then 1X400 with pull buoy test coming in at 7:09 or 1:47 per 100 then relays. One thing that was pointed out is that on my reach my elbow stays bent and I'm not getting full extension. Strength workout followed and yesterday's rest proved beneficial as I felt good today.

Thursday, May 17, 2007

Workout Notes: The long run didn't happen. I was tired and couldn't convince my legs and ended up taking a nap instead. I felt a little off but the evening I took my Pilates class and felt refreshed and recovered afterwards and I'm expecting a return to normal on Friday.

Wednesday, May 16, 2007

Workout Notes:

AM-Master's swim, 1600 yards, 0:50. Aggressive workout but good energy.

PM-T-storms again so rode the Lifecycle at the gym at 90-100 and a few minutes at 100-110 cadence near end, levels 15 to 12 near the end. Legs held.

Bike S

Tuesday, May 15, 2007

Workout Notes: Evening t-storms so ran treadmill 5.3 miles in 0:50 and threw in 4 random accelerations at 7.0 MPH and in between at 6.0 MPH. Good legs.

Run S

Monday, May 14, 2007

Workout Notes: Strength, new workout. Enjoyed it.

Sunday, May 13, 2007

Workout Notes: Rest day. Gardening.

Saturday, May 12, 2007

Workout Notes: Bike 24.6 miles including time trial then run 3 miles at S+5

Bike Assessment 5/12/07

Bike Assessment Notes:  My legs felt fatigued and a little sore so I held off until the afternoon but by then felt lazy. I did yard work in the morning, ate lunch and then about a one hour nap. I had also worked the night before. This was probably about 70 percent of what I'd be capable of with fresh legs. Seat still feels a little low but I don't want to change anything yet until after another week or so to see if I adapt to the position. I liked the course. About mile 8 there are a couple of longer hills which pushed the HR up a little but my legs didn't show what I'd really be capable of I don't think.

Bike Assessment

Friday, May 11, 2007

Workout Notes:  Master's swim 1700 yards then strength 3 sets.

Thursday, May 10, 2007

Workout Notes: 

AM-Run S, 6.9 miles, 1:05, pace 9:29

PM-Pilates, 0:35

Run S

Wednesday, May 9, 2007

Workout Notes:  3 seconds slower than January so if nothing else it is consistent. I felt great with plenty of stamina and no fatigue and felt I was at an optimum swim speed. Technique felt fine also. It is what it is.

AM-

Swim Assessment : 5/9/07

Total: 21:07

Avg: 2:07

Best: 2:00

RPE:  16-17 and 18 on the last 50.

100 yard times:

1. 2:00

2. 2:09

3. 2:08

4. 2:09

5. 2:08

6. 2:07

7. 2:10

8. 2:08

9. 2:07

10. 2:01

HR @ End: NA

I Felt:  9

PM-Bike S, 1:34, 26.7 miles, 17.0 average.

Bike S

Tuesday, May 8, 2007

Workout Notes:  Run assessment 3 miles plus another 3 miles for warm up and cool down.

Run: 5/8/07 BHS track, inside lane 10' warm-up as assigned

Duration: 22:57

Distance: 3 miles

Avg Pace: 7:39

Avg HR Rate: 172

I felt 9

Run Assessment

Monday, May 7, 2007

Workout Notes:  Strength, 3 sets, 0:40 and added in free weight squats replacing step-ups. Pilates 0:20.

Sunday, May 6, 2007

Workout Notes:  Rest day.

Saturday, May 5, 2007

Workout Notes: Bike EZ, 18.0 miles, 1:20, Run EZ, 2.3 miles, 0:27

Friday, May 4, 2007

Workout Notes: Run S 3.6 miles 31:35, pace 8:51. First mile 8:45 and last mile 8:27. Felt 10.

Thursday, May 3, 2007

Workout Notes:

AM-Swim 35',  4X300 plus 4X50 WU & CD.

PM-Strength, 1 set then Pilates 45 minutes. I started an 8 week class for Pilates meeting once a week.

Wednesday, May 2, 2007

Workout Notes: Run S, 2.8 miles, 27', 9:24 pace. Got dropped off then ran home from a chiro appointment.

Tuesday, May 1, 2007

Workout Notes: Bike S, 0:55, 17.1 average and 15.5 miles. After a 5' WU I was able to stay in the aero position for the entire ride minus two steep sections on the climbs. Power felt good and position felt good. I'm not crazy about the flex on the carbon aero bars so I will watch that and may change back to alloy. Also 9 holes of golf.

Bike S

Monday, April 30, 2007

Workout Notes: Strength workout, 3 sets. Started adding in some free weight squats. I'm raring to go.

Sunday, April 29, 2007

Workout Notes: Rest Day. Relaxing day with family.

Saturday, April 28, 2007

Workout Notes: Bike 28.5 miles S, 16.8 mph average and 1:42. Legs felt ok. Not Arnoldesque but good. I raised my saddle 3/4" from the bike fit and brought the front end up to where the elbow pads are level with the seat. My body parts were reasonably happy. HR looked very good, even low. Followed with 3 mile run. First mile was 8:55 and final pace overall was 8:50. Legs felt somewhat different on the run from the new position and after the first mile I was acclimated to running and seemed to have plenty of headroom.

