M - Swim (2 miles - 1:05:21)
T - Missed
W - Missed
H - Missed
F - Missed
S - Swim (2 miles - 1:06:24)/ Bike (36 miles - 2:00:00) - Brick
S - Rest
Total Workouts: 2 (1 brick)
Total Hours: 4 hrs 11 min
Swim Total: 4.0 miles/ 2 hr 11 min
Bike Total: 36 miles/ 2 hr 00 min
Run Total: 0 miles/ 0 hr 0 min
Ending Weight: 177 lbs.
Pretty pathetic week of workouts. I actually injured my foot/ankle running last week, making it slightly sore to even walk on. I didn't want to attempt running and risk injurying it more seriously. I think this could be attributable to running 8 miles last week on shoes that already have 500+ miles. I need to get a new pair asap. Also, after my swim on Monday, I left for San Francisco (work) and then SLC (skiing). End result is that I didn't do anything Tuesday - Friday. I was able to pick up my bike Friday afternoon and finish the week strong with a good swim/bike brick, but overall, this week was a complete washout. We are now down to only 90 days until IMSG. Time to really get serious and put in some strong weeks of workouts.
Saturday, January 30, 2010
Saturday, January 23, 2010
Week 44 Results
M - Spin (54 miles - 3:00:00)
T - Spin (18 miles - 1:00:00)/ Run (8 miles - 1:08:21) - Brick
W - Swim (2 miles - 1:05:00)/ Spin (9 miles - 30:00) - Brick
H - Run (6 miles - 50:29)
F - Missed
S - Swim (2 miles - 1:06:41)
S - Rest
Total Workouts: 5 (2 bricks)
Total Hours: 8 hrs 40 min
Swim Total: 4.0 miles/ 2 hr 11 min
Bike Total: 81 miles/ 4 hr 30 min
Run Total: 14 miles/ 1 hr 59 min
Ending Weight: 173 lbs.
Pretty good week of workouts. I was happy to get in a long bike/spin ride on Monday morning (3 hours while watching the last Lord of the Rings movie) and get in 81 miles overall this week. I took my bike and trainer into the bike shop on Wednesday before heading to Cinci. My bike needs a major tune-up and my trainer has been having some friction issues lately. Fortunately, it is still under warranty. Not a major issue as I'm heading to San Francisco on Monday and will be able to pick them up when I return. So next week will be a swim Monday morning before my flight, then running while I'm in SF and SLC, and then I will hit the bike at the end of the week. We now have just over three months untill IMSG.
T - Spin (18 miles - 1:00:00)/ Run (8 miles - 1:08:21) - Brick
W - Swim (2 miles - 1:05:00)/ Spin (9 miles - 30:00) - Brick
H - Run (6 miles - 50:29)
F - Missed
S - Swim (2 miles - 1:06:41)
S - Rest
Total Workouts: 5 (2 bricks)
Total Hours: 8 hrs 40 min
Swim Total: 4.0 miles/ 2 hr 11 min
Bike Total: 81 miles/ 4 hr 30 min
Run Total: 14 miles/ 1 hr 59 min
Ending Weight: 173 lbs.
Pretty good week of workouts. I was happy to get in a long bike/spin ride on Monday morning (3 hours while watching the last Lord of the Rings movie) and get in 81 miles overall this week. I took my bike and trainer into the bike shop on Wednesday before heading to Cinci. My bike needs a major tune-up and my trainer has been having some friction issues lately. Fortunately, it is still under warranty. Not a major issue as I'm heading to San Francisco on Monday and will be able to pick them up when I return. So next week will be a swim Monday morning before my flight, then running while I'm in SF and SLC, and then I will hit the bike at the end of the week. We now have just over three months untill IMSG.
Saturday, January 16, 2010
Week 43 Results
M - Spin (18 miles - 1:00:00)/ Run (8 miles - 1:07:39) - Brick
T - Run (4 miles - 31:11)
W - Swim (2 miles - 1:07:11)/ Spin (18 miles - 1:00:00) - Brick
H - Run (8 miles - 1:07:00)
F - Spin (36 miles - 2:00:00)
S - Swim (2 miles - 1:06:54)/ Run (4.5 miles - 35:11) - Brick
S - Rest
Total Workouts: 6 (3 bricks)
Total Hours: 9 hrs 35 min
Swim Total: 4.0 miles/ 2 hr 14 min
Bike Total: 72 miles/ 4 hr 00 min
Run Total: 24.5 miles/ 3 hr 21 min
Ending Weight: 173 lbs.
Another good week of workouts. Almost ditto mileage to last week. Heading to Cinci next week and then SF/SLC the week after. Just over 100 days till IMSG.
T - Run (4 miles - 31:11)
W - Swim (2 miles - 1:07:11)/ Spin (18 miles - 1:00:00) - Brick
H - Run (8 miles - 1:07:00)
F - Spin (36 miles - 2:00:00)
S - Swim (2 miles - 1:06:54)/ Run (4.5 miles - 35:11) - Brick
S - Rest
Total Workouts: 6 (3 bricks)
Total Hours: 9 hrs 35 min
Swim Total: 4.0 miles/ 2 hr 14 min
Bike Total: 72 miles/ 4 hr 00 min
Run Total: 24.5 miles/ 3 hr 21 min
Ending Weight: 173 lbs.
