Wednesday

Wake Time: 6am
Weather: Warmer today
Exercise Efforts: Ran for 27 minutes
Feedback: Left foot still a sore, on left foot. No bad when running but hurts later.
Physical Stats: Legs okay, ran slow. Swim tonight?

Race Goals: sub 1 hour sprint triathlon MAXI

JCC Scottsdale Fall Festival Adult & Youth & Relay Sprint Triathlon & Duathlon
Sunday October 4th 2009
Swim- 300 yards
Bike- 15.4 miles
Run- 2 miles

Split Goals Pacing
Swim 4 minutes 1:20/100 yards
T1 2 minutes
Bike 37 minutes 25 mph
T2 2 minutes
Run 14 minutes 7:00/ mile



Total: 59 minutes

Winning time for 2008 race? Unknown
Possible for a 39 year old has been? Don't call it a COMEBACK, been here for years!

Tuesday

Wake Time: 6am
Weather: Pretty nice day for bike ride
Exercise Efforts: Cycled to work 35 minutes to work, 35 minutes to home
Feedback: Left foot still a sore, on left foot. Looking into joining gym Wednesday for swimming
Physical Stats: Legs feel okay, with my heavy commuter bag still hit 19-20 mph in Chandler timing zones, forgot my U-Lock and cable. :(

Monday

Wake Time: 6am
Weather: Semi Cool for this time of year
Exercise Efforts: Ran for 20 minutes, walked for 10 minutes.
Feedback: Feet still a bit sore, on left foot. Looking into joining gym for swimming
Physical Stats: Weighed in 200 pounds on my Sunday rest day

Saturday

Wake Time: 6am
Weather: Semi Cool for this time of year
Exercise Efforts: Cycled for 1:30, then flatted in finale, 2 miles from home.
Feedback: Legs tired but not spent, mostly easy spinning and short sprints up crossing grades.
Physical Stats:

New Goals

I am using this to track my progress to compete in a Sprint Triathlon on Oct. 4th 2009. I want to do it because it is in my home town and I want to try Sprint format Triathlons as a new challenge. I am not sure how my endurance experience will translate to an anerobic high speed effort but I am silling to give it a shot.

Today, I the first day of training.

Wake Time: 6am
Weather: Semi Cool for this time of year
Exercise Efforts: Ran for 40 minutes, with one mile of speedier running
Feedback: Felt a bit stiff, feet a bit sore from riding Sunday's 67 mile off-road marathon
Physical Stats: Weighed in 196 pounds
Goals: Drop 4 pounds in next 4 weeks with regular workouts.


I have 8 weeks to prepare, so I want to see how good I can be at short distances. Always wanted to do a sub 1 hour sprint race. This may be the "one". Focusing first 4 weeks on volume training to get prepared for harder more intense workouts. Second four weeks will be bricks, speed work, and high intensity efforts with short durations.