Bike S

Run S

Friday, April 27, 2007

Workout Notes: Master's swim 1200 yards. Practiced racing and going off the blocks which was the first time for me. Followed with strength. Felt tired from the run I think.

Thursday, April 26, 2007

Workout Notes: Run S, 1:28, 9.0 miles, pace 9:44. My legs weren't recovered from last nights spin class so this was a stretch but my HR seemed better compared to last week's run.

Run S

Wednesday, April 25, 2007

Workout Notes:

AM-Master's swim, 1400 yards, 0:45. Swam a 300 in 5:40 about TS pace.

PM-It was raining so I did a spin class.

Bike 1 - Spin Class

Tuesday, April 24, 2007

Workout Notes: Run 1, 0:51, 5.7 miles. Ran to the track and ran 440s last one at 3:31.

Run 1

Monday, April 23, 2007

Workout Notes: Strength, 0:40

Sunday, April 22, 2007

Workout Notes: Rest Day

Saturday, April 21, 2007

Workout Notes: Bike S 1:30, 25.2 miles then Run S 0:20, 2.2 miles. Seat from bike fit is too low and needs to come up 3/4" as well as front end. Unable to stay in the aero position.

Bike S - Run S

Friday, April 20, 2007

Workout Notes: Master's swim and then strength.

Thursday, April 19, 2007

Workout Notes: Run S, 1:13, 7.8 miles, pace 9:27. Felt about 7.5 and HR seemed a little high for pace.

Run S

Wednesday, April 18, 2007

Workout Notes:

AM-Master's swim 45'

PM-Bike 1 Lemond Revmaster

Bike 1

Tuesday, April 17, 2007

Workout Notes: Run 1, 6.2 miles, treadmill
 

Monday, April 16, 2007

Workout Notes:  Rest Day.

Sunday, April 15, 2007

Workout Notes:  Rest day. Feeling back to normal again.

Saturday, April 14, 2007

Workout Notes:  Rest Day

Friday, April 13, 2007

Workout Notes:  Swim S 1200 yards in 30 minutes. 3X50 WU, 4X250 with 30" RI, 1X50 CD. First 3-250s were 5:15 each and last one was 5:00.

Thursday, April 12, 2007

Workout Notes: PM-Treadmill run 3 miles, 30' followed by strength 2 sets.

Run S - Strength

Wednesday, April 11, 2007

Workout Notes: PM-First bike ride since November on the road. 16 miles EZ and 1 hour. After 5 months it felt great to get back out on the road and see some scenery change. Didn't push but held the big ring on the hills so a couple of quick peaks on HR. Feeling about 8.5 today.

Bike EZ

Tuesday, April 10, 2007

Workout Notes: Rest Day. Feeling 7.5. About the same as Monday.

Monday, April 9, 2007

Workout Notes: Rest Day.

AM:  Waking pulse back to normal and even a little lower. Feeling good at the start of the day.

PM:  A little tired mid day but better by evening. About 70-80 percent by end of the day. Nutrition and hydration good.

Sunday, April 8, 2007

Workout Notes: Rest day. Still sick. Waking pulse 10 beats higher than normal.

Saturday, April 7, 2007

Workout Notes: Stomach bug so took a rest day. Waking pulse was 8-10 beats higher than normal.

Friday, April 6, 2007

Workout Notes: Masters Swim Triathlon Edition. 12X50 WU, 1X300 HARD (5:21), 3X50 stretch, 1X200 HARD (3:28), 4X25 flies, 3X50, 1500 yards total. Strength workout following.

Thursday, April 5, 2007

Workout Notes: Run on treadmill 8.0 miles and 1:20.

Run S

Wednesday, April 4, 2007

Workout Notes:

AM:  Masters swim - 4X50 on 1:20 WU, 2X300 on 7:00  (swam at 5:45), 4X75 on 1:45, 3X100 on 2:30 (last 100 swam at 1:45), 2X50 CD, 1500 yards total.

PM:  Bike Revmaster S 45' with 35' at 100 RPM.

Bike S

Tuesday, April 3, 2007

Workout Notes: Ran S 3.6 miles in 32:40, pace 9:09. Felt GREAT! Ran like Forest Gump. Plenty of head room. Even though I'm 3.5 pounds heavier than last Thursday when I ran I felt about 20 pounds lighter. Changed the transmitter belt on my HRM and no miss fires. The Wearlink belts seem to wear out in about a year or so.

Run S

Monday, April 2, 2007

Workout Notes: Fourth rest day. Feeling better and somewhat less tired.

Sunday, April 1, 2007

Workout Notes: Third rest day in a row. Feeling a little better but still not much energy. Got in 9 holes of golf walking and carrying then rested and family time and birthday celebration. Starting to feel restless to get training again by the evening although still tired and light headache off and on.

Friday, March 30, 2007-Saturday March 31, 2007

Workout Notes: Feeling tired and washed out since running Thursday's run so took rest days. Managed to get in 9 holes of golf Saturday walking and carrying and felt up for that but otherwise tired, sometimes chilled and light headache almost like a touch of a bug. I fell great first 4 hours or so Saturday then crashed rather quickly for the rest of the day.

