OFF
Well. A day off. Felt pretty good. Didnt do much of anything. Slept, Ate, Slept, Ate. Etc. Actually had time to wash my car for the first time in probably 6 months +.
ha.
_Jacob_
Tuesday, May 22, 2007
Monday, May 21, 2007
5K Open Water Swim (5.20.07)
AT 5K Open Water Swim
Swim:
5000 m
Pace: 1:38/m
Time: 1:21:18:85
8th Overall of 32
1st AG of 1
http://www.doitsports.com/newresults3/client/56882_199390_2007.html
Run:
9.42 miles
Pace: 9:01
Time: 1:25:00
Total Time:
2:47:27
Man, Wasnt really the brick I wanted. I really needed to transistion alot faster and get started on that run, but it took a little while for awards to start. Was at least 30min until we got to start running.
The swim was an absolute blast. I thought it would be really difficult to focus for that long in water but it wasnt. My miles were really tickin away and that was nice. I was able to push that last lap and felt like it was probably my fastest. The water was great. Really really clean. Turns out the race WAS wetsuit legal. Little dissapointing to me because I really would have liked to race it w/o wetsuits. I figure my time would have been reasonably slower w/o a wetsuit.
We started the run and I felt a little sluggish. We found this really really cool trail to rundown and really started feeling better. The run was gorgeous. ALOT OF CLIMBING. But I figure thats a good thing. Did 30minutes in one direction and back then did 15 and 15 for a total of about 1:25. Got towards the end and was fairly fatigued but still felt good. :D Sydneys Garmin has the elevation change and she says it was brutal. ha. Her Garmin also states we ran an 8 pace. I dont think thats right.... I did my pace calculations using her distance and our final time of 1:25:00 and the pace calculated out to even 9s. :-)
_Jacob_
Swim:
5000 m
Pace: 1:38/m
Time: 1:21:18:85
8th Overall of 32
1st AG of 1
http://www.doitsports.com/newresults3/client/56882_199390_2007.html
Run:
9.42 miles
Pace: 9:01
Time: 1:25:00
Total Time:
2:47:27
Man, Wasnt really the brick I wanted. I really needed to transistion alot faster and get started on that run, but it took a little while for awards to start. Was at least 30min until we got to start running.
The swim was an absolute blast. I thought it would be really difficult to focus for that long in water but it wasnt. My miles were really tickin away and that was nice. I was able to push that last lap and felt like it was probably my fastest. The water was great. Really really clean. Turns out the race WAS wetsuit legal. Little dissapointing to me because I really would have liked to race it w/o wetsuits. I figure my time would have been reasonably slower w/o a wetsuit.
We started the run and I felt a little sluggish. We found this really really cool trail to rundown and really started feeling better. The run was gorgeous. ALOT OF CLIMBING. But I figure thats a good thing. Did 30minutes in one direction and back then did 15 and 15 for a total of about 1:25. Got towards the end and was fairly fatigued but still felt good. :D Sydneys Garmin has the elevation change and she says it was brutal. ha. Her Garmin also states we ran an 8 pace. I dont think thats right.... I did my pace calculations using her distance and our final time of 1:25:00 and the pace calculated out to even 9s. :-)
_Jacob_
Weeks Workouts:
Mon - OFF
Tues - BRICK (10-2-10-2-10-2) --> Last 2 miles in Race Flats.
