PurePwnage
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Week of 2008.08.18.......Swim:0 Bike:Not much Run:Not much Lift:0 Yoga:90mins
Days off! I felt a little lazy and worthless this week, but haven't have a day or two off in a while. Moving to Somerville Next weekend!
Monday: AM RUN: 6 mile easy run @ NRT. Felt great. Worst nights sleep in a while, didn't get 7 hours. PM Yoga: 90 mins of mixed flow @ The Yoga Loft.
Tuesday: AM BIKE: Easy ride on the fixie.
Wednesday: Unscheduled off day. Didn't sleep in, but it felt great to rest for a day.
Thursday: AM RUN: Easy run and strides @ Field of Dreams in Salem NH. PM PT w/David Sirota.
Friday: PT OFF day. First day of pre-season for Wheaton XC, go Lyons!
Saturday:AM BIKE: 20 moderate miles to Wheaton, 20 moderate miles back to Norwood
Sunday: AM BRICK: Easy 50 minutes on the fixed gear, then an easy 30 minute run. First brick in 2 or 3 months, felt good should be doing more bricks.
This weeks beer:
- Celebrator
Week of 2008.08.11.......Swim:2500yds Bike:xx mins Run:19 miles Lift: 0 mins Yoga: 90 mins
A win @ Sharon capped off another easy week of training. Rest day next week :-)
Complete Sharon Race Report
Monday: AM RUN: Relaxed easy run @ Salem. 4.5 miles. Went easy in an attempt to get the legs ready for Sharon. PM Yoga: 90 mins of mixed flow @ The Yoga Loft.
Tuesday: AM BIKE: Easy Wind tunnel loop in 65mins. Avg HR of 122! Body should be rested and ready to go, just need to make sure the right hammy is ok. PM SWIM: 900yards @ The Vanderbilt Club. Back, shoulders, and arms dead from Witch City swim.
Wednesday: AM RUN: 4,8,8,4 easy @ WHS. 1:30, 2:55, 2:56, 1:25. Avg HR: 130. Got the worst 6.5 hours of sleep last night, dead tired.
Thursday: AM BIKE: Moderate wind tunnel loop: 64mins. PM SWIM: Easy 800 yards of drills and easy swimming. Back to back nights of less than 7 hours of crap sleep, not good leading up to a race weekend.
Friday: AM RUN: Easy run + strides, 5 miles. lots of strides. Legs feel good, but Right hammy still doesn't feel 100%
Saturday: AM BIKE: Sharon bike course preview and transition practice. Powertap battery died, so I had no data for the ride. Just went easy. 2 full transition practices, bike legs felt good, running legs felt amazing. Got an amazing 9 hours of sleep last night, oh man did that feel good.
Sunday: Sharon Tri: 1:10:10 was good enough for the overall win. A terrible 12:57 swim (57th best) put me down 1:50 to Tod Dillon (2nd overall) and 2:26 to Matt Pikress (3rd overall). I hammered the bike and managed a 31:40 (5th best), which got me 11 seconds closer to Tod, but lost me 45 seconds to Matt. Thankfully I brought my running legs with me, and unleashed a 23:55 run split for the 4.4 mile mile course (sub 5:30 average, and best run split by 1:48). That made up all the remainng time, and just enough for the win. That's officially the last race that I have a crap swim folks. From now till next May its a serious revamping of my swim training.
This weeks beer:
- Double Bag
Week of 2008.08.04.......Swim:1800 yds Bike:180 mins Run:17 miles Lift:0 mins Yoga: 90 mins
Another easy week leading up to the Witch City Triathlon. My stroke is much improved, but my speed and endurance is nowhere near what it needs to be for me to win race against really good competition. Hopefully this winter I'll be able to get it under control and swim faster through the help of Total Imersion. As soon as the race went off I realized that as good as my stroke is in the pool it did little to prepare me for an open water slugfest. Long story short I lost just over 3 minutes on the best swimmers, made up a minute on the bike (except for that freak Dean), and another minute on the run. My tragic swim still won my age group, but put me all the way back in 6th overall.
2008.08.04 Training Spreadsheet
This weeks beer:
- None
Week of 2008.07.28.......Swim: 800 yds Bike: 250 mins Run: ~12 miles Lift: 0 mins Yoga: 90 mins.
A much needed easy week. The legs were toast after a moderate to hard Fri/Sat/Sun. Took a day or two for the body to recover.
2008.07.28 Training Spreadsheet
This weeks beer:
- None
Week of 2008.07.22.......Swim: 2400 yds Bike: 490 mins Run: 19 miles Lift: 45 mins Yoga: 90 mins
20008.07.22 Training Spreadsheet
This weeks beer:
- None
Week of 2008.07.14.......Swim: 2700 yds Bike: 270 mins Run: 24 miles Lift: 45 mins Yoga: 90 mins
For my training log I'm going to try a new format. This is the raw google document that I've record my workouts in. It's not as nice to look at but its a heck of a lot quicker. The format may change again, but I'll be posting like this untill I figure something else out.
I had a great bike PR on Saturday. Did 20 miles @ 196 watts, which is up over 5% from my previous best. Then I did a quick brick covering my 1.5 mile loop in 9:10.
20008.07.14 Training Spreadsheet
This weeks beer:
- 4 Sam Adams Summer Ales
- 1 Log Cabin Ale
This week I went relatively easy as I knew I'd be in for a whirlwind ride in my first crit. It was only 20k of riding, but it was the most dangerous and stupid 20k of my life (keep in mind I've done my share of dangerous and stupid stuff on a bike). Overall it went well and I was pleased with how easy it was to be with the bunch sprint as they tore up to the finish.
Monday: AM RUN: 3.5 easy w/Erin, then an easy 2X8 @ NHS (3:01, 3:00). 7 Total. PM Yoga: 90 mins of mixed flow @ The Yoga Loft.
Tuesday: AM BIKE: 10 miles easy on the FujiPro. A very fun ride, but not the best training. PM SWIM: 200 to 300 yards at Blue Hills after apartment hunting w/Bob. Nasty pond, had planned to do 1000 @ Vanderbilt, but it was aqua aerobic night.
Wednesday: AM RUN: 7.5 total, 4, 4X1200 @ Wilmintgon 1:29(152), 4:20(165), 4:18(168), 4:17(168), 4:18(169). HOT! HOT! HOT! Must have been 85 and 90%+ humidity. Sweating like a pig. PM SWIM: 1050 @ The Vanderbilt Club. Drills, easy swimming, and 3 X 100 @ 3:00 pace. PM LIFT: 45 mins @ The Vanderbilt Club, mostly PT and some core.
Thursday: AM BIKE: 60 minutes tempo on the E5. PM SWIM: 800 yards @ The Vanderbilt Club.
Friday: AM BIKE: 45 minutes easy on the E5. Prep for the crit tomorrow.
Saturday: AM CRIT: Attleborough 20k (Race report to follow). Race POWERDATA averages: 252 watts @ 24.0 mph. Then 35 miles w/D Honick.
Sunday: AM RUN: 7 miles in 48 minutes. Ran a comfortable sub 7 pace in the heat after a big bike day. I was very happy with the pace for the little effort I was putting in. Legs felt great (left knee was tight).
This weeks beer:
- Trader Joe's Wheat Ale
I had a great long weekend up in Hillsborough. We did a very tough hike (more difficult that I'd prefer) Thursday morning, camped out Thursday night, and passed out when we got back on Friday. The rest of the weekend was full of the typical (thank goodness) R&R, bike rides, running, and some swimming. Totals for this week include a new 2008 bike PR of just over 11 hours and some decent swimming. Running mileage was a bit low this week, but I'm not at all concerned.
Monday: AM RUN: 35 mintues easy recovery run around Salem. 5:57 @ SHS in flats. PM BDay: Dinner from TGI Fridays, then Dont Mess with the Zohan.
Tuesday: AM BIKE: 135 minutes to Silver Lake then to the office. Almost got hit by a putz who crossed the road into me, we had words. PM BIKE: 115 minutes ride home, uneventful but really hot. Felt so much easier than last year. I'll post the Powertap data next time I bike in.
Wednesday: AM RUN: 6 miles easy around NA and part of Weir hill. PM SWIM: ~ 650 yards open water @ Gould Pond. Felt great to get in an open water swim, but I need to put in more yards before my next race.
Thursday: AM SWIM: ~ 650 yards @ Gould Pond. Straight swimming no drills, no intervals. PM HIKE: Mt. Musilake (4802ft) in about 4.5 hours. PM CAMPING: Overnight w/Kate and Erin. First time I've had smores in years.
Friday: PM RUN: 4 miles easy around Gould Pond. The legs were destroyed from yesterday's hike, but were able to shuffle around for a bit. I definatly strained my right quad and it felt like it was going to explode every time I went up/down stairs. PM SWIM: 300 yards Easy stroke work @ Gould Pond.
Saturday: AM BIKE: Reverse Mt. Sunapee loop in about 210 minutes. 61 miles of hills and a few mountains. Powertap averages: 140bpm, 151watts. PM SWIM: 300 yards Easy stroke work @ Gould Pond.
Sunday: AM BIKE: Mt. Sunapee loop in just under 210 minutes. PM SWIM: 300 yards Easy stroke work @ Gould Pond.
This weeks beer:
- Wachusett Green Monsta Ale
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Late update. I got all excited for Summerfest and never executed with a proper week of training leading up to it. I went too hard on my ride Tuesday morning, and didn't do any quick stuff on the track. Tisk tisk, shame on me. I also paid the price on race day when I didn't warm up till the last minute, got in 5 mins of running and no strides. Race aside it was a great Summerfest. Dave Honick made the trip out and ran 6:30's even after his morning ride.
Monday: AM RUN: 6.5 total. Easy to moderate @ Norwood High School. 4,3Xmile,4. 1:34(139),6:22(155),6:22(156),6:22(156),1:31(152). Cool, but super humid. PM SWIM: PM SWIM: 900 yards, Drills and easy swimming @ The Vanderbilt Club. Timed 200 in 3:06.
Tuesday: AM BIKE: 35 Total. The first 30 were an easy down and (moderate) back on 138. 145watts = 139bpm & 19.5mph
Wednesday: AM RUN: 6.5 total. Easy to moderate @ Salem High School 4, 3Xmile in heavy trainers. 1:33(148),6:22(154),6:15(157),6:16(159). PM SWIM: 1100 yards, Drills, easy swimming, then a form based ladder (50,100,150,100,50) @ Tufts. Ladder was all paced around 1:33-1:35 per 100.
Thursday: AM BIKE: A rushed 50 minutes before heading to work. Down to Topsfield and back easy. 145 watts = 130bpm, 20.5mph. Flattest, fastest course around (1 intersection).
