Date Weight BF % activity details and comments hours total
5/8/05 173.2 12.7 swim 4000Y 2 20.5
5/7/05 174 13.7 bike/run 100 mile ride/run 7 21
5/6/05 PAC Tri run to swim? 1 18.5
5/5/05 lift/run/bike routine 1, 45 min run, 1.5 hour bike 3 18.5
5/4/05 swim/run masters 3000, 1:20 min run 3 17
5/3/05 175.4 13 PAC Tri: bike faribanks pace line/hill repeats, 2 hour afternoon bike 3 14
5/2/05 swim 3500Y: alternate swim/pull (9:30/11:30) 1.5 12
5/1/05 173.2 12.7 run 2:20 min run 2.5 10.5
4/30/05 174 13.7 bike/run 4:30 ride 4.5 10
4/29/05 PAC Tri swim to bike: 300 wu, 100IM, 5 x 100, bike hill accelleration 1 11.5
4/28/05 run mission bay loop: 1:18 1.5 11.5
4/27/05 0 11
4/26/05 PAC Tri run-swim 2 mile wu, 2x600 tempo, 1000y mixed; 1 12
4/25/05 175.6 12.5 rest 0 14
4/24/05 Swim/run 40 min (2000 Y) swim followed by 1:20 min run 2 14
4/23/05 173.6 bike/run 5:45 bike (91 miles) followed by 15 min run 6 15
4/22/05 PAC Tri bike to run: 4.5 laps bike 27 min to big loop running (2.5 miles) 20 min 1 16
4/21/05 run (henderson) 1 hour run 1 16
4/20/05 swim 2500 Y swim 1 15
4/19/05 176.5 Pac Tri/bike Pac Tri workout (swim to run…hard); pm: bike 2 hours around cygnus 3 17
4/18/05 rest 0 16
4/17/05 Swim/run 1 hour swim to 2 hour run 3 17.5
4/16/05 bike/run 7 hour bike 7 14.5
4/15/05 PAC Tri run (intervals…7 min mile was the best I could do) 1 9.5
4/14/05 0 11.5
4/13/05 Swim/run 3000Y swim, 1:15 min run 3 13.5
4/12/05 PAC tri/bike big gear hill repeats in the AM, 1 hour santa luz in afternoon 2 13.5
4/11/05 run 1:30 min easy run 1.5 12.5
4/10/05 0 12
4/9/05 ride 2 hour ride 2 14.5
4/8/05 PAC Tri track intervals (4 x 800) in 3:30, 5 x 200 swim 3 17
4/7/05 174.4 bike/run specific bike workout - repeats 2 17
4/6/05 Swim/run 3000Y swim, 1:15 min run 3 18
4/5/05 run 57:00 min trail run - tempo! - 27 min return 1 18
4/4/05 swim 1700Y swim 1 18
4/3/05 Swim/run 1 hour swim to 90 min run 2.5 18
4/2/05 bike/run 3:30 ride to 1 hour swim 4.5 17
4/8/05 PAC Tri/swim run to swim, 3000Y 3 14.5
4/7/05 174.4 bike/run 2 hour bike with intervals/1 hour running intervals 3 11.5
4/6/05 Swim/run 3000Y swim, 1:15 min run 3 8.5
4/5/05 run 57:00 min trail run - tempo! - 27 min return 1 7
4/4/05 swim 1700Y swim 1 7
4/3/05 run 90 min easy run 1.5 7.25
4/2/05 bike/run 1:30 exercise bike, 30 min run 2 7.25
4/1/05 rest 0 5.25
3/31/05 rest rest 0 5.75
3/30/05 bike 1.5 hour bike up the coast in the rain 1.5 5.75
3/29/05 yoga in Henderson 1 5.75
3/28/05 efx/weights 1 hour efx, 3 x pull ups, 3 x dips with 5 min efx breaks 1.25 5.75
3/27/05 run 90 min easy run 1.5 4.5
3/26/05 nothing in vegas with Jen 0 3
3/25/05 swim 40 min swim - venetian pool 0.5 10
3/24/05 rest rest 0 10
