December 10, 2010 SWIM

SWIM
  SWAM 8:50pm 10:00pm

500 Warm
600 50drill/50freestyle
500 - 100 easy - 100 Mod - 100 Fast - 100 Mod - 100 Easy
300 Cool

1900 MEters

December 9, 2010 Bike

BIKE
  BIKED
 1 Hour on indoor trainer. YUK!

December 8, 2010 Weights

WEIGHTS- legs

December 7, 2010 RUN

RUN
  RAN 11:37 PM
1:00:04 - 5.53 miles - 10:51 pace - AVG HR 145.

Heart rate waaaaay better than last week. I was worried it would be the same after the long bike again.

December 6, 2010 BIKE 60 miles

BIKE
  BIKED 1:25PM
60.42 MILES - AVG MPH 14.00

LAST FIVE MILES WERE A BOOGER. I wrecked at the damn crossing. LOL! Knocked my chain off. When a guy passed and asked if i was ok, i assured him yes that this is a regular occurrence for me.

Then at mile 52 or so i wasn't paying attention and when i realized i was in grass i hit both my brakes, which created a forward wheely! LOL i let off brakes and rear tire was in contact with ground again. I never fell down. Shewww! THat deserved out loud laughter on my part!

MISSION ACCOMPLISHED!

December 5, 2010 SWIM CLINIC

SWIM
   SWAM 12:00pm

600 warm
500 timed 11:00.27  same as first week, but felt better

12x25 drills
the six drill learned

100 comfortable  my guess 2:16 - ACTUAL 2:01.28
100 fast - 1:46.02  (first week - 1:53, 1:52, 1:50)  IMPROVEMENT
100 confortable- try to do 2:01.28 again  - ACTUAL 2:01.08  - Success!

100 Cool

1800 meters

Was depressed when i was driving there, and as soon as i started swimmng i felt better! Face down in the water and was so glad!!!!

December 3, 2010 - DEPRESSED

DID Nuttin'

December 2, BIKE

BIKE
  BIKED 2:33pm
1:25:23 - 19.47 miles - 13.69 avg mph - avg hr 122

Nice Chillaxin bike ride!

December 1, 2010 WEIGHTS

WEIGHTS
   WEIGHTS
Did circuit with andy. I went too light i think.

November 30, 2010 RUN

RUN
   RAN 10:13pm
1:24:21 - 7.65 miles - 11.02 pace  - avg hr 168

wow! thats 38 seconds per mile slower than my previous run and 11 point higher on heart rate. All i can figure is because of my 45 mile bike ride day before. My body was taxed. I felt the same, i felt like i was running at a comfortable pace.  Interesting!

November 29, 2010. BIKE

BIKE
BIKED 1:48pm
45.54 miles - avg mph 14.24 - avg hr 147-     3:12:20

My first 45 mile ride. Way kool. Two times I noticed fatigue in back of
Left leg and my sit bones a couple of times had my attention. Other than that a very good
Ride.

November 26, 2010 SPIN/RUN

BIKE
SPINNED 9:31pm
1:00hr. - avg hr 120
Sweated a ton. Felt greatt

SWIM
SWAM 10:49pm
1:03 time

300 warm
200 kick. No board
300 swim

6 drills do each twice
25 drill/25 swim =
600m

25f/25e. 50f/50e. 75f/75e. 50f/50e. 25f/25e
450m

100 cool

1950 meters

November 25, 2010 GOBBLE GOBBLE

DID not do SHIT! Except consume large amounts of stuffing!