Friday: AM RUN: 45 minutes with the gifted Erin O'Brien @ Norwood HS. 4, 1200, 4 @ 6 minute pace.
Saturday: PM RACE: Summerfest 2008. 5:20'ish pace. 4th overall. 15 seconds from the win, should have won. Full race report eventually, check back later. Stayed up all night gaming @ LAN Party HQ
Sunday: AM BIKE: 45 mins easy on the FujiPro. PM BIKE: 30 mins with the fam & the entire O'Brien clan around North Andover.
This weeks beer:
- Smuttynose Brown Dog Ale
- Coors Light blue crap mountains
This week was a 6 day training week due to PT on Monday night. I felt great on Monday after the charter day race, and had great bike workouts on Thursday and Sunday. Overall a solid week and some good training. The legs are feeling great and should be ready for Summerfest next weekend. Brian's bachlor was on Saturday and I made an effort to sneak in a run before our 18 holes of golf, a minor-league baseball game, and late night antics. One hell of a party weekend, and one that I'm sure few will forget.
Monday: AM RUN: Easy 5 mile recovery run around Salem solo. Legs felt great after yesterdays race, 6:50's around Salem were effortless. PM Yoga: 90 mins @ The Yoga Loft. Great class, lots of good stretching. PM PT @ Sirota
Tuesday: PM YOGA: 60 minute beginner class at The Vanderbilt Club.
Wednesday: AM BRICK: 65 minutes. 40 minute tempo ride followed by a quick 3 mile run, then jumped in Silver Lake. Nice swimming hole close to the office. PM SWIM: 800 yards, Drills and easy swimming @ The Vanderbilt Club. Did an easy 200 yard interval and it was a 3:05!! Hot damn. Dark socket rockets are Hella good. PM LIFT: 20 minutes easy PT and some core. Left shoulder was really tight before heading to bed.
Thursday: AM BIKE: 70 minutes total. 15 mile tempo on 106. PowerTap data averages: Power 174watts, HR 144bpm, Speed 21.4mph. Felt easy to moderate for most of the ride, hammered one small section on the way back. Small leg imbalance was noticeable, need to focus on using the left leg more. PM MASSAGE: 60 minutes @ The Platinum Door. Man did that feel good. I really need to get massages more often!
Friday: AM RUN: 5.5 miles solo up in Salem easy. Had planned on running moderately, but the body was all sorts of messed up from the massage. Fastest mile was an effortless (but not so quick) 6:45 (148) on the track. PM SWIM: 1000 yards, Drills and easy swimming @ The Vanderbilt Club.
Saturday: AM RUN: 6.25 total. 4, 3xmile. 1:34(143),6:12(156),6:02(157),5:58(159). Felt like junk. AM GOLF: 18 holes with the Donoghues & Co to kick off Brians bachlor party.
Sunday: PM BIKE: 37 mile hangover ride, easy-moderate. Averages: 145watts, 130bpm, 19.4mph. Somehow the body was able to ride decently after getting 5 hours of sleep, fighting off a hangover, and working in a dehydrated stae in the sweltering heat. Legs flet great.
This weeks beer:
-A few Yuenglings
-Sam Winter Lager
-A crap ton of Coors light
Continuing on a trend of not doing junk miles this weeks efforts were short but sweet. Slightly less time on the bike due to not commuting to/from the office this week. The Charter Day Duathlon (race report) went extremely well with the exception of going off course and loosing 6 minutes.
Monday: AM RUN: 6 miles, moderate recovery run. mile, 2 mile, mile, mile. 6:50, 13:13 (6:40,6:37), 6:08,6:13. I had planned on an easy warm up mile followed by a bunch of 6:30's. I'm not sure what happened after the 2 mile, went a bit fast for the last 2 intervals. Super hot and sweaty, but I felt great. PM Yoga: 90 mins @ The Yoga Loft.
Tuesday: AM BIKE: 60 mins on the FujiPro. Easy spinning and ILD's. L knee was a little tight, but otherwise the legs felt great. PM SWIM: 1100 yards @ The Vanderbilt Club. Drills, easy swimming & 200 yard Time Trial in 3:02. Felt great, but the left shoulder was sore after dinner. PM LIFT: 40 mins super easy with Erin @ The Vanderbilt Club. Mostly core and PT stuff.
Wednesday: AM RUN: 4, 3 X mile moderate in flats. I had planned on 6:10's but the legs had something else in mind. 1:26, 5:56(162),5:57(164),6:03(162). I seriously tried really hard on the second one to run a 6:10. Every time I felt like I slowed down I ran a 90 second quarter. I knew I'd pay the price at power yoga for the faster than pace intervals. PM YOGA: 90mins Power yoga @ Open Doors Canton . Absolutely died. Just sweated like balls for 90 minutes and died. Will never run sub 6 minute repeats before power yoga again.
Thursday: AM BIKE: ~ 75 mins total. 12 mile tempo ride, out and back on 125. 185-190 watt average (22+) felt great, wasn’t struggling at all.
Friday: AM RUN: 6.25 in Wilmington around Silver Lake. Beautiful morning, nice and cool.
Saturday: AM BIKE: Easy tempo ride followed by transition practice in Salem NH.
Sunday: AM RACE: Peter Cahalane's full charter day duathlon race report. 2.5mile run/16mile bike/2.5mile run. I had a great race with the exception of going off course and loosing 6 minutes. 5th overall. Adjusted splits: 13:50 , 48:22, 13:52 I was very happy with my combined 5 mile trail run time of just under 28 minutes. My bike split was 3rd best of the day, 2nd fastest bike split went to the guy who won, and the best bike split went to an ex-pro cyclist.
This weeks beer:
- None, boo
Another solid week of training with no junk miles (9 of my 23 running miles this week averaged out to be better than 6:14 a mile). Decent bike work, some solid speed work on the track, and in the pool twice. I've been trying to get in the pool more now, but I'm still trying to keep my shoulder healthy which is proving difficult. This weekend was a sweat fest. Saturday it felt over 80 by 9am and sunday it was even hotter! Glad I get my stuff done early, I certainly dont envy those guys who do group workouts at 5pm.
Monday: AM RUN: 7 - 7.5 miles easy'ish @ Stonehill. Did a 6:10 on their track and bounced around on the trails near Stonehill. Tried to go easy in preparation for my T/R work commutes. PM SWIM: 800 yards, Drills and easy swimming @ The Vanderbilt Club .
Tuesday: AM BIKE: 120 mins total (104 mins to TextTron) for 35 miles to the office, avg HR 131. Legs started out sore and a bit tired, but felt great by Needham and flew through Newton. Last 5 miles of the ride the legs were great. PM BIKE: 110 mins for 30 mile commute home.
Wednesday: AM RUN: 5 moderate recovery run w/Erin. 4, mile, mile, 4. 1:37, 6:34, 6:25, 1:29. The legs felt like bricks on the warm up and first 400, but much better on the rest of the run. PM YOGA: 90mins Power yoga @ Open Doors Canton . Ate crap the whole class, just felt super tired and sweated my self to death in the back of the class.
Thursday: PM BIKE: ~ 90 minutes (28miles) after work. Rode easy on a beautiful route to Andover, then hammered 125 back to wilmington and 2 wildwood loops. Ended up close to 19.0mph. The legs felt great for most of the ride. Tired overall, need more sleep.
Friday: AM RUN: Moderate recovery run in light rain. 40 mins ~ 5 miles. 4, mile, mile. 1:36, 6:15 (156), 6:14 (158). Felt tired (<7 hrs sleep again) despite sleeping amazingly at my dads. PM SWIM: 1000 yards, Drills and swimming @ The Vanderbilt Club . 3 X 100 @ 1:30.
Saturday: AM RUN: ~ 6.5 miles total w/Erin and Kate. 400, then 3 X mile @ Stonehill. 5:52, 5:50, 5:40. I had planned on 4 X mile @ 5:50, but we got out late, it was crazy hot, and there was no shade on the track. So I cut it short and ran a little harder on the last one. Felt good overall, HR was a little high (most likely from the late night swim and the heat).
Sunday: AM BIKE: 90 mins w/D Honick @ Blue Hills. Mostly easy to moderate with a few hard efforts.
This weeks beer:
- A whole bunch on Saturday
- Bambino Ale
- Smitwicks
- Guiness
- Beer of the Gods
- Few others I can't remember
The weather is fine, and I'm rideing the bike to work! 30 miles each way adds up quick, and the legs really feel that city riding. Monday was a blast, and I got in some decent miles. Tuesday was off because of PT Monday night, but the commute home was 90 minutes because of traffic due to rain. Wednesday I decided to try the first ride to work of the year. I rode from Blue hills through Boston to Wilmington. The ride wasn't that great, but it sure beat sitting in rush hour. Wednesday night I was dead tired after the ride home so I skipped yoga. Thursday I rode to the office again, but went around Boston and it was a much nicer commuter (and far less dangerous). Friday morning was an easy recovery run, Friday afternoon was an easy pool swim @ Tufts. Saturday morning was another easy'ish run with the blood @ Weir Hill in NA. Saturday night was the Donoghue's Jack and Jill party. I stayed up way too late and got way too little sleep, but Sundays workout was still decent.
Monday: AM BRICK: 90 minutes. 60minutes on the bike @ 160watts = 20.8 mph. Avg HR 144. Easy 4 mile run after in NRT. PM BIKE: 16 miles round trip to Dorchester for Bob's cookout. About 80 mins. No yoga on Memorial Day :-(
Tuesday: 0
Wednesday: AM BIKE: 28 miles ~100 minutes to the office from Blue Hills. Shit ton of stop lights, but the legs flet amazing. PM BIKE: 26 miles ~96 minutes, struggled at the end in Milton, got home and was beat so I decided to skip power yoga.
Thursday: AM BIKE: about 30 miles in 103 minutes. The legs felt suprizingly strong, but I rode easy the whole way for fear of tanking on the way home. PM BIKE: 30 miles ~110 minutes ride home from work. I started out super easy so I wouldn't bonk around Belmont, felt good mid-ride, and pushed hard through Waltham and Newton.
Friday: AM RUN: ~ 6 miles easy recovery run around Norwood solo. The legs felt suprizinly good after riding back to back 50+ city miles. I'd like to thank Ryan Price and adidas for my new kicks. Today was the first run in them and they were amazing! PM SWIM: 800 yards easy. Drills & Easy swimming, chatted it up with Schoene at the pool.
Saturday: AM RUN: ~ 9 easy miles with Matt Cahalane @ Weir Hill.
Sunday: AM BRICK: ~ 600 yards, then 30 mins @ 160 watts = ~ 20.5 mph, then a 3 mile run.