Thursday, March 29, 2007

Workout Notes: run 7.8 miles at 1:15 same time as Jan 4th of this year and first long run on the road in 10 weeks. My calves were sore starting out but didn't get worse or better. I kept pace low and stride compact. Head winds the last 2 miles. Chest strap was tight on monitor strap but still some irregular readings so am washing strap and changing transmitter battery.

Run S

Wednesday, March 28, 2007

Workout Notes: Masters swim about 1200 yards then added 150-200-250-200-150 on 15" rest and 1 set at TS for about 2200 total yards. Felt good. I swam 4-100s at 1:55, 1:55, 1:54, 1:52 and then 4-50s at :55, :55, :54, :52. Things are looking up in the swim department. Legs were a little stiff waking up but fine after swimming.

Tuesday, March 27, 2007

Workout Notes:

AM-The run I think I had a loose chest strap but the last POE I was showing 171. Legs were strong on hills but felt a little sluggish over all transitioning from the treadmill to the road. Felt great afterwards.

PM- Stationary bike. Some fatigue or soreness on lower part of thighs both inside and outside just above the knee but not enough to matter and was fine afterwards. Intervals seemed fine and I extended the last one to 5'. I alternated with one sitting and one standing. Last interval was 1/2 turn from full lockout. There are 11.5 turns on the Revmaster to full lockout and I was at 11. Seated I was at 7-8. My HR isn't going up like it used to (158 was the high) but I seem to be able to put out higher resistance so my perception is that I'm putting out more work but at a lower HR. Whether that's true or not I think I'll find out once I get out on the road.

Run 1

Bike 1

Sunday, March 25, 2007

Workout Notes: Rest day. Relaxing and restful day.

Sunday, March 18, 2007-Saturday, March 24, 2007

Workout Notes: Recovery week. Exercise as planned and rested fairly well. Had a couple of short nights with sleep but overall seemed rested. I was at a workshop most of the week so it was a very relaxing environment. Eating went well considering all meals were buffet style with desserts and really good food.

Saturday, March 17, 2007

Workout Notes: I was originally scheduled to run a 4 mile road race today but after wrestling snow for about 2 hours conditions didn't seem favorable however, being the diehard I seem to be I put on my running clothes and drove to the race start and drove the course then kept on driving until I was back home. There was about 1/2 mile of clear pavement situated in the travel lane of a state highway. The rest was ice, snow and slush and a recipe for disaster. Clearly beyond my abilities. It was probably just as well as my heart rate wasn't going up today. Last interval was standing and tension on Lemond Revmaster was 1/2 turn from full lockout so I'm thinking I just barely squeaked the 2 week build in.

Bike 2

Friday, March 16, 2007

Workout Notes: Masters swim 4X50, 4X100 stretch, 4X100 descending, 1X100 full out (1:44), 1X100 recovery then I added 1X500, 2X250 at EZ and finished up with the strength workout. I think my issues yesterday were dehydration. I may have started the run slightly dehydrated and with the humidity exacerbated it. It felt almost like a bonk but today everything seems fine.

Thursday, March 15, 2007

Workout Notes: Treadmill run, 8.0 miles, 1:20. My legs had some soreness in ham and later glute muscles and I should have stopped at 6 miles. I felt pretty fatigued afterwards.

Run S

Wednesday, March 14, 2007

Workout Notes: Masters swim 1500 yards various sets then 3X500 on 1' rest swum steady. 3000 yards total.

Tuesday, March 13, 2007

Workout Notes: Run outside. 4'X2 POE then 5'X1 POE then 6'X1 POE. Rest intervals were 2' walking, 37' total and 4.0 miles. Followed with Lemond Revmaster for 60'. First 2 POE seated then next 2 standing and 5th one seated.

Run 2 - Bike 1

Monday, March 12, 2007

Workout Notes: Strength workout. I made a HR curve just to see where I'm falling. The high peaks were the step-ups with 2-35# plates for 2 sets then 2-25# plates on the last set. Stool was knee height.

Strength

Sunday, March 11, 2007

Workout Notes: Rest day. I rested well and energy felt consistent throughout the day. No noticeable fatigue.

Saturday, March 10, 2007

Workout Notes: Bike was Lemond Revmaster with last interval standing. Run was outside and third interval ran over to 6 minutes. I walked 2' between run intervals.

Bike 2 - Run 2

Friday, March 9, 2007

Workout Notes: Master's swim, 8X50 on 1:20, 8X100 on 2:30 (swam at 1:50-1:53), 2x50 hard then I added 2X200, 1X300 and 1X400 at S. Followed with strength workout afterwards.

Thursday, March 8, 2007

Workout Notes: Treadmill run 8.0 miles and 1:20. Workout went fine.

I also set the recovery feature on my HR monitor to measure the drop after 3 minutes. It hadn't been set previously.

Run S

Wednesday, March 7, 2007

Workout Notes: Swim 1, 200 then 15" rest then 200 with 45" rest. 6 sets plus an extra 200 at the end. 2600 yards total. Swam S (not TS) and pool was crowded.

Tuesday, March 6, 2007

Workout Notes: Run was on a treadmill 45' with 3 hill intervals, 6', 7', 10'. Last interval was 1.25 miles. HR was 170-173 on the last run interval. Bike went fine, 4'X4 and 60' total and I felt up to the workout. Something is going on with my HR monitor in that it is recording on the wrist unit but doesn't download the curve. Average was 146 BPM for the entire workout. Highest HR was 178 on the last bike interval.

