Week of workouts

Monday 19 Sept - rest


Tuesday 20 Sept - 100% complete

Maximum HR = 180
90% MHR = 162

15 min warm up
2 miles uphill - 9:30/mile HR 164
10 min jog rest
1 mile 8:40 (HR 165)
5 min jog
1/2 mile 8:15 (HR 164)
10 min jog

I felt very heavy/slow during this workout. I was still sore from the crash on Sunday and I think that slowed me down. I never felt light or quick during this workout.

Wednesday 21 Sept - 90% complete *
(I did the bike on Thursday)

swim 800 fast, 2 min rest
400 fast 1 min rest
200 and 30 sec rest
100 and 15 sec rest
100 easy

This part was not all super hard. I was going "fast" for the distances but not pushing super hard, but trying to pace myself.

4 x (4 x 25 with 5 sec rest)

These were harder than I thought

Thursday 22 Sept - 100% complete

AM: road bike to work with extra mileage to have a total of 30 miles in the morning
(very easy bike)

pm: run 45 min HR 135

(again, very easy jog)

Friday 23 Sept 2005 - 90% complete

200Y warmup
2 x 1000Y with 2min rest
(I did these moderately "hard" so I could finish. These were sort of boring, and during the second one my form deteriorated, but I finished feeling ok)

Saturday 24 Sept 2005 - off

Sunday 25 Sept 2005 - 100% complete

hard workout (it felt really hard anyway...even though I was not going all that fast)

15 min warmup

6.5 miles bike in 22:00 HR 142
35 second transition

1.6 mile run in 14:23 HR 155
72 second transition

7.0 mile bike in 24:59 HR 150
48 second transition

1.6 mile run in 14:38 HR 152
95 second transition

7.0 mile bike in 25:30 HR 147
58 second transition

1.6 mile run in 14:35 HR 149
89 second transition

7.0 mile bike in 26:24 HR 144
50 second transition

1.6 mile run in 14:06 HR 152

total: 3:00 hours, HR 144

I changed the bike course after the first lap since I almost collided with some pedestrians on the section of bike path I went on. i used the same run course all four times.

I was quite tired after the first 2 laps for some reason. I was quite glad to finish.