This weeks beer:
- 6 or 7 Sam Summer Ales
Due to last weeks low volume (and general tiredness/lazyness) I decided to skip the Coast Gurad Duathlon and get in some good training this weekend. Monday's off day started off the week slowly, and by mid week I still hadn't done much because I planned on racing. Great weekend for trainign. Perfect weather and loads of free time, my only problem now is that my Mizuno trainers are totally shot. Running will be on hold a bit untill I get my hookup from adidas.
Monday: Felt really tired so I slept in, no AM workout. PM Yoga: 90 mins @ The Yoga Loft.
Tuesday: PM BIKE: 120 mins. 38 miles w/GSW + my dad. Felt strong the whole ride, put in a few big pulls. Averaged over 20.5mph for 2 hours. Solid effort.
Wednesday: AM RUN: 40 mins. 4,8,8,4 @ 5:40 pace, Westwood HS. Was planning on 4 x 8, but felt like crap when I woke up. PM SWIM: 1050 yards @ The Vanderbilt Club . PM LIFT: 30mins PT & Core. PM Yoga: 90mins Power yoga @ Open Doors Canton .
Thursday: AM RUN: 42 mins easy. Felt suprizingly great compared to yesterdays death march.
Friday: AM BIKE: 60 mins on the FujiPro. ILD's 4 sets.
Saturday: AM BIKE: 120 mins. Easy ride with D. Honick. Noon massage @ Whole Person Health.
Sunday: AM RUN: Easy 8 @ NRT/Stonehill. Legs felt wierd day after the massage. Didnt feel them at all for the first 30 mins. Felt great at the end of the run, but my Mizuno's are dead. PM BIKE: 70 mins super easy with Erin, Tom, and Katy O'Brien. Rode the cervelo down Mountain road (gravel road).
This weeks beer:
- Sam Adams Boston Lager
- Sam Summer Ale
- Harpoon Summer Ale
A lighter week of training, but got in a solid track workout on Wednesday and a hard race on Sunday (race report). Things seem to be heading in the right direction for later in the season. All I need to do now is increase my power output on the bike and drop my open 5k/10k times a bit and I"ll be one happy camper.
Monday: PM SWIM: 35 mins. Drills & easy swimming, then 3x100 @ Sunday's race pace. Hit 1:30 on all of them but was dead on the last one. No PM YOGA because I had to rush to CVS for on-site client support.
Tuesday: AM BIKE: 40 mins really easy @ Tufts on spin bike. Freekin cleat came unscrewed so it was a wash out.
Wednesday: AM RUN: 50 mins. 4, 3xMile,4. Erin jumped in and ran 400's with me while I did my mile intervals @ 5:45'ish. The legs felt fantastic and closed the workout with a 78.
Thursday: AM BIKE: 35 mins. Rode to work from Tufts. PM BIKE: 30 mins, rode to Tufts from the office. PM SWIM: 30mins. Drills & easy swimming. timed 150, 100, 50 @ Sunday race pace (45's). Kicked out by water cardio women. Didnt get to the pool till 6:30. Freekin traffic was insane on 95 south.
Friday: AM RUN: 40 mins easy with lots of strides.
Saturday: AM BIKE: 45 min spin on trainer, rained all morning. Few easy/moderate intervals. Worked @ N&D from 10 to 3.
Sunday: AM TRI: 47:11 @ Lions Spring Sprint. Unofficially: 4:00, 23:45, 17:55. Swim was a little slow but felt awsome. My form was spot on and I flet myslef finishing each stroke with a good push (which hasn't happen in a race before). I killed myself on the bike, and hung on for a decent run. Both transisitions went well, the weather was great, and I finished 1st overall. Read the full Lions Spring Sprint race report
This weeks beer:
- None
Last weeks 3 mile run total really crapped out the body this week. My form was horrible Monday and Wednesday, but was back to normal on Friday. Saturday and Sundays workouts went well and the weather co-operated all weekend which was unexpected. Legs were full of snap this weekend and if things hold up this week the Lions Spring Sprint should go well.
Monday: AM RUN: 30 mins easy @ SHS. Gaming really sucks out all your motivation, and puts you in bad shape when you get out the door. Form was terrible and my back was all sorts of messed up. PM Yoga: 90 mins @ The Yoga Loft.
Tuesday: AM BIKE: 60mins. Easy spin on the FujiPro. PM SWIM: 1100 yards @ Tufts. Drills & easy swimming. Timed 50's and one 100. 45, 45, 1:30. Felt good overall, but really tight in the upperback. PM Lift: 20mins. Cut short but got in some PT + core work.
Wednesday: AM RUN: 50mins. 4 moderate miles @ Tufts w/Schone. 6:38, 6:30, 6:29, 6:16. Felt like crap on the first two, form was terrible from lack of running last week. PM Yoga: 90mins Power yoga @ Open Doors Canton .
Thursday: AM LIFT: 40mins @ tufts PT & Core. AM BIKE: 11 miles to the office from Tufts about 35 mins in the rain. Legs were a little tired from yesterday, but felt good. PM BIKE: 11 miles to Tufts from the office. Under 35 mins, felt great. The legs were rockin through Woburn, hit 50kph twice on seperate 400watt efforts. PM SWIM: 700 yards. Drills&Easy swimming, got kicked out by the aqua arobics women. Timmed 100, 50, 50. 1:30,45,45. I was a bit tired from the afternoon bike ride and was sloppy through most of the drills, but the timed intervals were right on (form was great). PM: LIFT: 30 mins core and arms.
Friday: AM RUN: 55 mins. 4 moderate miles @ Tufts w/Schone. 6:35, 6:20, 6:22, 6:16. Felt effortless compared to my last run, even the last interval. Need to get some more sleep, especially TH nights when LOST is on at 10-11 (< 6.5 hours) .
Saturday: AM BRICK: 120mins. 20min wu, 3 X (2x4 @ 200watts then 1.5 mile run @ < 6:00 pace), 30 min cd. 9:22 (oops), 8:53, 8:42.
Sunday: AM BRICK: 60mins bike followed up with 6.5 miles with Matt Cahalane. The plan was a really easy brick, but the legs felt great and held 20+ for an hour without much trouble. 140BPM = 20.8mph @ only 160watts!
This weeks beer:
- Ommegang Ommegeddon
Ouch. If I had checked my logs I would have got my lazy ass out for a run on Friday and Sunday. I'm sure a 3 mile week isn't going to kill me, but it sure isn't going to win any road races. Got the Power Tap this week, and cant wait to see the raw data. Hopefully this will really help the bike split, and bring me another minute closer to the front by the end of this year. I'll post all my data as soon as I get the software setup.
Monday: AM SWIM: 900 yards @ Vanderbuilt. Drills & easy swimming. Body feels weak, but stroke is good. AM LIFT: 45 mins. Core and arms + reverse fly.
Tuesday: AM BIKE: 70 mins. Power hour spin. Just a few moderate intervals. Nothing major.
Wednesday: AM RUN: 29 mins super easy w/Erin. 6:28 on NHS track w/Erin. She ran way to hard. The legs felt great, but form was off b/c my last run was 5 days ago. PM Yoga: 90mins Power yoga @ Open Doors Canton .
Thursday: AM SWIM: 40 mins. Drills w/Schoene and easy swimming. AM LIFT: 20mins core and some easy legs. PM BIKE: 45 mins. First ride on the PowerTap. Just got on for a little bit after setting it up, but man is this thing sweet. Current/Avg/Max Watts, Speed, HR, Cadence.
Friday: AM PT: 7:30 am. Went to bed too late wtaching LOST, couldn't get up at 5:30 for a run.
Saturday: AM BIKE: ~ 40 miles with Dave Honick. Intervals on Wheaton TT loop w/PowerTap. 4 X 3.5 miles. Averaged just over 200 watts for each interval. Full dataSet when I get the software setup.
Sunday: 0. Crap day out. I should have gotten in a quick run but was tired from staying up all night with some TA.
This weeks beer:
- Westmalle Trappist Ale .
First week back on a "normal" training plan. In the pool once, lifted once, but missed yoga on monday and wednesday. It fells good to be back after PRK, but the legs were out of commision for most of the week because of last sundays efforts and the moderatly hard (because I wasn't recovered) track work on Wednesday. Next week will hopefully put me right back on track for the rest of the FIRM series, and my first tri which is comming up in a few weeks (ouch).
Monday: AM RUN: 49mins super easy. The legs were toast after Sunday's double. You could safely call these "junk" miles.
Tuesday: AM BIKE: 60 mins easy on the FujiPro. Legs were still exhausted, went super easy.
Wednesday: PM RUN: Track workout @ Xavarian. 4 X 8, 2 X 4. 2:40-2:44 pace, then 78's. Ouch. Way faster than anything I've done this year. The legs were still not fully recovered from Sunday and were very tight and a little sore.
Thursday: AM BIKE: 70 mins out on the E5. Mostly easy with some moderate hills. Rode to Wrentham and back.
Friday: AM RUN: 55 mins. Moderate miles on the WHS track. 6:18, 6:17, 6:18. HR was out of control. Planned on doing 4 miles on the track, but cut it short b/c I felt like crap. PM LIFT: 30 mins: PT stuff + core
Saturday: AM SWIM: 800 yards. First swim in 5+ weeks. Drills and really easy swimming. NEWMAC's @ Smith all day, then a little demo at View street.
Sunday: AM BRICK: 90 mins w/Brian Donoghue. Just over 20 miles on the bike, then a quick 15 min run + strides. Slept like crap and Danny D. woke my ass up when he came in all wastie at like 1am.
This weeks beer:
- Pirrat tripple
Easy week of training leading up to the first race of the season. The Wrentham Duathlon went much better than I had planned, and I was happy with my 4th place finishing. Full race report
Monday: AM RUN: 51 mins. Easy/moderate miles @ NHS: 6:30, 6:15, 6:06, 6:05. PM Yoga: 90 mins @ The Yoga Loft.
Tuesday: AM BIKE: 60 mins easy on the FujiPro
Wednesday: AM RUN: 4, 3 X mile, 4 @ estimated Wrentham run 1 pace (5:45's). 85, 5:45, 5:46, 5:44, 83.
Thursday: AM BIKE: 60 mins. 2 X 5 min intervals.
Friday: AM RUN: 40 mins easy and strides.
Saturday: AM BIKE: 15 miles total. Mostly easy then transition work.
Sunday: Wrentham Duathlon: 3miles, 11miles, 2miles. Unofficially 16:45, 29:50 (Bike + T1 &T2), 10:45 = 57:20. Good enough for 4th overall amongst some really strong guys. I was quite surprised at how the legs performed. Check out the full race report. After the race I hooked up with Dave Honick and did a 20 mile moderate ride at Blue Hills. Quite tired after that.