PS:  I think I figured out the HR monitor. I replaced the battery which was a year old plus it was sampling INT only which means it just takes an average when you push the lap button. I reset it to INT 15 which takes a sample every 15 seconds.

Run 1 - Bike 1

Monday, March 5, 2007

Workout Notes: The strength training went well and I feel good and ready to get back to work and looking forward to the next two week build period. My one legged squats are much improved with a noticeable increase in balancing on one leg.

Sunday, March 4, 2007

Workout Notes: Rest day. This was kind of a weird week and I'm not sure how I felt. Sometimes I felt energetic and two hours later wiped out. It was also hard for me to maintain my intake in relationship to my reduced exercising but I did good even though it took quite a bit of effort.

Saturday, March 3, 2007

Workout Notes: CrossRamp machine 10' to get used to the movement then 30' S at 135-150 heart rate. This really hits the legs from calves to glutes.

Friday, March 2, 2007

Workout Notes: Run S for 30' and 3 miles. Felt pretty strong today. Focused on staying compact with short strides and quick turnover.

Run S

Thursday, March 1, 2007

Workout Notes: Rowing machine 30 minutes at steady.

Row S

Wednesday, February 28, 2007

Workout Notes: Strength 1 set then run 20' and 2 miles.

Run S

Tuesday, February 27, 2007

Workout Notes:  I shoveled snow this morning for 45 minutes EZ so traded that off for the elliptical/stepper at 20 minutes S. I was somewhat tired today. I added in 25 minutes of Yoga from the DVD Flexible Warrior in the evening. I was pretty hungry throughout the day but broke it down into 6 meals about 500 calories each give or take a little.

Monday, February 26, 2007

Workout Notes:  Rest day. Felt good and tried to maintain my intake and hydration today. I generally try to stay between 2800-2900 calories on days I don't exercise which puts me over my break even calorie burn by about 10 percent. My appetite was pretty good so I ate small meals every 3 hours or so. I made my goal by 1 calorie.

Sunday, February 25, 2007

Workout Notes:  Rest day. I feel great this morning. No muscle soreness or stiffness anywhere and I feel energetic and not fatigued. I think I may be adapting well to the build cycle format and training POEs. I enjoyed the current two week build finding it challenging without it becoming overwhelming so I think I'm in a good place and looking forward to the races this year. I feel it is going to be a very fun year. My plan with the caffeine as of now is to stay away from it through Easter which should be about 50 days and then assess at that time whether to continue. My feelings as of now are that I'm better off without it.

PM:  Took it really easy today. As the day wore on I did get tired and by evening my legs were restless. Early to bed tonight.

Saturday, February 24, 2007

Workout Notes: Last 2 intervals I went to 7 minutes on the bike as I got interrupted for about a minute on the third interval. Final POE speed on the run was 8.0 MPH at 2.0 incline. My legs were seeing some light burn on the bike intervals but felt great on the run. I ended up running for an hour and 5.5 miles. Bike was also an hour.

Bike 2 - Run 2

Friday, February 23, 2007

Workout Notes:  Masters swim-8X50 on 1:20, 4X75 on 1:45 hard (1:18-1:23), 1X100 hard (1:48), 1X100 TS (about 1:55), then 4 sets of 200 with 15" rest and another 200 with 45" rest between each 400 set. Swam the 200s steady then strength workout following swim. 2500 yards total. I didn't swim the 200s at TS as I was feeling some light fatigue but wanted to maintain my swim base with the yardage.

Thursday, February 22, 2007

Workout Notes:  8.0 miles on the treadmill varying incline 1-2 and speed 5.5-6.0. Pretty much marathon pace. A lot of interference today with the monitor maybe due to a loose strap.

Run S

Wednesday, February 21, 2007

Workout Notes: Masters swim. 4X50 WU then 8X75 on 1:45 then 8X75 on 2:00 alternating one 75 stroke and stretch and one full out. Full out 75s were coming in at 1:15.

Tuesday, February 20, 2007

Workout Notes:  Legs felt really great on the run, very strong finishing last hill on the TM at 6.0 incline and 7.5 MPH. The bike went well also and I was getting some burn on the 3rd and 4th intervals. I also increased my recovery to 3 minutes on the bike intervals because I didn't feel I was dropping low enough on 2 minutes. I ended up doing the 60 minutes on the bike and POE resistance was at level 15. I like this format in that I can decide during the workout whether to leave the bike for Wednesday or if I feel the energy is there I can pull it back to Tuesday. It may be mental as well knowing I can bail after the run if need be so I don't get psyched out by seeing the two together. My shoulders felt the effects of the decline pushups from Monday.

Run 1 - Bike 1

Monday, February 19, 2007

Workout Notes: Love the new strength workout. My balance is better on the SL Squats from last time doing them with my left leg a tad better on balance. Day 7 without caffeine and I feel great so that's it. I'm caffeine free and going to stay that way at least for another week.

Sunday, February 18, 2007

Workout Notes:  Rest day and day 6 without caffeine. I felt great all day, neither sluggish, tired or sore and had a nice family day with the whole family together. Eating went out the window upon bringing home some ice cream and then later on a family celebration Italian style. I just went with the flow today and enjoyed myself. Back to business on Monday.