November 24, 2010 RUN/SWIM

RUN
   RAN
3.3 miles  - 9.26 pace - AVG HR 157


SWIM
    SWAM  1:40pm - 2:40pm

500 warm

600m
50 Drill/50 Freestyle
DRILLS
Face down core breathe
Catch up
Sholder roll
Single arm freestyle
Side swim
Roll

4x100
4x75
2x50
 1900 Meters

November 23, 2010 Weights

WEIGHTS
   Light Weights

November 21, 2010 SWIM CLINIC

SWIM
 SWAM 12:00 - 1:00pm

500 Warm

300m drills

100m 1.53 time
100m 1.55 time
100m 1.50 time

100 Cool

1200 Meters

November 19, 2010 RUN/BIKE

RUN
  RAN 5:23pm
44:20.25 - 4.27 miles - 10.23 pace

BIKE
  BIKED 11:45pm - 12:45am
Did on my trainer

November 18, 2010 WEIGHTS/SWIM

WEIGHTS
   WEIGHTS 1:00pm
Did heavy sets

SWIM
    SWAM  1:40pm - 2:40pm

500 warm

600m
50 Drill/50 Freestyle
DRILLS
Face down core breathe
Catch up
Sholder roll
Single arm freestyle
Side swim
Roll

4x100
4x75
2x50

100 Cool

2000 Meters

November 14, 2010 SWIM CLINIC

Swim Clinic
Learned three new drills.

Forgot to input this in my blog on Sunday

November 16, 2010 BIKE

BIKE
 BIKED 10:45 pm

Rode indoor trainer for 1:45 minutes   Not as bad as i thought it would be, i watched two episodes of Son's of Anarchy!

November 15, 2010 RUN/SWIM

Run
Ran 9:41 pm
10:50 pace - 7.88 miles - 1:25:16
My ribs r still Bruised from
Wreck.

SWIM
SWAM 11:50 - 12:55
500m warm

600m 50drill/50 freestyle
Drills
Face down core breathe
Catch up
Sholder roll
Single arm freestyle
Side swim
Roll

4x100
4x75

200 cool

2000 meters

Cramping in calf. Dehydrated.

November 12, 2010 BIKE/SWIM

BIKE
   BIKE 2:21pm
16.45 Miles - 13.71 mph avg - 128 avg hr

Today i crashed! Was in aero position and a strong side wind fucked me up! cherried my knee and shoulder. I love helmets! My head bounced off concrete and i am ok!

November 11, 2010 SWIM/RUN

SWIM
SWAM 8:30 to 9:30pm
Warm up
500

500 (50 drill/50 swim-focus on good form)  Do drills from Sunday!

300 (7:21.57)
200 (4:38.10)
100 all out(2:06.30)
                
10X25 focus on stroke count.  Count each 25 trying to keep as low as possible.
Tried and tried. Started at 23 and only did as good as 22 once. 23 every other time

200 cool-down

RUN
RAN 10:47 pm
30:01.97-2.51 miles- 11:57 pace- 132 hr

November 10, 2010 SWIM

SWIM
   SWAM 11:30am

300 swim
200 kick
300 swim

12X50(25 drill/25 swim-practice good technique).  4 of each drill 20  
sec rest

1 X ( 25 fast/25 easy; 50 fast/50 easy; 75 fast/ 75 easy; 50 fast/ 50  
easy; 25 fast/25 easy). Rest 1 min

150 easy


Missed the x's two one second set. Will do next time


2000 meters

November 8, 2010 RUN/SWIM

RUN
  RAN 1:33pm
1:10:21 - 6.00 miles - avg hr 133 - 11:44 pace

November 7, 2010 SWIM

SWIM CLINIC

Worked on technique today.

10 min warm
500m timed
then learned three drills

November 5, 2010 BIKE

BIKE
BIKED
1:12:40 - 17.51 miles - 14.59 MPH

November 4, 2010 SWIM

SWIM
SWAM 11:10PM -12:35AM
300m
200m kick
200m pull
300m
4x100
200m
4x75
100m
4x50
100m

2300 meters

Easy in warm up and sets in between drills. On my drills I
Picked up the effort. Still not sure when I pick
Up the effort if I'm actually faster. Lol. I need
To purchase lap counter with time tracking function. Now I'm heading home to sleep. :)

November 3, 2010 WEIGHTS/SWIM

WEIGHTS
  DId heavy Day 1 from Forum

SWIM
  SWAM 5:00pm
400m warm
200m kick
200m pull
4x100
4x50

1400 meters 40 minute swim

November 2, 2010 BIKE

BIKE
BIKED GYM
RAINED ALL DAY

BIKED ON GYM BIKE
FOR 1 hour. Spinned.