This weeks beer:
- None
What a hell of a week! The weather is starting to get beautiful and my eyes are finally feeling normal. This week was my first real training since the 26th. Man it feels good to be out and working hard. First bike workout went great, the legs felt really strong. Saturday and Sundays efforts were legendary for this early in the season, so things are looking good for the 2008 season.
Monday: AM BIKE: Power hour. 5 mins big gear intervals. PM Lift: PT + core
Tuesday: AM BIKE: Power hour. Big gear/fast spin.
Wednesday: AM RUN: 30 mins easy. First run in 2 weeks. Felt surprisingly good, Avg HR = 139.
Thursday: AM BIKE: 60 mins Power hour.
Friday: AM RUN: 55 mins. Tempo 3 miles on the track. 5:50, 5:53, 5:52
Saturday: AM BRICK: 200 mins. 38 miles on the bike, 3 mile run, 12 miles on the bike.
Sunday: AM BRICK: 150 mins. 37 mile ride, 3 mile run.
This weeks beer:
- Sam Adams Summer Lager
- Bud Light
- Smithwicks
- Old Speckled Hen
Long time since the last site update, but I can finally do computer work comfortably. Next week will be uploaded soon. I got my PRK contacts out on Tuesday morning, and oh man did it feel good. Can finally workout as long as I don’t get sweat in the eyes. Went super easy to moderate the whole week, but it felt great
Monday: 0. Still recovering
Tuesday: PM BIKE! 60 min easy spin
Wednesday: AM BIKE: 90 mins. 3 X 5 min intervals moderate.
Thursday: AM BIKE: 113 mins easy. NOON FIFT: 45 mins PT + Core
Friday: AM BIKE: 75 mins. PM BIKE: 60 mins.
Saturday: AM BIKE: 110 mins easy spin on the FujiPro.
Sunday: AM BIKE: 90 mins.
This weeks beer:
- None
By the time you read this I should be able to see. PRK Thursday morning (03/27) @ 8:30, then nothing for the rest of the week. After mondays slugfest in the gym I panicked and attempted to get in a weeks worth of training in 3 days (could have done it in 4). Lots of R&R in the next few days, during most of it I will be enjoying music from TranceTraffic and checking my email Pete@Cahalane-inc.com. I'll be off from work Friday, and working from home on Monday.
Monday: AM Lift: 35 mins. PT exercises and core. PM Lift: 60mins. Legs, arms, and core. Missed yoga because of DoItRi.gov onsite visit.
Tuesday: AM Run: 57 mins moderate ~8 miles. 5 @ NHS track: 6:33(),6:29(),6:30(),6:31(),6:25().
Wednesday: AM Run: 7 total with Adam Schoene, 400, then 5 X mile. 1:32(161),6:09(162),6:03(168),5:55(170),5:55(170),5:55(172) Last run for a while :-( PM Bike: 120mins spin on the Cervelo with 15mins on/off moderate.
Thursday: AM PRK. 0
Friday: 0
Saturday: 0
Sunday: 0
This weeks beer:
- None
Erin was on vacation with her sister most of this week so I commuted to work from my dads house in Salem NH. It made it really easy to put in some extra time on the bike ( his fixed gear). Bike fitness has been increasing nicely over the past few weeks and I cant wait to get my PowerTap. As soon as I get it I'll be posting the watts. My PRK date is also rapidly approaching so I'm done in the pool for a few weeks. This is both exciting and dissapointing as I can't wait to see without glasses/contacts, but my swim fitness/form is better than it has ever been. I was really looking forward to winning some early season sprint tri's, which still may be a possibility, but we'll have to see how quickly I recover from the procedure.
Monday: AM Swim: 1000 yards easy swim and drills. Sweet ass pool at the Reading YMCA. AM Lift: 30mins PT + core + 2 sets of legs @ Reading YMCA. Short on time because I didn't know Tufts was closed and had to rush over to Reading to sign up for a 1 week trial pass. PM Bike: 70mins easy on the FujiPro.
Tuesday: AM Run: 58mins. Moderate distance run on all pavement. Averaged 6:35 - 6:45 pace on what was originally planed to be a 6 or 7 miler. Ended up doing just over 8. Noon Yoga: 60mins mixed flow @ The Yoga Loft. First mixed flow class ever, lite workout no heat but good stretching. PM Bike: 70min spin on the FujiPro. I felt great after the noon time yoga class so I couldn't help but jump on the bike for an easy spin.
Wednesday: AM Bike: 70mins easy spin on the FujiPro. The legs were a little sore from yesterdays efforts.
Thursday: AM Bike: 70mins easy/moderate spin on the FujiPro with moderate intervals. AM Lift: 35mins PT exercises and a little core work.
Friday: AM Run: 59 minutes. Distance run but with the middle 5 on the SHS track. Mile 2,4, and 5 the wind was relentless. 6:35(160), 6:33(164), 6:35(161), 6:34(162), 6:35(165). The legs felt suprizingly good after an up week on the bike.
Saturday: AM Bike: 130mins total. 45 mins warmup, then 22 outside with my dad. It was 10 degrees colder out than both of us thought, but it was a great ride, and the first outdoor ride ot 08'.
Sunday:AM Run: 69mins of hills @ Weir Hill. Felt great, except my left shoulder which I must have slept on.
This weeks beer:
- Smuttynose Wheat Wine Ale
Some decent run and bike work this week, but last Sundays Sirota visit limited my swimming.
Overall the weather has been improving and I'm getting out on trails and some dirt roads more often. Sneaking in the 4 mile pm run with Erin was fun, but not all that smart.
I probably shouldn't have upped my mileage 50% in one week, but the low volume and soft trails this weekend may have saved me. Next week I'll play it safe in the mid 20's.
Monday:AM Lift: 75mins. PT exercise and full body lift. No swimming b/c of David Sirota on Sunday. PM Yoga: 90 mins @ The Yoga Loft. PM Bike: 45 mins easy spinning. I just had to sneak it in, that fixed gear is so sweat.
Tuesday:AM Bike: 70mins, easy to moderate with a few ILD's. PM Run: Easy 4 mile loop in Norwood with Erin.
Wednesday:AM Run: 8.5 at Tufts. Adam Schoene hopped in for 4 of the 5 miles on the track. 6:39 (165), 6:32 (166), 6:31 (167), 6:31 (168), 6:11 (170) 30-40 seconds recovery. PM Yoga: 90mins Power yoga @ Open Doors Canton .
Thursday:AM Swim: 900 yards @ Tufts. Easy swimming and drills. AM Lift: 40mins. PT exercise and legs/core. PM Bike: 45 mins easy spin.
Friday: AM Run: 8 miles easy/moderate.
Saturday:AM Bike: 130mins. Easy/Moderate spin with a few intervals and ILD's
Sunday: AM Run: 74mins. 2 big Stonehill loops. 28:50(158), 29:55(159). Went out a little bit fast on the first one, cruised in the second one. Felt great to run on a soft surface.
This weeks beer:
- Samuel Adams Winter Lager
Amongst the modifications to the site I somehow managed to delete the entry for this week. Re-posted quickly without comments.
Monday:AM Run: 42mins. 6 miles. PM Yoga: 90 mins @ The Yoga Loft.
Tuesday:AM Bike: 50mins on the Fuji Pro.
Wednesday:AM Swim: 1000yards. AM Lift:35mins legs and core. No PM Yoga, party at Jillians.
Thursday:AM Run: 58 mins. 6:17, 6:15 in the middle on NHS track. PM PT @ with Michael Silva at Foundation Performance>
Friday: AM Swim: 1000yards easy w/Drills. AM Lift: PT exercises and legs.
Saturday: AM Run: 8 miles. Salem HS track fitness test. 4,mile,mile,mile 45 second recovery. 1:28(163), 5:50 (174), 5:40(178), 5:39(177).
Sunday: AM Bike: 80mins. ILD's and easy spinning. Noon: PT w/ David Sirota
This weeks beer:
- St Peter's Old Style Porter
I went a bit conservative on this weeks training due to the fact that I was quite sick for most of the week. With the exception to the Macaroni Grill incident from last year (Jim if you go back watch out for that chicken parm plate), it had to have been the most sick I've been in a few years. Normal training (6am's) should resume mid-next week.
Monday:AM Bike: 60mins. Easy spin on my dad's Fuji Pro. Headache, runny nose, and a bad sore throat. Not fun, but manageable on the bike. The legs felt fine.
Tuesday:PM Bike: 60mins. Easy spin on the Cervelo. It felt fine during the ride, but once I got off things got worse. The legs were fine, but my cold got much worse today. I took the day off from work because I felt like shit. Didn't sleep much last night, and felt like total crap all day. Sore throat is a little better but sinus pressure is way up and my headache is pounding.
Wednesday:0. Even a double dosage of NightQuil couldn't get me to sleep more than 4 hours last night. I felt like death when I woke up so I stayed home from work again today. During the day my throat got a bit better, but all my other symptoms got worse. Pounding headache and killer sinus pressure.
Thursday:0. I had to deliver a server today to a client in RI, and I'll be surprised if they're not all sick over the weekend. I was able to sleep a bit last night which was great, and I felt a bit better today overall.
Friday:0. Went into work still feeling quite bad, but alot better than TU/WE. I wanted to sneak in a little PM workout but had to stay at the office late to finish up some work, then I went straight to BU to watch the women’s DMR at All-New England’s. Tufts won it in the last 100, pulling away from Providence. It turned out to be a great race. Wheaton also put in a good effort and went sub 12:00. Way to go Lyons!
Saturday:AM Run: 42 mins. First day back from the cold. Ran easy with Erin in the snow/sleet with 5" of snow on the ground. Beautiful run, but I coughed up a trio of green things mid run. Not very pleasant.
Sunday:AM Easy brick. 35 min bike/32 min run. The bike was effortless and the legs felt fresh from a few days off. Ran with Chris Scotti around Norwood. Legs still felt great on the run, but my chest is still congested and I was hacking a bit.
PM Yoga: 120 mins. Partner workshop with Mora. She kicked my ass for 2 hours......wished my partner wasn't a yoga instructor.
This weeks beer:
None
Dispite one of the craziest weeks at work I still managed to get in a few decent workouts. Early season bike focus has just started, so I'll be on the bike a bit more from now on.
Monday:AM Swim @ Tufts 900 yards, drills and easy swim. AM Lift (core & legs).
Tuesday:AM Run 7.5 miles. Ran to the fells and did a out and back loop, finished with a 6:23 on the track.