3/23/05 bike 1.5 hour bike up the coast in the rain 1.5 10
3/22/05 yoga in Henderson 1 9.5
3/21/05 rest in Henderson 0 8.5
3/20/05 170 12.3 rest recovery 0 8.5
3/19/05 173 13.3 Ralphs 1/2 IM swim 50:28 T1 7:58 Bike 3:26 T2 5:04 Run 2:19:51 6:49:35 199/247 7 10
3/18/05 172.5 swim 30 min swim 0.5 3
3/17/05 rest rest 0 3.75
3/16/05 bike 1 hour gym bike at Atlanta Hyatt (802 meeting) 1 4.75
3/15/05 rest in Atlanta 0 5.75
3/14/05 rest in Atlanta 0 5.75
3/13/05 swim/run 1500 Y, 35 min run 1.5 5.75
3/12/05 rest rest 0 5.75
3/11/05 176 11.4 Tritraining bike: hill repeats, bike racing 1.25 9.75
3/10/05 rest rest - massage in afternoon 0 9.75
3/9/05 swim 1500 Y 1 9.75
3/8/05 174.4 12.2 bike 2 hours 2 10.75
3/7/05 172.4 11.8 rest Rest 0 10.75
3/6/05 efx foot still sore - 1:20 efx machine 1.5 10.75
3/5/05 176.4 9.9 bike san pasqual time trial 4 11.5
3/4/05 176 11.4 Tritraining Swim to spin: 1.25 10.25
3/3/05 rest rest - massage in afternoon 0 10
3/2/05 swim/run masters 2500Y, 45 min run in afternoon - sprained my left ankle 2 10
3/1/05 176 12.3 bike 2 hours with intervals 2 9.5
2/28/05 rest Rest 0 10.5
2/27/05 swim/run 2500Y swim followed by1:20 min run 2.25 10.5
2/26/05 bike/run 2 hour bike, 40 min (5 mile) run 2.75 11.25
2/25/05 tri training 1 hour bike with Marci 1 11
2/24/05 rest rest 0 11.5
2/23/05 174.4 12.4 swim masters 2500 Y 1.5 14
2/22/05 176.3 13.1 bike/run 2 hour bike with intervals/1 hour running intervals 3 15.5
2/21/05 rest Rest 0 13.5
2/20/05 swim/run 3000 swim (1:10), 2 hour run 3 13.5
2/19/05 brick 4 hour bike + 3 mile run 2.5 12.5
2/18/05 tri training intervals 1.5 12
2/17/05 Bike 2.5 hour bike in Henderson 2.5 11.5
2/16/05 173.4 14 swim/run 3000 masters, 6 x 1000 M intervals in 4:15 each, 1 hour bike ride prior 3 12.5
2/15/05 174.4 12.2 swim 1500Y (500, 3 x 300 pull, 50 kick, 50 breast) 1 9.5
2/14/05 174.6 12.1 rest Rest 0 12
2/13/05 175.2 14.3 San Dieguito 1/2 1:54:30, HR 157 2 12
2/12/05 175.4 12.6 Bike Stationary bike 2:00 (all I had time for) 2 12
2/11/05 Tri Training Swim 500Y/12 min, bike 20 min hard, run 20 min hard 1 13.5
2/10/05 bike 2:10 min RSF/coast ride (cut short by rain) 3.5 14
2/9/05 work 0 12
2/8/05 bike 2:40 coastal ride, 16.9 MPH HR 133, PM track intervals (45 min) 3.5 14.5
2/7/05 174.4 rest Rest 0 11
2/6/05 run 1500 Y easy swim, then 1.5 hour run 2 11
2/5/05 174.2 12.7 brick 3.5 hour bike 3.5 10
2/4/05 173.3 13.3 tri training 1500Y mixed swim intervals…30 min run/5xhill sprints 1.5 8.75
2/3/05 175.4 13.6 run 1:30 min recovery jog 1.5 8.5
2/2/05 176.2 11.9 swim/run am: 3200 Y w/masters, pm intervals 2.5 7
2/1/05 176.2 11.9 bike 1:04 sluz/bikerout HR 147 0 5.25
1/31/05 rest Rest 0 6.5
1/30/05 run 1hour run/1 hour stretch 1 6.5