Saturday, February 17, 2007

Workout Notes:  Felt really great today. The last interval on the bike my legs were seeing some fatigue but they felt great on the run. The run I actually felt stronger as time passed and I ended up doing 6 miles in an hour and I had plenty left to keep going. I didn't seem to have any balance issues or wooziness on the TM today which was wonderful. I got up to 7.5 MPH at 3.0 incline on the final POE. Bike resistance was 13 throughout with S cadence at 90 and POE cadence 100-105 mostly.

Day 5 without caffeine and I think I'll just continue on a day at a time. I felt much less sluggish today. Breakfast before working out was 2 shredded wheat biscuits, 1 cup skim milk and 2 whole wheat toast plain. This seemed to provide plenty of fuel. 450 calories, 4 grams fat, 86 grams carbs and 20 grams of protein. 4-20 ounces bottles of water during workout.

Bike 2 - Run 2

Friday, February 16, 2007

Workout Notes: Master's swim. 1100 yards of intervals 50s and 25s. I was going to add on but by the end I was toast. My 80 percent 50s seem to be 0:55 and my full out 50s seem to be coming in at 0:48 give or take a second. I felt great overall and this is day 4 without caffeine.

Thursday, February 15, 2007

Workout Notes: Day 3 with no caffeine. I felt better this morning. Less sluggish. I didn't make the pool as planned due to cleaning up some snow so decided Friday I'd see if I can just get a good swim workout in and hopefully some yardage. I pulled the weights back to today as my legs felt pretty good this morning and followed up with one hour of Arc Trainer steady HR. I felt pretty good over all considering.

Arc Trainer S

Wednesday, February 14, 2007

Workout Notes:  Day 2 without caffeine. Still very sluggish and sore legs. Couldn't make it to the pool due to snow so went with a steady bike and might try the pool on Thursday and Friday to let my legs catch up. My heart rate was low but RPE was normal for steady and I really was working up a sweat plus it was all I had today more than likely due to the caffeine withdrawal.

Bike S

Tuesday, February 13, 2007

Workout Notes:  Today was without morning coffee so I felt sluggish and had a headache. Run was treadmill with incline at 6.0 then 5.0-6.4 MPH. Last time I ran 1 MPH faster but I'm still having the wooziness on the treadmill. The bike was a cadence of 90 dropping down to 75-85 near the end of the intervals. Even though HR was lower the RPE was right up there with the last interval hitting a 19-20 RPE. The bike was the same intensities and cadence as last time but heart rate was lower perhaps because of no caffeine. Some interference at the start on the monitor.

Also Monday's strength workout went well.

Run 1 - Bike 1

Saturday, February 10, 2007

Workout Notes: The bike went well. Cadence was 100-110. The treadmill run the first 3 minutes looked good then the weirdness started and progressively built from there so I'm going to try and get back outside for my runs or switch to the Arc Trainer if it is just too cold or icy outside. I think it's just the treadmill. My steady workouts tend to be a little above my S zone and I'm aware of it. I just have trouble holding myself back especially when I'm feeling an urge to go harder. My legs feel really good now when transitioning from the bike to the run.

Bike S - Run S

Friday, February 9, 2007

Workout Notes:  The swim went well. I swam the first 300 in 6 minutes which I thought was pretty good for me. Wanting to hold that 6' for the next 3 sets I went on a 1' RI. I did the next 3 sets all pretty much on that 6 minutes give or take 2 or 3 seconds. I swam down breathing to the left and back breathing to the right. My technique felt good and there were no balance issues which I think there would have been had I tried to swim last Friday. I also had noticed a slight sensation with this balance thing while driving but noticed last night it seemed to be gone so I'm hopeful it's gone on the treadmill as well. Maybe it was just a middle ear type of quirk.

Thursday, February 8, 2007

Workout Notes:  30 minutes in the aero position with a cadence of 95-105 and 15 minutes standing/climbing position with a cadence of 70-72. Strong visualization.

Bike S

Wednesday, February 7, 2007

Workout Notes:  The workouts went well. There is still some spatial  balance weirdness going on with the treadmill. Regular balance is dead on and not a problem so I'm just waiting for it to leave in due course.  The strength workout was excellent and I'm noticing some significant gains and improvements here including single leg balance.

Run S

Tuesday, February 6, 2007

Workout Notes:  9 minute warm-up then the remainder in the aero position with cadence at 100 and 3 or 4 accelerations at 110/115. Felt ready to race. Visualization was my A race bike course. There weren't many runners out as I was coming in on the bike.

Bike S

Sunday, February 4, 2007

I feel really good this morning, well rested and no signs of fatigue. I feel like I could handle a third build week surprisingly. I missed the swim Friday and 4 miles of running on Thursday so that would add up to about roughly 90 minutes down for this past week. The balance thing on the treadmill is still a puzzle but hopefully it will settle out over this recovery week and be gone. I still am not really sure what might be causing that. It seems to be dependent on motion as regular balance is fine. My legs have felt strong, heart rate looks to be normal along with RPE and recovery seems to be normal. Hydration, nutrition and sleep also seem to be normal. If anything I'm chomping at the bit to go. One thing I've noticed is that I seem to have gears now with both running and cycling that I can call up as needed. I seem to have a better sense of pace as well as a better mental picture of the exertion required and how to handle that.