Wednesday: AM Swim @ Tufts 900 yards. Moderate paced 100's, followed by lifting (core and legs). PM Bike @ dads 60 minutes on the single speed. ILD and easy spinning
Thursday: AM Bike 60 mins on the single speed. Easy spinning. PM Run easy/moderate paced 3 miler (mile 2 was a 6:30). Wanted to do 4-6 but didnt have the time.
Friday: AM Swim @ Tufts. 1100 yards (drills and easy 100's) followed by lifting (core and legs).
Saturday: Pats Peak all day w/Erin. No cardio, but lots of fun and a lite leg workout
Sunday:Late AM Run, 42 mins easy on dirt roads in Hillsborough
This weeks beer:
- Serafijn Christmas Angel (Festive Belgian Ale)
- Pere Noel
- Schneider Aventinus
I started assistant coaching back at the alma mater last week. The coaches are great, the kids are full of energy, and the program is doing well. The only downside is that its going to be cutting into my training in the next few weeks as I up my volumes. I'd love to be able to work something out and coach through the spring and still get in lots of training. Speaking of training........
Monday:AM Spin @ Tufts 45mins. Wanted to do an hour, but got stuck in lots of traffic. AM Lift just legs. Too rushed to get a great workout in, but I did 3 light sets of everything.
Tuesday:PM Brick 30mins on the bike then a moderate paced 3.5 mile run. Felt great doing 9:55 for 1.5 miles (6:35 pace) at 155bpm.
Wednesday:AM Swim 800yards, drills and easy swim. AM lift full body 3 sets + extra PT exercises
Thursday:AM Run 45 mins @ Medford. Sucked hard. Roads were complete ice. Track was covered in 1/2" of ice, barely got in 5.5 miles
Friday:AM Swim 900yards Drills and easy swim. AM Lift legs.
Saturday:AM Bike 60 mins. ILD's and short moderate intervals. The legs felt good but really tight
Sunday:AM Power yoga. 60mins @ Vanderbuilt club. Easiest power yoga class I've ever taken. AM Run Norwood track 6.5 miles. 4,mile,mile,mile,8,4. Little to no rest (< 20 seconds) intervals @ percieved sub LT effort. 1:35, 6:17, 6:15, 6:04 2:53, 1:20. Felt great! last mile felt almost identical to the first 2.
This weeks beer:
- None
Days off! I felt a little lazy and worthless this week, but haven't have a day or two off in a while. Moving to Somerville Next weekend!
Monday: AM RUN: 6 mile easy run @ NRT. Felt great. Worst nights sleep in a while, didn't get 7 hours. PM Yoga: 90 mins of mixed flow @ The Yoga Loft.
Tuesday: AM BIKE: Easy ride on the fixie.
Wednesday: Unscheduled off day. Didn't sleep in, but it felt great to rest for a day.
Thursday: AM RUN: Easy run and strides @ Field of Dreams in Salem NH. PM PT w/David Sirota.
Friday: PT OFF day. First day of pre-season for Wheaton XC, go Lyons!
Saturday:AM BIKE: 20 moderate miles to Wheaton, 20 moderate miles back to Norwood
Sunday: AM BRICK: Easy 50 minutes on the fixed gear, then an easy 30 minute run. First brick in 2 or 3 months, felt good should be doing more bricks.
This weeks beer:
- Celebrator
Week of 2008.08.11.......Swim:2500yds Bike:xx mins Run:19 miles Lift: 0 mins Yoga: 90 mins
A win @ Sharon capped off another easy week of training. Rest day next week :-)
Complete Sharon Race Report
Monday: AM RUN: Relaxed easy run @ Salem. 4.5 miles. Went easy in an attempt to get the legs ready for Sharon. PM Yoga: 90 mins of mixed flow @ The Yoga Loft.
Tuesday: AM BIKE: Easy Wind tunnel loop in 65mins. Avg HR of 122! Body should be rested and ready to go, just need to make sure the right hammy is ok. PM SWIM: 900yards @ The Vanderbilt Club. Back, shoulders, and arms dead from Witch City swim.
Wednesday: AM RUN: 4,8,8,4 easy @ WHS. 1:30, 2:55, 2:56, 1:25. Avg HR: 130. Got the worst 6.5 hours of sleep last night, dead tired.
Thursday: AM BIKE: Moderate wind tunnel loop: 64mins. PM SWIM: Easy 800 yards of drills and easy swimming. Back to back nights of less than 7 hours of crap sleep, not good leading up to a race weekend.
Friday: AM RUN: Easy run + strides, 5 miles. lots of strides. Legs feel good, but Right hammy still doesn't feel 100%
Saturday: AM BIKE: Sharon bike course preview and transition practice. Powertap battery died, so I had no data for the ride. Just went easy. 2 full transition practices, bike legs felt good, running legs felt amazing. Got an amazing 9 hours of sleep last night, oh man did that feel good.
Sunday: Sharon Tri: 1:10:10 was good enough for the overall win. A terrible 12:57 swim (57th best) put me down 1:50 to Tod Dillon (2nd overall) and 2:26 to Matt Pikress (3rd overall). I hammered the bike and managed a 31:40 (5th best), which got me 11 seconds closer to Tod, but lost me 45 seconds to Matt. Thankfully I brought my running legs with me, and unleashed a 23:55 run split for the 4.4 mile mile course (sub 5:30 average, and best run split by 1:48). That made up all the remainng time, and just enough for the win. That's officially the last race that I have a crap swim folks. From now till next May its a serious revamping of my swim training.
This weeks beer:
- Double Bag
Week of 2008.08.04.......Swim:1800 yds Bike:180 mins Run:17 miles Lift:0 mins Yoga: 90 mins
Another easy week leading up to the Witch City Triathlon. My stroke is much improved, but my speed and endurance is nowhere near what it needs to be for me to win race against really good competition. Hopefully this winter I'll be able to get it under control and swim faster through the help of Total Imersion. As soon as the race went off I realized that as good as my stroke is in the pool it did little to prepare me for an open water slugfest. Long story short I lost just over 3 minutes on the best swimmers, made up a minute on the bike (except for that freak Dean), and another minute on the run. My tragic swim still won my age group, but put me all the way back in 6th overall.
2008.08.04 Training Spreadsheet
This weeks beer:
- None
Week of 2008.07.28.......Swim: 800 yds Bike: 250 mins Run: ~12 miles Lift: 0 mins Yoga: 90 mins.
A much needed easy week. The legs were toast after a moderate to hard Fri/Sat/Sun. Took a day or two for the body to recover.
2008.07.28 Training Spreadsheet
This weeks beer:
- None
Week of 2008.07.22.......Swim: 2400 yds Bike: 490 mins Run: 19 miles Lift: 45 mins Yoga: 90 mins
20008.07.22 Training Spreadsheet
This weeks beer:
- None
Week of 2008.07.14.......Swim: 2700 yds Bike: 270 mins Run: 24 miles Lift: 45 mins Yoga: 90 mins
For my training log I'm going to try a new format. This is the raw google document that I've record my workouts in. It's not as nice to look at but its a heck of a lot quicker. The format may change again, but I'll be posting like this untill I figure something else out.
I had a great bike PR on Saturday. Did 20 miles @ 196 watts, which is up over 5% from my previous best. Then I did a quick brick covering my 1.5 mile loop in 9:10.
20008.07.14 Training Spreadsheet
This weeks beer:
- 4 Sam Adams Summer Ales
- 1 Log Cabin Ale
| Week of 2008.07.07.......Swim: 2100 yds Bike: 290 mins Run: 21.5 miles Lift: xxx mins Yoga: 90 mins |
Monday: AM RUN: 3.5 easy w/Erin, then an easy 2X8 @ NHS (3:01, 3:00). 7 Total. PM Yoga: 90 mins of mixed flow @ The Yoga Loft.
Tuesday: AM BIKE: 10 miles easy on the FujiPro. A very fun ride, but not the best training. PM SWIM: 200 to 300 yards at Blue Hills after apartment hunting w/Bob. Nasty pond, had planned to do 1000 @ Vanderbilt, but it was aqua aerobic night.
Wednesday: AM RUN: 7.5 total, 4, 4X1200 @ Wilmintgon 1:29(152), 4:20(165), 4:18(168), 4:17(168), 4:18(169). HOT! HOT! HOT! Must have been 85 and 90%+ humidity. Sweating like a pig. PM SWIM: 1050 @ The Vanderbilt Club. Drills, easy swimming, and 3 X 100 @ 3:00 pace. PM LIFT: 45 mins @ The Vanderbilt Club, mostly PT and some core.
Thursday: AM BIKE: 60 minutes tempo on the E5. PM SWIM: 800 yards @ The Vanderbilt Club.
Friday: AM BIKE: 45 minutes easy on the E5. Prep for the crit tomorrow.
Saturday: AM CRIT: Attleborough 20k (Race report to follow). Race POWERDATA averages: 252 watts @ 24.0 mph. Then 35 miles w/D Honick.
Sunday: AM RUN: 7 miles in 48 minutes. Ran a comfortable sub 7 pace in the heat after a big bike day. I was very happy with the pace for the little effort I was putting in. Legs felt great (left knee was tight).
This weeks beer:
- Trader Joe's Wheat Ale
| Week of 2008.06.30.......Swim: 2200 yds Bike: 670 mins Run: 15 miles Lift: xxx mins Yoga: xxx mins |
Monday: AM RUN: 35 mintues easy recovery run around Salem. 5:57 @ SHS in flats. PM BDay: Dinner from TGI Fridays, then Dont Mess with the Zohan.
Tuesday: AM BIKE: 135 minutes to Silver Lake then to the office. Almost got hit by a putz who crossed the road into me, we had words. PM BIKE: 115 minutes ride home, uneventful but really hot. Felt so much easier than last year. I'll post the Powertap data next time I bike in.
Wednesday: AM RUN: 6 miles easy around NA and part of Weir hill. PM SWIM: ~ 650 yards open water @ Gould Pond. Felt great to get in an open water swim, but I need to put in more yards before my next race.
Thursday: AM SWIM: ~ 650 yards @ Gould Pond. Straight swimming no drills, no intervals. PM HIKE: Mt. Musilake (4802ft) in about 4.5 hours. PM CAMPING: Overnight w/Kate and Erin. First time I've had smores in years.
Friday: PM RUN: 4 miles easy around Gould Pond. The legs were destroyed from yesterday's hike, but were able to shuffle around for a bit. I definatly strained my right quad and it felt like it was going to explode every time I went up/down stairs. PM SWIM: 300 yards Easy stroke work @ Gould Pond.