1/29/05 brick 1:40 min bike, 42 min run mostly easy 2.25 7.75
1/28/05 tri training bike 40 min, run 30 min 1.25 11.5
1/27/05 rest Rest 0 10.25
1/26/05 swim 1500 - mixed strokes… 0.75 14.75
1/25/05 bike single leg drills 1.25 14
1/24/05 174.4 rest Rest 0 12.75
1/23/05 174.8 11.8 run 2500 Y swim, 1:20 run 2.25 14.75
1/23/05 174.4 11.8 brick 3 hour bike, 30 min run 3.5 12.5
1/20/05 workout/run/swim routing 2, 20 min @ 7:30, swim class 2.5 10
1/19/05 swim/run 2000Y swim am; 1 hour run pm 2 7.5
1/18/05 bike hill repeats (see blog for details, 6X torrey pines grade) 2.5 6.25
1/17/05 174.4 rest Rest 0 5.5
1/16/05 Carlsbad 1/2 1:58:57, HR 161 2 5.5
1/15/50 nothing 0 9.5
1/14/05 tri training 11:11 time trial up santa luz, total 1 Hour riding 1 12.25
1/13/05 nothing 0 11.25
1/12/05 run 45 min run 0.75 12.75
1/11/05 bike 1:45 min indoor bike, 6 accellerations 1.75 13
1/10/05 nothing 0 11.25
12/16/04 174.8 13 weights/run routine 2, 1 hour run 2 11.25
12/15/04 174.6 13.2 bike/swim 45 cold, listless miles HR 134..2:40 min; pm:2800Y (1:10 min) 4 10.75
12/14/04 174 13.5 PAC Tri/swim run-swim-run with Jay/Jenny/Marci, 1.5 hour 3000 y swim 2.75 9.25
12/13/04 rest 0 8.5
12/12/04 174 run 90 minutes easy 1.5 2.5
12/7/04 175.2 13 PAC tri ride and tie: 51 min avg HR 158 (max 175) 1 10.75
12/6/04 rest Rest 0 11
12/5/04 run 1:29:36 pump station plodding in cold/rain HR 137 1.5 11
12/4/04 177 12.3 brick 30 min bike - 1:25 min efx (hard rain) - 30 min run 2.5 13.5
12/3/04 174 13.5 PAC Tri/swim bike (2min on/1 min off intervals)/45 min swim 2 12.75
12/3/04 174.4 13.2 run/weights 45 min run/weight routine1 1.75 14.5
11/30/04 bike 2 hour 2 15.25
11/30/04 PAC Tri 1500Y mixed, hill repeats 1.25 17.75
11/29/04 rest Rest 0 19
11/28/04 run/swim 1:30 min 3200 Y swim, pm: 2:30 min 42 mile ride to Carlsbad 4 19
11/27/04 177 12.5 run 1:42 min HR 136 sorrento valley 1.75 16.5
11/26/04 bike 61 mile bike to near end of Oceanside bike path 3.75 16.75
11/25/04 run/swim 1:35 min trail/PDMar run - felt tired/pm: 45 min swim at PAC - closing for holiday 2.5 14.5
11/24/04 Bike Lake Wolford - cold, but beautiful ride up and back 4.5 14.5
11/23/04 efx/swim 1 hour efx (foot still sore), pm: 3000Y swim 2.5 11.5
11/22/04 rest Rest 0 11.5 144.26
11/21/04 run Run in Austin (sprained ankle) 1.5 12.5
11/20/04 bike/run 4 x (20 min run/10 min bike) 2 11
11/19/04 bike Omni hotel 1.5 9
11/18/04 swim/bike 3000Y at YMCA San antonio/1 hour run 2.5 8.75
11/17/04 run san antonio 1.5 6.25
11/16/04 bike/swim 1.5 hour bike stationary, 2000Y swim 2.5 6.25
11/15/04 run 1 hour easy run 1 6.75
11/14/04 0 7
11/13/04 0 9
11/12/04 173 13.4 PAC Tri run to swim 1.25 11.5
11/8/04 0 12.75