Another good week of workouts. Almost ditto mileage to last week. Heading to Cinci next week and then SF/SLC the week after. Just over 100 days till IMSG.
Saturday, January 9, 2010
Week 42 Results
M - Spin (18 - 1:00:00)/ Run (8 - 1:06:10)
T - Swim (2.0 - 1:09:00)/ Run (8 - 1:07:42)
W - Spin (36 - 2:00:00)
H - Swim (2.0 - 1:06:36)/ Run (8 - 1:05:16)
F - Missed
S - Swim (2.0 - 1:06:01)/ Spin (18 - 1:00:00) - Brick
S - Rest
Total Workouts: 8 (1 brick)
Total Hours: 10 hrs 40 min
Swim Total: 6.0 miles/ 3 hr 21 min
Bike Total: 72 miles/ 4 hr 00 min
Run Total: 24 miles/ 3 hr 19 min
Ending Weight: 173 lbs.
Excellent week of workouts. My goal was to step up the effort this week, targeting 2 hours/day in workouts. Feeling great.
T - Swim (2.0 - 1:09:00)/ Run (8 - 1:07:42)
W - Spin (36 - 2:00:00)
H - Swim (2.0 - 1:06:36)/ Run (8 - 1:05:16)
F - Missed
S - Swim (2.0 - 1:06:01)/ Spin (18 - 1:00:00) - Brick
S - Rest
Total Workouts: 8 (1 brick)
Total Hours: 10 hrs 40 min
Swim Total: 6.0 miles/ 3 hr 21 min
Bike Total: 72 miles/ 4 hr 00 min
Run Total: 24 miles/ 3 hr 19 min
Ending Weight: 173 lbs.
Excellent week of workouts. My goal was to step up the effort this week, targeting 2 hours/day in workouts. Feeling great.
Saturday, January 2, 2010
Week 41 Results
M - Swim (1 mile - 34:00)
T - Spin (36 miles - 2:00:00)
W - Swim (1.2 miles - 42:00)
H - Run (4.5 miles - 35:37)
F - Spin (18 miles - 1:00:00)
S - Run (4.0 miles - 32:00)
S - Rest
Total Workouts: 6 (0 bricks)
Total Hours: 5 hrs 23 min
Swim Total: 2.2 miles/ 1 hr 16 min
Bike Total: 54 miles/ 3 hr 00 min
Run Total: 8.5 miles/ 1 hr 07 min
Happy New Year! We are now under the 120 days mark. Less than 4 months till IMSG! This is the last week of "coasting." I need to now buckle down and start getting serious about my workouts. Don't get me wrong, I feel very good about the consistency of my workouts over the past 9+ months; however, it is now time for me to take it to the next level in terms of distance and duration of my workouts. Instead of 6-8 one to two hour workouts, I need to increase the number of workouts to 9-10 and the duration to 2-3 hours each. I started this with the bike Tuesday of this week. I watched "Lord of the Rings" while spinning for 2 hours. It is about the only thing I could do to keep my sanity on the trainer for that long. I'm pleased to have maintained my weight at 175 lbs through the holidays. I expect to drop down to 165 lbs over the next few months. On Wednesday night, Camille and I went to Nordstorms to get me a couple new suits (my current ones are 10 - 15 years old and way too big for me). I'm now wearing size 42 suits with a 33 inch waist. This down from size 46 - 48 with a 38 inch waist. Not bad. Now the trick is to maintain this weight for years to come. 2009 was a great year. Happy to be back training for events and feeling good about myself. Looking forward to a great 2010!
T - Spin (36 miles - 2:00:00)
W - Swim (1.2 miles - 42:00)
H - Run (4.5 miles - 35:37)
F - Spin (18 miles - 1:00:00)
S - Run (4.0 miles - 32:00)
S - Rest
Total Workouts: 6 (0 bricks)
Total Hours: 5 hrs 23 min
Swim Total: 2.2 miles/ 1 hr 16 min
Bike Total: 54 miles/ 3 hr 00 min
Run Total: 8.5 miles/ 1 hr 07 min
Happy New Year! We are now under the 120 days mark. Less than 4 months till IMSG! This is the last week of "coasting." I need to now buckle down and start getting serious about my workouts. Don't get me wrong, I feel very good about the consistency of my workouts over the past 9+ months; however, it is now time for me to take it to the next level in terms of distance and duration of my workouts. Instead of 6-8 one to two hour workouts, I need to increase the number of workouts to 9-10 and the duration to 2-3 hours each. I started this with the bike Tuesday of this week. I watched "Lord of the Rings" while spinning for 2 hours. It is about the only thing I could do to keep my sanity on the trainer for that long. I'm pleased to have maintained my weight at 175 lbs through the holidays. I expect to drop down to 165 lbs over the next few months. On Wednesday night, Camille and I went to Nordstorms to get me a couple new suits (my current ones are 10 - 15 years old and way too big for me). I'm now wearing size 42 suits with a 33 inch waist. This down from size 46 - 48 with a 38 inch waist. Not bad. Now the trick is to maintain this weight for years to come. 2009 was a great year. Happy to be back training for events and feeling good about myself. Looking forward to a great 2010!
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