Saturday: AM BIKE: Reverse Mt. Sunapee loop in about 210 minutes. 61 miles of hills and a few mountains. Powertap averages: 140bpm, 151watts. PM SWIM: 300 yards Easy stroke work @ Gould Pond.
Sunday: AM BIKE: Mt. Sunapee loop in just under 210 minutes. PM SWIM: 300 yards Easy stroke work @ Gould Pond.
This weeks beer:
- Wachusett Green Monsta Ale
-
| Week of 2008.06.23.......Swim: 2000 yds Bike: 225 mins Run: 23 miles Lift: 0 mins Yoga: 0 mins |
Monday: AM RUN: 6.5 total. Easy to moderate @ Norwood High School. 4,3Xmile,4. 1:34(139),6:22(155),6:22(156),6:22(156),1:31(152). Cool, but super humid. PM SWIM: PM SWIM: 900 yards, Drills and easy swimming @ The Vanderbilt Club. Timed 200 in 3:06.
Tuesday: AM BIKE: 35 Total. The first 30 were an easy down and (moderate) back on 138. 145watts = 139bpm & 19.5mph
Wednesday: AM RUN: 6.5 total. Easy to moderate @ Salem High School 4, 3Xmile in heavy trainers. 1:33(148),6:22(154),6:15(157),6:16(159). PM SWIM: 1100 yards, Drills, easy swimming, then a form based ladder (50,100,150,100,50) @ Tufts. Ladder was all paced around 1:33-1:35 per 100.
Thursday: AM BIKE: A rushed 50 minutes before heading to work. Down to Topsfield and back easy. 145 watts = 130bpm, 20.5mph. Flattest, fastest course around (1 intersection).
Friday: AM RUN: 45 minutes with the gifted Erin O'Brien @ Norwood HS. 4, 1200, 4 @ 6 minute pace.
Saturday: PM RACE: Summerfest 2008. 5:20'ish pace. 4th overall. 15 seconds from the win, should have won. Full race report eventually, check back later. Stayed up all night gaming @ LAN Party HQ
Sunday: AM BIKE: 45 mins easy on the FujiPro. PM BIKE: 30 mins with the fam & the entire O'Brien clan around North Andover.
This weeks beer:
- Smuttynose Brown Dog Ale
- Coors Light blue crap mountains
| Week of 2008.06.16.......Swim: 1800 yds Bike: 290 mins Run: 19 miles Lift: 20 mins Yoga: 150 mins |
Monday: AM RUN: Easy 5 mile recovery run around Salem solo. Legs felt great after yesterdays race, 6:50's around Salem were effortless. PM Yoga: 90 mins @ The Yoga Loft. Great class, lots of good stretching. PM PT @ Sirota
Tuesday: PM YOGA: 60 minute beginner class at The Vanderbilt Club.
Wednesday: AM BRICK: 65 minutes. 40 minute tempo ride followed by a quick 3 mile run, then jumped in Silver Lake. Nice swimming hole close to the office. PM SWIM: 800 yards, Drills and easy swimming @ The Vanderbilt Club. Did an easy 200 yard interval and it was a 3:05!! Hot damn. Dark socket rockets are Hella good. PM LIFT: 20 minutes easy PT and some core. Left shoulder was really tight before heading to bed.
Thursday: AM BIKE: 70 minutes total. 15 mile tempo on 106. PowerTap data averages: Power 174watts, HR 144bpm, Speed 21.4mph. Felt easy to moderate for most of the ride, hammered one small section on the way back. Small leg imbalance was noticeable, need to focus on using the left leg more. PM MASSAGE: 60 minutes @ The Platinum Door. Man did that feel good. I really need to get massages more often!
Friday: AM RUN: 5.5 miles solo up in Salem easy. Had planned on running moderately, but the body was all sorts of messed up from the massage. Fastest mile was an effortless (but not so quick) 6:45 (148) on the track. PM SWIM: 1000 yards, Drills and easy swimming @ The Vanderbilt Club.
Saturday: AM RUN: 6.25 total. 4, 3xmile. 1:34(143),6:12(156),6:02(157),5:58(159). Felt like junk. AM GOLF: 18 holes with the Donoghues & Co to kick off Brians bachlor party.
Sunday: PM BIKE: 37 mile hangover ride, easy-moderate. Averages: 145watts, 130bpm, 19.4mph. Somehow the body was able to ride decently after getting 5 hours of sleep, fighting off a hangover, and working in a dehydrated stae in the sweltering heat. Legs flet great.
This weeks beer:
-A few Yuenglings
-Sam Winter Lager
-A crap ton of Coors light
| Week of 2008.06.09.......Swim: 1100 yds Bike: 225 mins Run: 24 miles Lift: 40 mins Yoga: 180 mins |
Monday: AM RUN: 6 miles, moderate recovery run. mile, 2 mile, mile, mile. 6:50, 13:13 (6:40,6:37), 6:08,6:13. I had planned on an easy warm up mile followed by a bunch of 6:30's. I'm not sure what happened after the 2 mile, went a bit fast for the last 2 intervals. Super hot and sweaty, but I felt great. PM Yoga: 90 mins @ The Yoga Loft.
Tuesday: AM BIKE: 60 mins on the FujiPro. Easy spinning and ILD's. L knee was a little tight, but otherwise the legs felt great. PM SWIM: 1100 yards @ The Vanderbilt Club. Drills, easy swimming & 200 yard Time Trial in 3:02. Felt great, but the left shoulder was sore after dinner. PM LIFT: 40 mins super easy with Erin @ The Vanderbilt Club. Mostly core and PT stuff.
Wednesday: AM RUN: 4, 3 X mile moderate in flats. I had planned on 6:10's but the legs had something else in mind. 1:26, 5:56(162),5:57(164),6:03(162). I seriously tried really hard on the second one to run a 6:10. Every time I felt like I slowed down I ran a 90 second quarter. I knew I'd pay the price at power yoga for the faster than pace intervals. PM YOGA: 90mins Power yoga @ Open Doors Canton . Absolutely died. Just sweated like balls for 90 minutes and died. Will never run sub 6 minute repeats before power yoga again.
Thursday: AM BIKE: ~ 75 mins total. 12 mile tempo ride, out and back on 125. 185-190 watt average (22+) felt great, wasn’t struggling at all.
Friday: AM RUN: 6.25 in Wilmington around Silver Lake. Beautiful morning, nice and cool.
Saturday: AM BIKE: Easy tempo ride followed by transition practice in Salem NH.
Sunday: AM RACE: Peter Cahalane's full charter day duathlon race report. 2.5mile run/16mile bike/2.5mile run. I had a great race with the exception of going off course and loosing 6 minutes. 5th overall. Adjusted splits: 13:50 , 48:22, 13:52 I was very happy with my combined 5 mile trail run time of just under 28 minutes. My bike split was 3rd best of the day, 2nd fastest bike split went to the guy who won, and the best bike split went to an ex-pro cyclist.
This weeks beer:
- None, boo
| Week of 2008.06.02.......Swim: 1800 yds Bike: 410 mins Run: 23 miles Lift: xxx mins Yoga: 90 mins |
Monday: AM RUN: 7 - 7.5 miles easy'ish @ Stonehill. Did a 6:10 on their track and bounced around on the trails near Stonehill. Tried to go easy in preparation for my T/R work commutes. PM SWIM: 800 yards, Drills and easy swimming @ The Vanderbilt Club .
Tuesday: AM BIKE: 120 mins total (104 mins to TextTron) for 35 miles to the office, avg HR 131. Legs started out sore and a bit tired, but felt great by Needham and flew through Newton. Last 5 miles of the ride the legs were great. PM BIKE: 110 mins for 30 mile commute home.
Wednesday: AM RUN: 5 moderate recovery run w/Erin. 4, mile, mile, 4. 1:37, 6:34, 6:25, 1:29. The legs felt like bricks on the warm up and first 400, but much better on the rest of the run. PM YOGA: 90mins Power yoga @ Open Doors Canton . Ate crap the whole class, just felt super tired and sweated my self to death in the back of the class.
Thursday: PM BIKE: ~ 90 minutes (28miles) after work. Rode easy on a beautiful route to Andover, then hammered 125 back to wilmington and 2 wildwood loops. Ended up close to 19.0mph. The legs felt great for most of the ride. Tired overall, need more sleep.
Friday: AM RUN: Moderate recovery run in light rain. 40 mins ~ 5 miles. 4, mile, mile. 1:36, 6:15 (156), 6:14 (158). Felt tired (<7 hrs sleep again) despite sleeping amazingly at my dads. PM SWIM: 1000 yards, Drills and swimming @ The Vanderbilt Club . 3 X 100 @ 1:30.
Saturday: AM RUN: ~ 6.5 miles total w/Erin and Kate. 400, then 3 X mile @ Stonehill. 5:52, 5:50, 5:40. I had planned on 4 X mile @ 5:50, but we got out late, it was crazy hot, and there was no shade on the track. So I cut it short and ran a little harder on the last one. Felt good overall, HR was a little high (most likely from the late night swim and the heat).
Sunday: AM BIKE: 90 mins w/D Honick @ Blue Hills. Mostly easy to moderate with a few hard efforts.
This weeks beer:
- A whole bunch on Saturday
- Bambino Ale
- Smitwicks
- Guiness
- Beer of the Gods
- Few others I can't remember
| Week of 2008.05.26.......Swim: 1400 yds Bike: 579 mins Run: 18 miles Lift: 0 mins Yoga: 0 mins |
Monday: AM BRICK: 90 minutes. 60minutes on the bike @ 160watts = 20.8 mph. Avg HR 144. Easy 4 mile run after in NRT. PM BIKE: 16 miles round trip to Dorchester for Bob's cookout. About 80 mins. No yoga on Memorial Day :-(
Tuesday: 0
Wednesday: AM BIKE: 28 miles ~100 minutes to the office from Blue Hills. Shit ton of stop lights, but the legs flet amazing. PM BIKE: 26 miles ~96 minutes, struggled at the end in Milton, got home and was beat so I decided to skip power yoga.
Thursday: AM BIKE: about 30 miles in 103 minutes. The legs felt suprizingly strong, but I rode easy the whole way for fear of tanking on the way home. PM BIKE: 30 miles ~110 minutes ride home from work. I started out super easy so I wouldn't bonk around Belmont, felt good mid-ride, and pushed hard through Waltham and Newton.
Friday: AM RUN: ~ 6 miles easy recovery run around Norwood solo. The legs felt suprizinly good after riding back to back 50+ city miles. I'd like to thank Ryan Price and adidas for my new kicks. Today was the first run in them and they were amazing! PM SWIM: 800 yards easy. Drills & Easy swimming, chatted it up with Schoene at the pool.
Saturday: AM RUN: ~ 9 easy miles with Matt Cahalane @ Weir Hill.
