Monday, March 2, 2009

Feb. 23 - March 1 Update

Weekly Update
Swims
Monday: Masters distance ~5000y
Wednesday: Masters mid-distance w/ stroke ~4700y

Bikes
Tuesday: Epic loop, moderate/hard effort
Thursday: 33 miles, just under race pace

Runs
Thursday: 9.5 miles
Friday: 6 miles, 1/4 mile race pace 4, 5, 6

Other
Weights/abs x 2
Ski day x 2 

Sleep
No issues but very tired this week

Recovery:
Massage after brick Thursday, really loosened up legs.

Mood:
Good

Health:
Good. Knee a bit sore this week, have been tempted to get a shot.


Key Workout Description: Bike/Run Brick

Location: Cherry Creek Reservoir for bike, run from house

Nutrition:
Waffle and 2 hard boiled eggs before starting. 1 bottle Perpetuum on bike, 1 gel with 10 minutes left on bike, 1 mini Lara bar before run. Sipped off Perpetuum bottle during run. No GI issues and no hunger.

Weather:
Nice temp but very windy especially in reservoir.

Distance:
33 miles on bike; 9.5 on run

Pace:
Ave. 17.2 mph on bike and ave. 9min/mi on run

Heart Rate Stats:
Ave. 120 on bike and 142 on run

Comments:
Good workout although bike was pretty tough with headwind and legs were very sore from new exercises on Wednesday. Legs loosened up by run and managed to keep a pretty even pace throughout. I was able to finish strong on the run.

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