Bid on a couple of bike trainers today.

November 1, 2010 RUN/SWIM

RUN
RAN 1:34 pm
1:10:22 - 6.14 miles - 11:27 pace - 132 HR

FIRST TIME
SINCE HR TRAINING IVE ALMOST NEUTRAL SPLIT. LOL

SWIM
SWAM 7:25 - 8:02
1500 meters non stop
30 laps in 25 meter pool.
Felt
Good!!!!!

October 31, 2010 RUN

RUN
RAN 11:50pm
30:56.72. - 2.70 miles - 11:28 pace - 132 HR

October 29, 2010 BIKE

BIKE
  BIKED 9:15am
1:29:00 - Assuming 17 Miles - Spinned

October 28, 2010 SWIM

SWIM
 SWAM 12:30 - 1:00 pm

600m warm
4x100
2x50

1100 meters

forgot running shoes, will run tomorrow am after my easy 90 minute bike. All of my soreness is gone. Now I know what Tim means about doing the White Rock. So hopefully my training will allow for it.

I swam slow and easy today and felt good so i just kept going to after the 400 meters.

October 25, 2010 BIKE/SWIM (Recovery)

BIKE
BIKED 1:47pm
8.6 miles - spinned easy - 38 minutes

Wind was hard from
The south. Shewwww!

SWIM
SWAM 2:45 pm
200 warm
200 kick
200 pull
200 freestyle
4x50

1000 meters - 30 minutes

October 24, 2010 RACE

RUN
  RAN 8:15am
3:26:01  -  10:38 pace  - AVG HR 153 -  20 MILES

First ten Miles AVG HR 146
Next 3 Miles AVG HR 154
Next 4 Miles AVG HR 162
Last 3 Miles AVG HR 171

I took my HR Monitor but did not Look at it. I wanted to run at a comfortable pace where kept myself in energy conservation by feel. Wow, I was amazed. I was almost in my HR Zone the first ten miles before I gave it a little pick up. So thats good to know!

October 23, 2010 BIKE

Bike
 BIKED 9:15am
45 minutes easy

October 21, 2010 RUN/SWIM

RUN
  RAN 2:17pm
30:35.18  - 2.59 miles -  11: 50 pace

SWIM
  SWAM 11:30 pm
200 warm
200 kick
200 pull
100 fs
100x2
100 cool

October 19, 2010. Bike/Swim

BIKE
  BIKED 5:15pm
1:35:00 - 21.8 miles - avg hr


Swim
  SWAM 11:40 - 12:32
300 warm
200 kick
200 pull
4 x 100
50 kick
50 pull
4 x 75
4 x 50
50 kick cool
50 pull cool

1800 meters

October 18, 2010 RUN

RUN
  RAN 2:56pm
1:15:25  -  6.41 Miles  -  11:46 pace

HOT HOT HOT!  85 w/ 41%   Praying for a cold front Sunday! LOL  Last long run before my 20 on sunday! 

October 15, 2010 BIKE/RUN (Brick)

Bike
 BIKE 5:17pm
2:03:59 -  27.93 miles  -  4:26 pace

RUN
  RAN 7:29pm
32:42.53  -  2.86 miles  -  11:25 pace

October 14, RUN/SWIM

RUN
  RAN 10:25am
46:31.40  - 3.98 Miles  -  11:42 Pace  -  Forgot HR , but ran low output.

  SWAM  12:55-1:50pm
400m warm took 8 minutes
225m kick (no board)
225m Pull
300m Freestyle / no stop
4 x 100m 20 sec
200m Freestle / no stop
6 x 50m 10 sec
50m cool down

2100 meters

October 12, 2010 BIKE

BIKE
   BIKED  11:43am
1:35:26  -  20.08 miles  -  avg cad 77  -
 Took me 40 min on the way back to cover same distance as in the wind on the way out, which took  55 minutes.. WOW!