Wed - RUN 1hr (~8miles)
Thur - SWIM speed (500WU, 100-100-50, 500 paddle, 100-100-50, 250CD)
Fri - RUN track (800WU, 400X4 @ 1:15, 200X2 @ :35, 800CD)
Sat - BIKE 1hr (EZ)
Sun - OFF
Mon - RACE
Friday (5.19.07)
Cycle:
80.41 miles
Pace: 19.1 mph
Saddle Time: 4:12:34
Time: ~4:45:00
T1 -> 10:00
Run:
5.5 miles
Pace: 8:10/m
Time: 45:00
Total Time:
5:30:00
80.41 miles
Pace: 19.1 mph
Saddle Time: 4:12:34
Time: ~4:45:00
T1 -> 10:00
Run:
5.5 miles
Pace: 8:10/m
Time: 45:00
Total Time:
5:30:00
Outstanding workout today. Couldnt ask for anymore. The bike was smooth, long, and easy going. It was nice looking down and seeing that avg. after 50miles. I held it the rest the way home and never broke. I rode down to Cedar Hill, down Lake Ridge across the lake and headed to Venus, out to Maypearl, up to Wax, and then straight back to Ovilla. Did my TT course to complete the 80miles.
I started my run after my 10min transition. Ha. But that was cool. Had to change and what not. Started the run and felt pretty good. Ive been running w/ an H20 bottle and MAN does it help!! Its great. Im able to hydrate and it keeps me going strong. Wanted to do 45mins and thats exactly what I did. felt great.
_Jacob_
Saturday, May 19, 2007
Friday (5.18.07)
Track Run:
800 WU -> 4:01
800 X 1 @ 2:37 w/ 2:00
400 X 4 @ 1:16 + 1:16 + 1:15 + 1:16 w/ 1:30
200 X 4 @ :34 + :35 + :34 + :33 w/ 1:00
800 CD -> 4:34
Total Time:
31:31:17
Was a fun workout today. NICE AND SHORT! Of course very fast. I wish the 400s had been fast but I cant really get much more consistent than that all the way across the board. The 800 was moving, but the 200s were REALLY moving. Relay For Life people were out on the track so that made it a bit difficult at times. Worked around em. :D
_Jacob_
800 WU -> 4:01
800 X 1 @ 2:37 w/ 2:00
400 X 4 @ 1:16 + 1:16 + 1:15 + 1:16 w/ 1:30
200 X 4 @ :34 + :35 + :34 + :33 w/ 1:00
800 CD -> 4:34
Total Time:
31:31:17
Was a fun workout today. NICE AND SHORT! Of course very fast. I wish the 400s had been fast but I cant really get much more consistent than that all the way across the board. The 800 was moving, but the 200s were REALLY moving. Relay For Life people were out on the track so that made it a bit difficult at times. Worked around em. :D
_Jacob_
Thursday (5.17.07)
Brick:
10-2-20-4
Bike 1 -> 28:33
T1 -> 1:33
Run 1 -> 7:37 + 7:15
T2 -> 1:12
Bike 2 -> 58:29
T3 -> 2:05
Run 2 -> 7:29 + 7:25 + 7:12 + 6:44
T4 -> 2:56
Bike 3 -> 10:38
Total Time:
2:29:13
Yea. This workout really started good. Felt great most the day, but had a seat issue at the end of the 20 bike and that was bad. Had to stop for probably 10min and wait on john to bring me some tools. Was nice of him to bring them. The 4 mile run went great but then on the last 10mile bike my seat rattled loose again. Somewhat discomforting. After that I was ready to call it a day. Was frustrated and wasnt feeling too good. Possible I shouldnt have pushed that 6:44 in the heat?
_Jacob_
10-2-20-4
Bike 1 -> 28:33
T1 -> 1:33
Run 1 -> 7:37 + 7:15
T2 -> 1:12
Bike 2 -> 58:29
T3 -> 2:05
Run 2 -> 7:29 + 7:25 + 7:12 + 6:44
T4 -> 2:56
Bike 3 -> 10:38
Total Time:
2:29:13
Yea. This workout really started good. Felt great most the day, but had a seat issue at the end of the 20 bike and that was bad. Had to stop for probably 10min and wait on john to bring me some tools. Was nice of him to bring them. The 4 mile run went great but then on the last 10mile bike my seat rattled loose again. Somewhat discomforting. After that I was ready to call it a day. Was frustrated and wasnt feeling too good. Possible I shouldnt have pushed that 6:44 in the heat?
_Jacob_
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