Saturday, February 3, 2007

Workout Notes:  First bike interval level 12 then next 4 at level 13. Last interval on treadmill was incline 6.0 at 6.0 MPH. Still some issues with the treadmill requiring full mental focus to stay upright. Normally I can look around no problem but I seem to be having issues with balance even looking 10 feet straight ahead. I could have gone harder on the run intervals but didn't want to compromise my already delicate balance. Legs felt great throughout.

Bike 2 - Run 2

Thursday, February 1, 2007

Workout Notes:  Only ran 4 miles today. I felt tired and not comfortable with the treadmill. I took a break at 4 miles and tried to get the second 4 miles started but realized I should just walk away. No mental focus at all but legs felt great. I only got 5 hours sleep the night before and hydration may have been too low. I'm chalking it up to inadequate recovery for now.

PS: Physically I seemed fine the rest of the day but had some kind of wooziness in my head which seemed to affect my balance to some degree and in hindsight was the problem I was having on the treadmill. It was taking everything I had just to stay upright on the moving belt.

 Run S

Wednesday, January 31, 2007

Master's Swim: 4X100 on 2:30, 4X100 on 2:20, 8X50 on 1:20, 1X400 at 8:40 actual time. This was the first Master's workout where I was able to swim bilateral, breathing on the third stroke, for the entire workout. In the past I've only been able to do one 25 yard length. My 50 yard times were hitting 50-55 seconds. Turnover was a little slower than normal but times were slightly better than normal so hopefully as I pick up my turnover this will improve my technique and times.

Tuesday, January 30, 2007

Workout Notes:  I pulled the bike from Wednesday back due to anticipated time constraints and am glad I did. I felt good after the run so went into the bike and it seemed to work well and I didn't feel beat up by it. The run was on a treadmill with incline set at 6.0 and intervals ranged from 6.0-7.5 MPH. Bike was a Lifecycle and intervals ranged from level 13-17 and I might be able to go up one level from there. I was able to hold the first 4 minutes at 90 rpm  and the final minute at about 85 rpm on each interval. It would have been tough to do a fifth interval today though so maybe I'm at the level I need to be at.

Coach's Comments:  Excellent workout progression.  Next time you do this workout, lets keep the interval level the same as this session.  I want to see you feel like you really master it. 

  Run 1 - Bike 1

Monday, January 29, 2007

Workout Notes: Strength workout. Quads were still a little sore today especially on lunges but overall this seems like a good workout. The line up of workouts looks so far to be a better balance for my current conditioning. We'll see by Saturday but I feel like this is a better fit for me. Challenging but within reach.

Saturday, January 27, 2007

Workout Notes:  This looked to be pretty innocuous on paper but proved to be challenging in action. I had some muscle soreness in my legs from the new strength workout but it didn't prove to be a hindrance and my legs felt good throughout then thighs were sore again afterwards. Lifecycle level 12 for the first interval then level 13 for the next 3. Cadence aim was 110 on and 90 off. Run was 6.7, 7.2 and 7.5 MPH intervals with incline at 1.0. Seemed like a solid week and I'm looking forward to the rest day.

Bike 2 - Run 2

Friday, January 26, 2007

Workout Notes: Masters swim then 10X100 bilateral breathing followed by strength workout. First 500 bilateral breathing was on 10-20 seconds rest per 100 then 1 minute then last 500 were on 30 seconds rest per 100. Times were I think 2:00-2:10 per 100. Approximately 2300 yards total.

Thursday, January 25, 2007

Workout Notes: Treadmill, 1.0 incline, 6.0 MPH, 8.0 miles, 1:20

Run S

Wednesday, January 24, 2007

Swim Assessment

Total: 21:04

Avg: 2:06

Best: 1:58

RPE:  15-16 and 17 on the last 50.

100 yard times:

1. 1:58

2. 2:07

3. 2:08

4. 2:07

5. 2:09

6. 2:07

7. 2:07

8. 2:07

9. 2:09

10. 2:05

HR @ End: NA

I Felt:  9 No fatigue throughout and no issues.

Workout Notes:  I had a 45 minute Bike S scheduled also and did that before the swim with an average HR of 143.

Tuesday, January 23, 2007

Run: LifeFitness Treadmill ~ 10' warm-up as assigned ~ Incline 2.0

Duration:  24:41

Distance:  3.0 miles

Avg Pace:  8:14

Avg HR Rate:  166

I felt:  8

The heart rates below are not averages just the heart rate when the lap button is pushed. 

Run Assessment

Monday, January 22, 2007

Bike Assessment Notes:  I used the Lemond Revmaster and the tension hadn't correlated as I had hoped from the previous test. On the previous test the bike hadn't been ridden in a month and the leather pressure pad was more than likely dry requiring more of a turn to achieve resistance. I had noticed over the last several workouts on the bike that I couldn't hold the 3.0 turns of tension even at 80 RPM for a minute or so. For today's test I went with a tension that I felt I could hold for the duration of 20 minutes which was 2.25 turns. I also went with the 10 minute assigned warm-up instead of the previous 16 minute warm-up. It seemed to take a while to get the furnace hot and get heart rate up there but I think overall this is a better snapshot and benchmark.