October 11, 2010 RUN

RUN
  RAN 1:37pm
1:30.01 -  6.91 miles  -  13:02 pace  -  135  avg hr

October 10, 2010 SWIM CLINIC

SWIM
  SWAM 11.30-12.45

10 min Slow freestyle warm up (300)
4x250y with 1 Min
2x50y fast with 30 seconds
20x25y trying to reduce strokes and stretch/glide   Started with 24 strokes and ended with 18-19
200y cool down

2100 yards

October 8, 2010 BIKE/RUN (Brick)

BRICK WORKOUT


BIKE
   BIKED 5:30PM
1:29:32  - 13.4 mph  -  20.03 Miles   -  AVG HR 131  -  AVG CADENCE  81  - 6891 CYCLES

Ok used my cadence sensor for first time, Was really cool seeing actual rpm and keeping my self in 80-90 zone.. Or at least was my attempt! LOL

T Time - 4 minutes

RUN
   RAN 7:05pm
25:44.88  - 10:49 pace  -  2.38 miles  -   AVG HR  137

October 6, 2010 SWIM/RUN

SWIM
SWAM 12:20- 1:10pm
200m warm
200m kick. 100 with board/100 without
200m pull
2x100 20 sec
7x50 10 sec
50 cool down freestyle
1200 meters

Run
RAN 12:45am
4.07 miles - 11:02 pace - avg hr 136

October 6, 2010 WEIGHTS

WEIGHTS
WEIGHTS 12:00am
Did day one from
Forum

October 5, 2010 BIKE

BIKE
 BIKED 5:09PM
2:16:01  - 13.2 MPH  -  29.94 MILES

WAS GOOD RIDE, WENT FROM 7TH ST TO BENBROOK LAKE, PAST THE VFW.
had to circle in the train depot area at end to accumulate enough time before i finished.  My "down theres" were hurting today. Oh well, thats the way it goes sometimes....

October 4, 2010 RUN

RUN
  RAN 12:56pm
1:30:01 -  11:48 pace  -  7.63 miles  -  avg hr 138

Pace was improved again. My run started out weird. My heart rate was sky rocket. 160's right off the bat. It settled down by 1/2 mile mark.

October 3, 2010 SWIM CLINIC

SWIM
    SWIM 11:30am - 1:00pm

400m freestyle
200m kick
300m pull
2 x 100 fast 20 sec.
2 x 100 mod 20 sec.
2 x 100 slow 20 sec.
2 x 100 mod 20 sec.
2 x 100 fast 20 sec.

1000m non stop
I alternated 100m with the pull bouy and 100 freestyle

100m cool down; did real slow freestyle..

3000 meters Completed! Yipee!!!!

ok i am going to video tape myself at my next solo swim. Tim observed my right arm doing something wacky (coming out straight and wide) (need to focus on elbow bent and back). Then when i corrected the issue i slowed way down he said.. Also i keep having to remind myself to keep my head down in the water.

October 1, 2010 BIKE/RUN (Brick)

BIKE/RUN BRICK
BIKE 5:31 pm
1:30:38 - 21:06 miles -

TRANSITION 5 min

RUN 7:06pm
25:01.85 - 2.33 miles - 10:44 pace!

My run rocked. Finally I ran at a decent pace. All within my hr zone. Not sure why after a 90 min ute ride my run was better but glad!

September 30, 2010 RUN

RUN
RAN 11:28pm
45:02.95. - 12:35 pace - 131 AVG HR

September 30, 2010 SWIM

SWIM
    SWIM 5:00 - 6:00
200m Warm up
200m Kick
300m Pull
2 x 100m  20 Sec.
200m Non stop, used bouy for 50m
4 x 75m  10 Sec.
100m Race Pace
4 x 50m 10 Sec.
5 minutes cool down - did a slow freestyle trying to focus on head face down and breathing backwards

1700 meters

I modified this workout from sundays to make it a 1 hour work out.

