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Summary Statistics

Strength 2004
Base 2003/2004
Descriptions of my training workouts / courses / trails, etc.

SEASON TOTALS THRU WEEK 3
SEASON SWIM MILES = 9050 yds
SEASON BIKE MILES = 116 mi
SEASON RUN MILES = 30 mi

 

Day

Round Up

Swim
(yds)

Bike
(mi)

Run
(mi)
Week 4

5/23-5/29

        
Saturday:        
Friday:        
Thursday:        
Wednesday:        
Tuesday:        
Monday        
Sunday: Run 4.  2 miles solid pace, then 2 miles of fartlek.     4

 

Day

Round Up

Swim
(yds)

Bike
(mi)

Run
(mi)
Week 3

5/16-5/22

   4300 42 12
Saturday: Weights.  Incline leg press - 20-90, 20-180, 15-270, 12-360, 8-450, 12-270; calves - 3x15 at 300; standing glut bends - 2x10 each leg, w/ 20lbs. in each hand; hamstrings - 3x10 at 80lbs; bench press - 3x10 at 135      
Friday: Swim 1000.  Felt like crap. Nauseous.  Not good times...Run 7.4 w/ Travis - Westridge. Very slow. 1000   7
Thursday: 20+.  Amalfi, double mandeville.   20  
Wednesday: Swim 1700.  1700    
Tuesday: Marina 22.  Fastest i've done that ride, i think.  Avg. speed of 21.0mph, including stop lights.   22  
Monday Weights.  incline leg press 20/20/15/12/12/15/20 - 90,180, 270, 360, 360, 270, 180; calves - 4x10 - 180, 230, 260, 300; leg extensions - 3x10 at 90; hamstrings, 3x10 at 40 (1 leg)      
Sunday: Swim 1 mile open water - Manhattan Beach.  Run 5 miles. Tired swim - didn't eat enough for breakfast, plus after 2 days off, my body was slower, and I've just been beaten up w/ a lot of things post-Wildflower.  The run went particularly well.  Did 2/3 w/ Brendon, Tim and Gerardo, then Gerardo and I did an additional 2 miles, where we really picked things up.  Felt good and fast.  As much as I run, it's important to remind myself how quickly I can recover.  I go from hurting so much to recovered in 2 minutes. 1600   5

 

Day

Round Up

Swim
(yds)

Bike
(mi)

Run
(mi)
Week 2

5/9-5/15

 A crazy week for me overall, so it wasn't a bad idea to take a mellow training week. Hopefully will start my build next week and can up the mileage and intensity once again. 3150 22 12
Saturday: Day off      
Friday: Day off      
Thursday: Warmup 300. 10x100 on 2:10 - done at 1:40, rest 30 seconds. with zoomers.  1x100 no zoomers - 1:40. warmdown 150 1550    
Wednesday: Run 9 w/ Luis. Sv and Ocean to Inspiration point and back.     9
Tuesday: Marina 22.  Very fast and hard.    22  
Monday Yoga.      
Sunday: Swim 1 mile open water - Manhattan Beach.  Run 3 miles. 1600   3
 

 

Day

Round Up

Swim
(yds)

Bike
(mi)

Run
(mi)
Week 1

5/2-5/8

   1600 52 6
Saturday: Weights hard.       
Friday: Swim 1 mile open water. 1600    
Thursday: Run 6 - 1 hour. HR below 145 the entire time.     6
Wednesday: Bike 30 w/ Luis and Jason.  SV and Ocean to MB Pier and back.  very easy.  Avg. probably 16.5 mph or so.  Realized my recovery ride yesterday was harder than it should've been. Not that it was hard, but Luis knows how to do recovery rides.  My HR was almost entirely under 135 the whole ride.  Talking the whole way, very very easy.  That's what a recovery ride is.  Quads are still a bit tired, but getting better.    30  
Tuesday: Marina 22.  Avg 17.8 mph. Starting to recover.  Quads feel tired, but generally I'm good.   22  
Monday Day off. Got a massage.  Not too sore.      
Sunday: Day off. Watched Olympic course Wildflower