Bike Assessment

Sunday, January 21, 2007

The rest of the workouts this past week were all the same intensity as Monday's workout so I didn't bother to post heart rate graphs. The week went well and that pretty much sums it up best. I'm looking forward to this coming week's assessments to see where I stand. I don't really have a definite expectation one way or the other. I think they may be improved but I also know I gave them my all last time and don't know if I can duplicate the effort. Time will tell.

Monday, January 15, 2007

Bike S

Saturday, January 13, 2007

Workout Notes:  Whew! Did this at the gym using an upright bike and treadmill. The second POE on the bike took a good deal of effort to hold the gear, HR and RPM at 90 over the last 7 minutes or so but I managed it. The first POE on the run was flat at a HR of 147-148 and RPE 17 and I couldn't seem to move it up from there. The second POE on the run I found some energy from somewhere and had a better result. Recovery seemed normal immediately afterwards but I felt the effects later on.

Bike 2 - Run 2

Friday, January 12, 2007

Workout Notes:  The swim workout seemed to go ok today, 400X5, and even a little better flow wise than last week. The 200 POE at the end had a time of 4:15. Not record setting but I suppose not bad either after having swum 2000 yards.

Thursday, January 11, 2007

Workout Notes:  This run went well. There were some signs of fatigue the last half mile or so. Recovery seemed normal. I added on .4 miles (cul-de-sac)  from last weeks run but otherwise it is the same course and I ran it in the same time at the same heart rate so maybe I was a little more efficient. I ignored HR and just went by RPE which seemed about  12-14 throughout.

Run S

Tuesday, January 9, 2007

Workout Notes:  This went VERY well. Everything seemed to be doing what it should be doing and all systems seemed to be at 100 percent. I didn't feel like going out and was starting to back down and just decided to get out the door and take what I got. I checked my time at the first mile. It felt like I was running about a 10:30 mile and when I looked it was 9:30. If I had had a triathlon today I would definitely have been an animator.

Run 1

Monday, January 8, 2007

Workout Notes:  I moved this to Monday night which will give me about 14 hours recovery before Tuesday's Run 1. About 30 minutes in I felt really good about RPE 16 and by the last 5 minutes I was 17-18 RPE and fighting to hold the 90 RPM so I think recovery wise from the weekend I was ready for this and I'm thinking the 14 hour break before the run will help my legs recharge enough to do that workout justice and then have enough left for the Thursday and Saturday efforts. Right now I'm feeling pretty good that it will be there.

Bike 1

Sunday, January 7, 2007

Recovery Notes:  Ended up going on a moderately rugged hike in the woods and discovering a labyrinth of trails. After 2 hours of walkabout came out to a road about 2 miles away from the car with the last 1.5 miles uphill and 1 mile of that pretty steep. I'll see how that affects recovery. Calorie burn wise it was beneficial as there was a birthday celebration to attend also so it came out pretty close to a wash on intake vs. burned calories.

Saturday, January 6, 2007

Workout Notes:  Whew! This took some mental focus to get the 4 POEs done. The HR looks low especially when compared to Thursday's run but the RPE felt 17-18. Recovery seemed good afterwards.

Bike 2 - Run 2

Friday, January 5, 2007

Workout notes: The swim went well today. I just swam S as yesterday was a little high on HR. It felt good to get some distance in and there was no fatigue at that pace. I had a mild toe cramp on the 4th-400 but tried relaxing my legs more and it went away. I think 1st set was about 9 minutes, 2nd was 9:30 and the rest I didn't watch closely but may have been around 10:00. I did a gradual build the final 200 and was close to full out on the final 50 and felt fine afterwards. I enjoyed it!

Thursday, January 4, 2007

Workout notes: 7.8 mile fairly hilly course. I ate about 600 calories about 45 minutes before heading out on the run. I just ran a steady rhythm more by RPE (13-14) and ignored HR as I knew it was a little high probably from eating but I felt good. I think I could have gone 10 or more miles today. Legs felt good throughout.

Run S

Tuesday, January 2, 2007

Workout Notes:  Bike 1 was completed on Monday. The timer on the wrist receiver was never started but heart rates from bike receiver were:

S:  125-135
1st gear:  140-145
2nd gear:  145-150
3rd gear:  150-155
4th gear:  155-165

Today's run seemed to go well. No signs of fatigue both days. My wrist seems close to 100 percent now. All systems go!

Run 1

Monday, January 1, 2007

Intake for December

Saturday, December 30, 2006

Bike S-Run S

Thursday, December 28, 2006

Bike S

Wednesday, December 27, 2006

Run S

Tuesday, December 26, 2006

Bike S

Sunday, December 24, 2006

Arc Trainer S

Thursday, December 21, 2006

Workout Notes:  The usual HR monitor interference in the beginning. I think it's power lines. Whew! Tough run. I didn't have it and felt fatigued and had to stop 4.5 miles in and walk the last 1.2 miles home.

Run S

Tuesday, December 19, 2006

Workout Notes:  Due to time constraints and logistics I did the run in the AM and the bike in the PM. However I did like this format for this workout. I was fresh on the run and felt pretty comfortable with the workout. My legs weren't recovered by the evening for the bike so I did the best I could. The bike ramp ups were a little weak but the single legged pedaling drills went fine with a light load.