September 29, 2010 WEIGHTS

WEIGHTS
WEIGHTS 11:50pm
Did day 2 from the forum. This is my most least liked activity of the week. I will make it a habit so it's at least not unbearable. So frigging stuffy in a gym. All the weird workout people freak me out a little too. Lol!!!!

SEPTEMBER 28, 2010 BIKE

BIKE
  BIKE 5:30PM
1:56:49 -  13.3 MPH  -  26.51 MILES - AVG HR 133

Crossed the Bellaire Dam Again. Started at 7th street in downtown and rode to Benbrook. It was very pretty on this side of the dam. Mostly shaded where as the other side is hardly shaded.

I raised my seat post a couple inches. No problem with dismount and less saddle pain. Seemed to have better control and more power. I still think it needs to go up another 2 inches but want to get used to it at this height first.

September 27, 2010 RUN

RUN
  RAN12:36 PM
10:02 MILES  -  PACE 12:32  -  AVG HR  133


Was a great relaxing run, was so relaxed last mile it felt like I was coasting up the last two hills ! I've never had a run like that before. Very cool.!!!!

September 26, 2010 SWIM CLINIC

SWIM
   SWAM 11:30am to 12:55
     Did Drills

200m warm up
200m kick
300m  Pull
4 x 100 20 sec breaks
300 non stop, used pull for first 150m
4 x 75 10 sec breaks
200m race pace
4 x 50 10 sec breaks
5 minute cool down; i chose to do a very slow freestyle trying to focus on keeping my head down and breathing by looking backwards

This was officially my first real swim workout. Love the structure and the drills. It made it easier than just trying to swim laps! Awesome workout, im stoked!

September 25, 2010

Weights
Weights
Did weights from forum.
Did good this week.

September 24, 2010 BIKE

Bike

BIKE 5:26 pm
1:04:16. 14.64 miles. Really enjoyed my ride today. I believe I figured out what spinning was today. I also crossed the looming dam at bellaire st! Was very proud of myself.

September 23, 2010 SWIM

SWIM
SWAM 100 meter drills

Found a beginner triathlon swim train website. I'm
Doing the 0 to 700 plan. In three weeks I will start the 0
To 1650 plan. I actually enjoyed
My swim workout today. The drills made it less arduous of a task! Yipee!!!! If
Pigs can do it
Then so can I!!!

September 23, 2010 RUN

RUN 1:15pm
   RAN 1:30:42 - 13:00 pace  - AVG HR 139 - 6.98 Miles

Seemed really hot today, my heart rate was in the top of my zone the whole run, where as in TN my HR was 10 points lower and went a little further in the time allotted? WTH? Well whatever; all in all a very good run! Ran at legacy river so the trees were a nice treat..

September 22, 2010 Bike

Bike
   Biked 4:38 pm
   59:00.15 - 13.66 miles
     (had a flat again, but this time i had a spare)

   Biked 6:45 pm
   1:07:48 - 14.22 miles.  More hills on the way back.

   27.88 miles total


FINALLY figured out that the front small sprocket is for uphills, wow what a difference this made, LOL

Also about 2 miles into run, andy looks at my tires and says both are flat.   So i guess i have been riding low tires for a month now, Air pressure at correct psi does actually make the ride smoother. GO FIGURE!

I did say this was a JOURNEY! hahaha

September 21, 2010 Swim & Weights

Weights 10:15 pm
Did day 2 weight instructions from forum.

SWIM 11:15 pm
SWAM for 30 minutes. 12 laps. Still can only swim two laps at a time with a two
Minute break to quit my pounding heart and catch my breath. Need to hire a swim coach for private lessons.

September 21, 2010 RUN

Run - 10:52am
  Ran 1:00:15  -  12:30 pace   -  139 avg HR  -  4.82 miles
      was in my hr zone miles 1 and 2, then in 3 & 4 i got about 10 points above my zone. Was able to bring it back down for last .82 miles of run

Did this run at 10:52 am. Not used to running in first part of day, maybe this is why my HR was harder to control?