Sunday: AM BRICK: ~ 600 yards, then 30 mins @ 160 watts = ~ 20.5 mph, then a 3 mile run.
This weeks beer:
- 6 or 7 Sam Summer Ales
| Week of 2008.05.19.......Swim: 1050 yds Bike: 370 mins Run: 19 miles Lift: 30 mins Yoga: 180 mins |
Monday: Felt really tired so I slept in, no AM workout. PM Yoga: 90 mins @ The Yoga Loft.
Tuesday: PM BIKE: 120 mins. 38 miles w/GSW + my dad. Felt strong the whole ride, put in a few big pulls. Averaged over 20.5mph for 2 hours. Solid effort.
Wednesday: AM RUN: 40 mins. 4,8,8,4 @ 5:40 pace, Westwood HS. Was planning on 4 x 8, but felt like crap when I woke up. PM SWIM: 1050 yards @ The Vanderbilt Club . PM LIFT: 30mins PT & Core. PM Yoga: 90mins Power yoga @ Open Doors Canton .
Thursday: AM RUN: 42 mins easy. Felt suprizingly great compared to yesterdays death march.
Friday: AM BIKE: 60 mins on the FujiPro. ILD's 4 sets.
Saturday: AM BIKE: 120 mins. Easy ride with D. Honick. Noon massage @ Whole Person Health.
Sunday: AM RUN: Easy 8 @ NRT/Stonehill. Legs felt wierd day after the massage. Didnt feel them at all for the first 30 mins. Felt great at the end of the run, but my Mizuno's are dead. PM BIKE: 70 mins super easy with Erin, Tom, and Katy O'Brien. Rode the cervelo down Mountain road (gravel road).
This weeks beer:
- Sam Adams Boston Lager
- Sam Summer Ale
- Harpoon Summer Ale
| Week of 2008.05.12.......Swim: 2300 yds Bike: 200 mins Run: ~17 miles Lift: 0 mins Yoga: 0 mins |
Monday: PM SWIM: 35 mins. Drills & easy swimming, then 3x100 @ Sunday's race pace. Hit 1:30 on all of them but was dead on the last one. No PM YOGA because I had to rush to CVS for on-site client support.
Tuesday: AM BIKE: 40 mins really easy @ Tufts on spin bike. Freekin cleat came unscrewed so it was a wash out.
Wednesday: AM RUN: 50 mins. 4, 3xMile,4. Erin jumped in and ran 400's with me while I did my mile intervals @ 5:45'ish. The legs felt fantastic and closed the workout with a 78.
Thursday: AM BIKE: 35 mins. Rode to work from Tufts. PM BIKE: 30 mins, rode to Tufts from the office. PM SWIM: 30mins. Drills & easy swimming. timed 150, 100, 50 @ Sunday race pace (45's). Kicked out by water cardio women. Didnt get to the pool till 6:30. Freekin traffic was insane on 95 south.
Friday: AM RUN: 40 mins easy with lots of strides.
Saturday: AM BIKE: 45 min spin on trainer, rained all morning. Few easy/moderate intervals. Worked @ N&D from 10 to 3.
Sunday: AM TRI: 47:11 @ Lions Spring Sprint. Unofficially: 4:00, 23:45, 17:55. Swim was a little slow but felt awsome. My form was spot on and I flet myslef finishing each stroke with a good push (which hasn't happen in a race before). I killed myself on the bike, and hung on for a decent run. Both transisitions went well, the weather was great, and I finished 1st overall. Read the full Lions Spring Sprint race report
This weeks beer:
- None
| Week of 2008.05.05.......Swim: 1800 yds Bike: 250 mins Run: 28 miles Lift: 90 mins Yoga: 180 mins |
Monday: AM RUN: 30 mins easy @ SHS. Gaming really sucks out all your motivation, and puts you in bad shape when you get out the door. Form was terrible and my back was all sorts of messed up. PM Yoga: 90 mins @ The Yoga Loft.
Tuesday: AM BIKE: 60mins. Easy spin on the FujiPro. PM SWIM: 1100 yards @ Tufts. Drills & easy swimming. Timed 50's and one 100. 45, 45, 1:30. Felt good overall, but really tight in the upperback. PM Lift: 20mins. Cut short but got in some PT + core work.
Wednesday: AM RUN: 50mins. 4 moderate miles @ Tufts w/Schone. 6:38, 6:30, 6:29, 6:16. Felt like crap on the first two, form was terrible from lack of running last week. PM Yoga: 90mins Power yoga @ Open Doors Canton .
Thursday: AM LIFT: 40mins @ tufts PT & Core. AM BIKE: 11 miles to the office from Tufts about 35 mins in the rain. Legs were a little tired from yesterday, but felt good. PM BIKE: 11 miles to Tufts from the office. Under 35 mins, felt great. The legs were rockin through Woburn, hit 50kph twice on seperate 400watt efforts. PM SWIM: 700 yards. Drills&Easy swimming, got kicked out by the aqua arobics women. Timmed 100, 50, 50. 1:30,45,45. I was a bit tired from the afternoon bike ride and was sloppy through most of the drills, but the timed intervals were right on (form was great). PM: LIFT: 30 mins core and arms.
Friday: AM RUN: 55 mins. 4 moderate miles @ Tufts w/Schone. 6:35, 6:20, 6:22, 6:16. Felt effortless compared to my last run, even the last interval. Need to get some more sleep, especially TH nights when LOST is on at 10-11 (< 6.5 hours) .
Saturday: AM BRICK: 120mins. 20min wu, 3 X (2x4 @ 200watts then 1.5 mile run @ < 6:00 pace), 30 min cd. 9:22 (oops), 8:53, 8:42.
Sunday: AM BRICK: 60mins bike followed up with 6.5 miles with Matt Cahalane. The plan was a really easy brick, but the legs felt great and held 20+ for an hour without much trouble. 140BPM = 20.8mph @ only 160watts!
This weeks beer:
- Ommegang Ommegeddon
| Week of 2008.04.28.......Swim: 1800 yds Bike: 240 mins Run: 3 miles Lift: 65 mins Yoga: 75 mins |
Monday: AM SWIM: 900 yards @ Vanderbuilt. Drills & easy swimming. Body feels weak, but stroke is good. AM LIFT: 45 mins. Core and arms + reverse fly.
Tuesday: AM BIKE: 70 mins. Power hour spin. Just a few moderate intervals. Nothing major.
Wednesday: AM RUN: 29 mins super easy w/Erin. 6:28 on NHS track w/Erin. She ran way to hard. The legs felt great, but form was off b/c my last run was 5 days ago. PM Yoga: 90mins Power yoga @ Open Doors Canton .
Thursday: AM SWIM: 40 mins. Drills w/Schoene and easy swimming. AM LIFT: 20mins core and some easy legs. PM BIKE: 45 mins. First ride on the PowerTap. Just got on for a little bit after setting it up, but man is this thing sweet. Current/Avg/Max Watts, Speed, HR, Cadence.
Friday: AM PT: 7:30 am. Went to bed too late wtaching LOST, couldn't get up at 5:30 for a run.
Saturday: AM BIKE: ~ 40 miles with Dave Honick. Intervals on Wheaton TT loop w/PowerTap. 4 X 3.5 miles. Averaged just over 200 watts for each interval. Full dataSet when I get the software setup.
Sunday: 0. Crap day out. I should have gotten in a quick run but was tired from staying up all night with some TA.
This weeks beer:
- Westmalle Trappist Ale .
| Week of 2008.04.21.......Swim: 800 yds Bike: 190 mins Run: 21 miles Lift: 30 mins Yoga: 0 mins |
Monday: AM RUN: 49mins super easy. The legs were toast after Sunday's double. You could safely call these "junk" miles.
Tuesday: AM BIKE: 60 mins easy on the FujiPro. Legs were still exhausted, went super easy.
Wednesday: PM RUN: Track workout @ Xavarian. 4 X 8, 2 X 4. 2:40-2:44 pace, then 78's. Ouch. Way faster than anything I've done this year. The legs were still not fully recovered from Sunday and were very tight and a little sore.
Thursday: AM BIKE: 70 mins out on the E5. Mostly easy with some moderate hills. Rode to Wrentham and back.
Friday: AM RUN: 55 mins. Moderate miles on the WHS track. 6:18, 6:17, 6:18. HR was out of control. Planned on doing 4 miles on the track, but cut it short b/c I felt like crap. PM LIFT: 30 mins: PT stuff + core
Saturday: AM SWIM: 800 yards. First swim in 5+ weeks. Drills and really easy swimming. NEWMAC's @ Smith all day, then a little demo at View street.
Sunday: AM BRICK: 90 mins w/Brian Donoghue. Just over 20 miles on the bike, then a quick 15 min run + strides. Slept like crap and Danny D. woke my ass up when he came in all wastie at like 1am.
This weeks beer:
- Pirrat tripple
| Week of 2008.04.14.......Swim: 0 yds Bike: 270 mins Run: 24 miles Lift: 0 mins Yoga: 90 mins |
Monday: AM RUN: 51 mins. Easy/moderate miles @ NHS: 6:30, 6:15, 6:06, 6:05. PM Yoga: 90 mins @ The Yoga Loft.
Tuesday: AM BIKE: 60 mins easy on the FujiPro
Wednesday: AM RUN: 4, 3 X mile, 4 @ estimated Wrentham run 1 pace (5:45's). 85, 5:45, 5:46, 5:44, 83.
Thursday: AM BIKE: 60 mins. 2 X 5 min intervals.
Friday: AM RUN: 40 mins easy and strides.
Saturday: AM BIKE: 15 miles total. Mostly easy then transition work.
Sunday: Wrentham Duathlon: 3miles, 11miles, 2miles. Unofficially 16:45, 29:50 (Bike + T1 &T2), 10:45 = 57:20. Good enough for 4th overall amongst some really strong guys. I was quite surprised at how the legs performed. Check out the full race report. After the race I hooked up with Dave Honick and did a 20 mile moderate ride at Blue Hills. Quite tired after that.
This weeks beer:
- None
| Week of 2008.04.07.......Swim: 0 yds Bike: 480 mins Run: ~ 15 miles Lift: 45 mins Yoga: 0 mins |
Monday: AM BIKE: Power hour. 5 mins big gear intervals. PM Lift: PT + core
Tuesday: AM BIKE: Power hour. Big gear/fast spin.
Wednesday: AM RUN: 30 mins easy. First run in 2 weeks. Felt surprisingly good, Avg HR = 139.
Thursday: AM BIKE: 60 mins Power hour.
