It's a little over a month until St. Anthony's, and after base training since January I've built up my swim, bike and run distances to 9000 yards, 90 miles and 25 miles weekly. Now it's time to increase intensities and distances.

Today the plan was an a.m. swim 400 warm up (practiced flip turns), 200 drills, 200 kick board drills, 800 yards with paddles and a pull-bouy, 600 yards of intervals (alternate easy 25 and sprint 25 on :15 rest), 200 yards cool down for a total of 2400 yards and a p.m. run of 30 minutes with intervals at an 8:30 warm-up pace to a 7:00 pace, which is just a little bit slower than my race pace, for a total of 3.75 miles.

Not that I've been trying to lose weight, but I'm down 12 lbs in the last 5 weeks. I'm looking to stablize by weight loss before I get fitted for a new wetsuit since 5 pounds of body weight can make a gigantic difference in the fit of a wetsuit. I'll lose another 10 lbs before St. Anthony's which puts me where I need to be for my season ending Half-Iron in Miami.

This week, I'll add another 10 to 15 miles of bike time and 2 to 3 running miles. I'll make a concerted effort to do more weights (which should help keep me from losing weight as quickly as I have been).

Tomorrow morning I've got an hour and a half of weights and a 30 mile bike ride with intervals.

 

Have a

 

WOOT!! keep up the great work! looks like you have everything planned out

 

Damnit Jay

Quit making me look bad.

I feel so lazy.


Congrats man, Where is St Anthonys?

 

Near St. Elmo's.

 

good luck Jay ... sounds like you've done well in preparing.


I'm with Speedy ... where is the event going to be held at? I'm sure the S2ki crew would love to hang out, drink beer and eat wings while watching


Good luck

 

It's in downtown St. Pete. The swim is right by the pier, close to the Vinoy. The swim starts close to the pier and then involves two left turns around buoys, finishing right by the transition area. The bike is through downtown St. Pete, and the run is along the shore through a residential neighborhood of multi-million dollar homes.

 

It's the same weekend as the Dragon so I don't think there will be many people from the S2k contingent around anyway.

 

Today was a morning weight session focusing on core and upper body with a mile and a half warm up in 10 minutes and a 8 minute 1 mile cool down.

This afternoon I did 20 miles of intervals with a 2.5 mile warm up, a 15 mile main set, and a 2.5 mile cool down in 1:10.

Total calories burned today was 1300.

 

http://www.satriathlon.com/


ST. ANTHONY'S TRIATHLON
Swim 1.5K · Bike 40K · Run 10K
Sunday - April 25, 2010


I'm going to be at the Dragon from the 11th to the 15th ... so I'll be back in time