11/7/04 run/swim 45 min swim followed by 45 min run 1.5 12.75
11/6/04 brick 2:25 hour bike (42 miles carlsbad) HR 145, 30 min run w/bonk! 3 11.25
11/5/04 PAC Tri biking hill repeates, followed by easy run 1.25 8.25
11/4/04 running/swimming 50:56 run HR 149 eod…pm 2000 Y swim 2 8
11/3/04 173 11.8 bike 40 mile ride to Carlsbad w/EdK 2:32 min, 17 MPH - left knee sore 2.5 8
11/2/04 PAC Tri/Weights 1500 mixed drills + 4 mile run/weights 2.5 5.5
11/1/04 nothing 0 5
10/24/04 run trail - easy - 31:18(135)/33:05(142), total 1:04:23(139) 0 6
10/23/04 nothing helping jennifer 0 7.5
10/22/04 swim 2500 Y 1 7.5
10/21/04 173.4 11.9 run/swim trail 32:06 (142), 1 hour PAC swim 2 7.5
10/20/04 nothing on travel to SF all day 0 5.5
10/19/04 swim/workout 2000Y/weights 2 5.5
10/18/04 efx/ 50 min efx (HR 130) at home, 1 3.5
10/17/04 run 90 minutes easy 1.5 2.5
10/16/04 170.2 12.9 nothing with kids (soccer) from 7 am to 5 pm..then helping jennifer 0 1
10/15/04 173.2 12.6 run trail:28:13 (141), 29:04 (155) total 57:18 (148) 1 5.5
10/14/04 at home.. taking care of wife and kids (and other kids) 0 6.5
10/13/04 at home.. no workout time until jen is back from hospital 0 8
10/12/04 at home.. no workout time until jen is back from hospital 0 10.5
10/11/04 at home.. no workout time until jen is back from hospital 0 13.75
10/10/04 at home.. helping Jen..hospital 0 13.75
10/9/04 173.4 11.6 brick 68 mile ride, 30 min run 4.5 15
10/8/04 174.8 11.4 swim 4000 Y easy 2 12.25
10/7/04 174.8 11 run 10 mile run felt like 20…tired/sick/slow! Had trouble breathing 1.5 10.25
10/6/04 173.6 12.1 bike 2:30 min ride up the coast 45 miles 2.5 8.75
10/5/04 174.2 11.6 bike/swim 1:15 min tri group accellerations/4000Y easy 3.25 9.25
10/4/04 rest 0 6.75
10/3/04 172 12.5 Jamba Juice Sprint 1:14:36 Swim 12:13/T14:07/bike 32:12(163)/T2 1:25/run 24:35(166) 1.25 8.75
10/2/04 172.2 11.2 swim/run 800 Y, 20 min run 1 8.5
10/1/04 bike 45 min easy 0.75 8.25
9/30/04 rest in Calgary - felt sick (cold) 0 7.5
9/29/04 173.2 11.1 bike/run 7 am: 1:54 min bike w/accellerations, 11: trail 8x90 sec intervals w/3 min rest, 58:15 3 8.5
9/28/04 173.4 11.4 swim 45 min 1 mile swim La Jolla Cove (w/D Mandel)…goggle problems, but otherwise good 0.75 6.5
9/27/04 173 11.6 rest 0 5.75
9/26/04 171.2 11.5 bike 2 hours 18 Mph Carlsbad St. Beach 2 7.5
9/25/04 efx/weights 30 min efx, weights (London Hilton @ Heathrow) 1 7.5
9/24/04 run 45 min run (Venice) 0.75 8
9/23/04 run 1 hour run (6.5 miles..Venice) 1 9.75
9/22/04 run 6 mile run/lower weights 1 10.75
9/21/04 travel fly to Venice via Rome 0 10.75
9/20/04 swim/run 1 hour swim/45 min run 1.75 12.75
9/19/04 bike/swim 1 hour bike, 1 hour swim (Dophin Square Hotel London) 2 11