There was some interference on the HR curve the first 10 minutes of the run. 3' cool down walk at the end. Recovery HR looked good.

Run 1

Bike 3

Saturday, December 16, 2006

Workout notes:  Mentally I was up for this workout but by the time I hit the second POE on the bike I realized I had some muscle fatigue. Getting my HR up on that second POE was a fight. The run I planned on just letting HR land where it would on the POEs which was mid 150's. RPE was 17-18. I had run up to the track where I did my assessments and just for the heck of it decided to see what my mile time was on the second POE. I was expecting about a 9 minute mile. First lap I broke 2' and the rest followed likewise. Mile time was 7:55! Last 2 laps I stayed about 17-18 RPE on the first lap and second lap was 18-19 RPE and had a time of 3:51 for the half mile!!. Recovery at the end was a 3' walk and HR dropped to 105 which is very good for me on this type of workout. Time to rest and hope this week gets absorbed.

Bike 4-Run 2

Thursday, December 14, 2006

Run S-7.8 miles

Tuesday, December 12, 2006

This was a really solid workout. I was well rested and nutrition was there. I had a great sense of pace and felt good during and after the workout.

Bike 3-Run 1

Tuesday, December 5, 2006

Bike S-Run S

 

Saturday, December 2, 2006

Bike 2-Run 2

Friday, December 1, 2006

Intake for November

Thursday, November 30, 2006

Run S-6.3 miles

Tuesday, November 28, 2006

Bike 1-Run 1 TM

Saturday, November 25, 2006

Bike 2-Run 2 (Bike-Option 2)

Thursday, November 22, 2006

Tuesday, November 21, 2006

Bike S-Run S
3' warm up on bike-2' cool down by walking

Monday, November 20, 2006

I'm back!!! Waking HR was 60 this morning and I feel great. Slight head cold after affects but I'm ready to roll!

Saturday, November 18, 2006

I'm making a comeback slowly but surely. Mentally I'm ready to go but physically it's not quite there yet so I'll be patient. Nutrition and hydration and rest have been the focus but I'm hoping for a fresh start on Monday.

Wednesday, November 15, 2006

I'm taking a rest day today and possibly Thursday to rid myself of whatever it is I caught.

Tuesday, November 14, 2006

My waking HR was slightly elevated this morning, 66 instead of 58, and I have felt a head cold coming on the last two days. I did manage a good night's sleep so hopefully this will be out of here in the next day or two.

I just did the bike this morning for 60 minutes and skipped the run as it was raining.

Bike S

Sunday, November 12, 2006

Some thoughts after the first two build weeks and assessments:

Saturday, November 11, 2006

I did manage to get this workout in after all. Bike was a Schwinn health club type with flat pedals and no straps but it worked. I ended up doing 5 intervals of 2' on/2' off so ran 20 minutes on that part instead of 10 minutes and R2 was 2X12 POE. I felt somewhat tired on the run but finished hard and fine and was in good shape after the workout. Most of the feeling tired was probably due to only 5 and 1/2 hours sleep on Thursday night due to being in the middle of a pre wedding celebration down the Cape.

Bike 2-Run 2

Thursday, November 9, 2006

I updated my HR monitor and software zones today to reflect the new target zones and assessments.

I checked cadence 5 times and held it at 90 even on the hills. This is a rolling course with one steep hill about 34 minutes in. I shortened my strides on the hills and maxed out at 154 on the steepest section. I felt great on the entire run!

Run S-5.7 miles

Wednesday, November 8, 2006

Weight Assessment
I took a body fat measurement this morning using skin fold calipers and the Jackson-Pollack formula then compared the results to April 4, 2005 and it looks like I have added 7 pounds of muscle. My weight seems to be stable and comfortable at 168 give or take a couple of pounds. Height is close to 5'7". BMI is 26.3.

Tuesday, November 7, 2006

I have moved my intake data to the Workout Log 2007 Season. Although it appears somewhat busy I think it will be more useful to review and make comparisons. As a result I will only post here as I feel needed or as I have updates.

Bike 1

Run 1

Sunday, November 5, 2006

Mercy! Only 4 hours of workouts this week or 5 if I include last Sunday's race and I feel hammered. My new training plan is certainly a departure from what I was doing a year ago but although challenging it seems within my means. So far (one week in) I seem up to the challenge and like the POE efforts. I had to work hard to complete them but I can also see the bigger picture looking at my yearly plan and see how these workouts fit in along with the rest of the year. I can actually see the year as one gigantic workout parceled out over the course of 52 weeks. As the saying goes, "One day at a time."

I do feel stronger than even a month ago with better stamina and endurance and it feels like my training is being absorbed and not just wearing me down. The assessments were hard especially after Sunday's high intensity race but my recovery seems to be holding and my legs feel fine. It's just a matter of waiting for the rest of my body to "catch up" and today's rest day should help there. I need to stay on top of nutrition and rest this week.

Saturday, November 4, 2006

Bike 2-Run 2 (Bike-Option 2)

Tuesday, October 31, 2006

Intake for October ~ The blank days were vacation days and were high!