Friday: AM RUN: 55 mins. Tempo 3 miles on the track. 5:50, 5:53, 5:52
Saturday: AM BRICK: 200 mins. 38 miles on the bike, 3 mile run, 12 miles on the bike.
Sunday: AM BRICK: 150 mins. 37 mile ride, 3 mile run.
This weeks beer:
- Sam Adams Summer Lager
- Bud Light
- Smithwicks
- Old Speckled Hen
| Week of 2008.03.31.......Swim: 0 yds Bike: 598 mins Run: 0 miles Lift: 45 mins Yoga: 0 mins |
Monday: 0. Still recovering
Tuesday: PM BIKE! 60 min easy spin
Wednesday: AM BIKE: 90 mins. 3 X 5 min intervals moderate.
Thursday: AM BIKE: 113 mins easy. NOON FIFT: 45 mins PT + Core
Friday: AM BIKE: 75 mins. PM BIKE: 60 mins.
Saturday: AM BIKE: 110 mins easy spin on the FujiPro.
Sunday: AM BIKE: 90 mins.
This weeks beer:
- None
| Week of 2008.03.24.......Swim: 0 yds Bike: 120 mins Run: 15 miles Lift: 95 mins Yoga: 0 mins |
Monday: AM Lift: 35 mins. PT exercises and core. PM Lift: 60mins. Legs, arms, and core. Missed yoga because of DoItRi.gov onsite visit.
Tuesday: AM Run: 57 mins moderate ~8 miles. 5 @ NHS track: 6:33(),6:29(),6:30(),6:31(),6:25().
Wednesday: AM Run: 7 total with Adam Schoene, 400, then 5 X mile. 1:32(161),6:09(162),6:03(168),5:55(170),5:55(170),5:55(172) Last run for a while :-( PM Bike: 120mins spin on the Cervelo with 15mins on/off moderate.
Thursday: AM PRK. 0
Friday: 0
Saturday: 0
Sunday: 0
This weeks beer:
- None
| Week of 2008.03.17.......Swim: 1000 yds Bike: 410 mins Run: 26 miles Lift: 65 mins Yoga: 60 mins |
Monday: AM Swim: 1000 yards easy swim and drills. Sweet ass pool at the Reading YMCA. AM Lift: 30mins PT + core + 2 sets of legs @ Reading YMCA. Short on time because I didn't know Tufts was closed and had to rush over to Reading to sign up for a 1 week trial pass. PM Bike: 70mins easy on the FujiPro.
Tuesday: AM Run: 58mins. Moderate distance run on all pavement. Averaged 6:35 - 6:45 pace on what was originally planed to be a 6 or 7 miler. Ended up doing just over 8. Noon Yoga: 60mins mixed flow @ The Yoga Loft. First mixed flow class ever, lite workout no heat but good stretching. PM Bike: 70min spin on the FujiPro. I felt great after the noon time yoga class so I couldn't help but jump on the bike for an easy spin.
Wednesday: AM Bike: 70mins easy spin on the FujiPro. The legs were a little sore from yesterdays efforts.
Thursday: AM Bike: 70mins easy/moderate spin on the FujiPro with moderate intervals. AM Lift: 35mins PT exercises and a little core work.
Friday: AM Run: 59 minutes. Distance run but with the middle 5 on the SHS track. Mile 2,4, and 5 the wind was relentless. 6:35(160), 6:33(164), 6:35(161), 6:34(162), 6:35(165). The legs felt suprizingly good after an up week on the bike.
Saturday: AM Bike: 130mins total. 45 mins warmup, then 22 outside with my dad. It was 10 degrees colder out than both of us thought, but it was a great ride, and the first outdoor ride ot 08'.
Sunday:AM Run: 69mins of hills @ Weir Hill. Felt great, except my left shoulder which I must have slept on.
This weeks beer:
- Smuttynose Wheat Wine Ale
| Week of 2008.03.10.......Swim: 900 yds Bike: 245 mins Run: 31 miles Lift: 115 mins Yoga: 180 mins |
Monday:AM Lift: 75mins. PT exercise and full body lift. No swimming b/c of David Sirota on Sunday. PM Yoga: 90 mins @ The Yoga Loft. PM Bike: 45 mins easy spinning. I just had to sneak it in, that fixed gear is so sweat.
Tuesday:AM Bike: 70mins, easy to moderate with a few ILD's. PM Run: Easy 4 mile loop in Norwood with Erin.
Wednesday:AM Run: 8.5 at Tufts. Adam Schoene hopped in for 4 of the 5 miles on the track. 6:39 (165), 6:32 (166), 6:31 (167), 6:31 (168), 6:11 (170) 30-40 seconds recovery. PM Yoga: 90mins Power yoga @ Open Doors Canton .
Thursday:AM Swim: 900 yards @ Tufts. Easy swimming and drills. AM Lift: 40mins. PT exercise and legs/core. PM Bike: 45 mins easy spin.
Friday: AM Run: 8 miles easy/moderate.
Saturday:AM Bike: 130mins. Easy/Moderate spin with a few intervals and ILD's
Sunday: AM Run: 74mins. 2 big Stonehill loops. 28:50(158), 29:55(159). Went out a little bit fast on the first one, cruised in the second one. Felt great to run on a soft surface.
This weeks beer:
- Samuel Adams Winter Lager
| Week of 2008.03.03.......Swim: 2000 yds Bike: 130 mins Run: 22 miles Yoga: 90 mins |
Monday:AM Run: 42mins. 6 miles. PM Yoga: 90 mins @ The Yoga Loft.
Tuesday:AM Bike: 50mins on the Fuji Pro.
Wednesday:AM Swim: 1000yards. AM Lift:35mins legs and core. No PM Yoga, party at Jillians.
Thursday:AM Run: 58 mins. 6:17, 6:15 in the middle on NHS track. PM PT @ with Michael Silva at Foundation Performance>
Friday: AM Swim: 1000yards easy w/Drills. AM Lift: PT exercises and legs.
Saturday: AM Run: 8 miles. Salem HS track fitness test. 4,mile,mile,mile 45 second recovery. 1:28(163), 5:50 (174), 5:40(178), 5:39(177).
Sunday: AM Bike: 80mins. ILD's and easy spinning. Noon: PT w/ David Sirota
This weeks beer:
- St Peter's Old Style Porter
| Week of 2008.02.25.......Swim: 0 yds Bike: 155 mins Run: ~10 miles Yoga: 120 mins |
Monday:AM Bike: 60mins. Easy spin on my dad's Fuji Pro. Headache, runny nose, and a bad sore throat. Not fun, but manageable on the bike. The legs felt fine.
Tuesday:PM Bike: 60mins. Easy spin on the Cervelo. It felt fine during the ride, but once I got off things got worse. The legs were fine, but my cold got much worse today. I took the day off from work because I felt like shit. Didn't sleep much last night, and felt like total crap all day. Sore throat is a little better but sinus pressure is way up and my headache is pounding.
Wednesday:0. Even a double dosage of NightQuil couldn't get me to sleep more than 4 hours last night. I felt like death when I woke up so I stayed home from work again today. During the day my throat got a bit better, but all my other symptoms got worse. Pounding headache and killer sinus pressure.
Thursday:0. I had to deliver a server today to a client in RI, and I'll be surprised if they're not all sick over the weekend. I was able to sleep a bit last night which was great, and I felt a bit better today overall.
Friday:0. Went into work still feeling quite bad, but alot better than TU/WE. I wanted to sneak in a little PM workout but had to stay at the office late to finish up some work, then I went straight to BU to watch the women’s DMR at All-New England’s. Tufts won it in the last 100, pulling away from Providence. It turned out to be a great race. Wheaton also put in a good effort and went sub 12:00. Way to go Lyons!
Saturday:AM Run: 42 mins. First day back from the cold. Ran easy with Erin in the snow/sleet with 5" of snow on the ground. Beautiful run, but I coughed up a trio of green things mid run. Not very pleasant.
Sunday:AM Easy brick. 35 min bike/32 min run. The bike was effortless and the legs felt fresh from a few days off. Ran with Chris Scotti around Norwood. Legs still felt great on the run, but my chest is still congested and I was hacking a bit.
PM Yoga: 120 mins. Partner workshop with Mora. She kicked my ass for 2 hours......wished my partner wasn't a yoga instructor.
This weeks beer:
None
| Week of 2008.02.18.......Swim: 2900 yds Bike: 120 mins Run: < 20 miles |
Monday:AM Swim @ Tufts 900 yards, drills and easy swim. AM Lift (core & legs).
Tuesday:AM Run 7.5 miles. Ran to the fells and did a out and back loop, finished with a 6:23 on the track.
Wednesday: AM Swim @ Tufts 900 yards. Moderate paced 100's, followed by lifting (core and legs). PM Bike @ dads 60 minutes on the single speed. ILD and easy spinning
Thursday: AM Bike 60 mins on the single speed. Easy spinning. PM Run easy/moderate paced 3 miler (mile 2 was a 6:30). Wanted to do 4-6 but didnt have the time.
Friday: AM Swim @ Tufts. 1100 yards (drills and easy 100's) followed by lifting (core and legs).
Saturday: Pats Peak all day w/Erin. No cardio, but lots of fun and a lite leg workout
Sunday:Late AM Run, 42 mins easy on dirt roads in Hillsborough
This weeks beer:
- Serafijn Christmas Angel (Festive Belgian Ale)
- Pere Noel
- Schneider Aventinus
| Week of 2008.02.11.......Swim: 1700 yds Bike: 135 mins Run: < 20 miles |
Monday:AM Spin @ Tufts 45mins. Wanted to do an hour, but got stuck in lots of traffic. AM Lift just legs. Too rushed to get a great workout in, but I did 3 light sets of everything.
Tuesday:PM Brick 30mins on the bike then a moderate paced 3.5 mile run. Felt great doing 9:55 for 1.5 miles (6:35 pace) at 155bpm.
Wednesday:AM Swim 800yards, drills and easy swim. AM lift full body 3 sets + extra PT exercises
Thursday:AM Run 45 mins @ Medford. Sucked hard. Roads were complete ice. Track was covered in 1/2" of ice, barely got in 5.5 miles
Friday:AM Swim 900yards Drills and easy swim. AM Lift legs.
Saturday:AM Bike 60 mins. ILD's and short moderate intervals. The legs felt good but really tight
Sunday:AM Power yoga. 60mins @ Vanderbuilt club. Easiest power yoga class I've ever taken. AM Run Norwood track 6.5 miles. 4,mile,mile,mile,8,4. Little to no rest (< 20 seconds) intervals @ percieved sub LT effort. 1:35, 6:17, 6:15, 6:04 2:53, 1:20. Felt great! last mile felt almost identical to the first 2.
This weeks beer:
- None