9/18/04 run 1:30 min run through Hyde Park, London 1.5 14.25
9/17/04 run/bike/run 45 min/1hour/45 min 2.5 14.25
9/16/04 run/weights 6 mile run/lower weights 2 15.75
9/15/04 run 6 mile run/lower weights 1 16.75
9/14/04 travel fly to London…drive to bath 2 18.75
9/13/04 177 12.5 swim/run 3000Y swim/6 mile run 0 18.75
9/12/04 177.6 13.1 bike 81 mile ride: Escondido/bonsal/gopher/coast: 5:18:43 HR 126 5.25 21.25
9/11/04 176.8 13.5 run pump station 65 easy: 1:26:19(HR140)..splits:41:54(138)/44:26(141) 1.5 18.5
9/10/04 178 12 swim-run/bike am: PAC Tri (swim 1000Y run 2.5) pm: 52 mile bike 3:04/16.5 mph/HR134 Oceanside 4 18.75
9/9/04 run/swim am: 3000Y (right shoulder sore) pm: 6 mile run..TIRED! 3 16.25
9/8/04 swim/bike am: 2200Y swim pm: 30 mile ride (got dark in Henderson) 3 14.75
9/7/04 176 13.5 bike/workout am: PaC Tri(TP Hill repeats/big gear ) pm: weight workout 2 14.75
9/6/04 177 13.5 swim/run 11am: 3000Y aerobic 5pm: 6.5 mile run (hot)1:06 HR 146 2.5 15.25
9/5/04 177.4 12.7 bike Moderate 2:20 la costa ave via RSF (140) hot day, felt tired from the week.. 2.5 14.75
9/4/04 179.2 11 run 1:42 (143) slow run to fountain 49:38(141)/52:29(145) 1.75 12.25
9/3/04 179.8 11.1 Bike to run PAC Tri workout: bike sprints, short hills, 2 mile tempo 1.5 12.5
9/2/04 178.8 12.8 swim 2200 Y moderate (warm up: 600, 2x100 IM, main: 2x600 pull, cool: 200 easy) 1.5 12.5
9/1/04 178.2 12 bike/workout/run am: 1:00 sluz HR 139 (44:43 HR 142 @ hill)pm: upper workout, EOD run 55:18 (146) 3 13
8/31/04 175.2 14.1 swim/run am: PAC Tri (1500, mixed), pm: moderate run: 50 min HR 143 2.5 12
8/30/04 175.6 13.3 bike La Costa Ride:55:50 (147), 55:11 (149), total: 1:51:02 (148) 2 11.5
8/29/04 run am: Disneyland, pm: trail 28:25 (136), 29:29 (154), 57:54 (145) 0 10.5
8/28/04 rest? Disneyland 2 12
8/27/04 run to swim PAC Tri 4 miles (incl: 200/400/800 intervals), 500 Y swim 1.5 12.5
8/26/04 176.6 13.5 bike 1:52 ride (HR 140) recovery pace 2 12
8/25/04 175.6 13.1 swim/run 2000Y moderate swim, pm: 8x1 min intervals, 1 min rest (177 HR peak) 40 min total 2 11.5
8/24/04 177.4 13.5 bike/run/workout PAC Tri bike/run (50 min..HR145)/upper body workout 2 10.25
8/23/04 175.2 13.5 swim 2000 Y (200, 4x50, 15x100, 100 cool), felt tired 1 9.75
8/22/04 174.8 13.1 run pump station 42:33(143), 47:34(149), 1:30 (146) 1.5 9.25
8/21/04 bike 2:30, HR 139 round trip to elm street with tri club 2.5 9.75
8/20/04 177 12.4 swim 2000Y swim (250 warm up, 6x75 moderate, 4x150 moderate, 3x200 pull, 100 cool) 1 7.25
8/19/04 179.4 12.8 bike 1:22 min ride, HR 147 (23:21 ss, 42:57 (154) sluz hill)) 1.5 7.25
8/18/04 efx 45 min, HR 130 0.75 8.25
8/17/04 bike/workout 1 hour exercise bike, HR 140/upper body workout 1.5 8.5
8/16/04 179.4 12.8 run 35 min run (HR 155) in vail CO, 8000 feet…ouch 0.5 9
8/15/04 179.2 12.5 run AFC Half marathon 2:03:50, HR159 2 9.5
8/14/04 rest contact database 0 8.5
8/13/04 run new local loop: 57:17 HR143 1 10.5
8/12/04 175.4 14.5 bike 2:40 (147) to escondido and back 2.5 10.5
8/11/04 174.8 14.5 swim/run 2000Y swim (500 warm up, 2x250 pull, 400, 4x100, 200)pm:trail 1:08:50 (140) hot 1 8.75
8/10/04 bike/run am: new sluz route 1:10, HR136, pm: trail 28:52 (148), 28:57 (165), 57:49 (157) hot 2 7.75
8/9/04 176.4 13.5 swim 1500 Y (5 x 300)..still feel sick - throat - may need new/different anitbiotics… 1 6.75
8/8/04 176.8 13.3 run trail 32:58 (151), 34:35 (137) 1:07:33 (144) 1 6.75
8/7/04 bike/workout am: 1:20 HR 133, pm: upper body pac workout 2 6.5
8/6/04 176.2 13.3 run trail 30:08 (HR 145), 33:22 (HR 160) total 1:03:30, HR 153..hot day, feeling better 1 6.25
8/5/04 174.2 13.1 efx 45 minutes 0.75 5.25
8/4/04 sick still can't hear 0 4.5
8/3/04 run, still sick trail 1:03 HR 146..still cannot hear on right side 1 4.5
8/2/04 efx, still sick 45 min…now on antibiotics 1 3.5
8/1/04 177.4 13.3 run, still sick 1:37:45, HR 138…sore throat, right ear blocked 0.75 2.5
7/31/04 sick in Tahoe 1.75 1.75
7/30/04 sick in Tahoe 0 0
7/29/04 sick in Tahoe 0 0
7/28/04 sick in Tahoe 0 0
7/27/04 sick in Tahoe 0 0
7/26/04 sick in Tahoe 0 2.75
7/25/04 sick in Tahoe 0 4.25
7/24/04 sick in Lone Pine 0 7.25
7/23/04 sick in SD 0 9.25
7/22/04 sick In LV 0 10.75
7/21/04 In NY 0 12.75
7/20/04 Swim/Bike 2000 Y Swim, 1:45 min bike 2.75 14.5
7/19/04 run/workout 55 min run (155) very hot/slow day 1.5 12.75
7/18/04 179.4 11.7 bike 3 hour swamis club ride 3 12.25
7/17/04 181.2 14.4 run 1:50 run in the heat…HR (132) 2 10.25
7/16/04 175.6 14.2 workout/run garage w/o, 45 min (140) flat/hot run 1.5 8.25
7/15/04 178.6 13.3 swim/run 1500Y intervals, 55 min run (145) 2 10.75
7/14/04 178.2 13.9 bike/efx 56:00 min santa luz modern loop/45 min efx HR 125 1.75 11.75
7/13/04 176.6 13.1 workout/swim 1500 Y moderate, light workout evening 1 13
7/12/04 176.4 12.7 run trail 27:38 (142)/27:55(162) total 55:33 (152) 1 15
7/11/04 176.2 13.9 run trail: 31:28/1:02:17 1 17
7/10/04 rest returning 0 19
7/9/04 bike/run TDF Trip 4 22
7/8/04 bike TDF Trip 3 21
7/7/04 bike TDF Trip 3 18
7/6/04 bike TDF Trip 3 15
7/5/04 bike TDF Trip 3 12
7/4/04 bike TDF Trip 3 9
7/3/04 bike TDF Trip 3 6
7/2/04 bike TDF Trip 3 3
7/1/04 bike biz trip 0 0
6/30/04 bike biz trip 0 0
6/29/04 bike biz trip 0 0
6/28/04 bike biz trip 0 0
6/27/04 bike biz trip 0 0
6/26/04 bike biz trip 0 0
6/25/04 bike biz trip 0 0
6/24/04 bike 0 0
6/23/04 bike 0 0
6/22/04 0 0
6/21/04 0 0
6/20/04 0 0
6/19/04 0 0.5
6/18/04 0 2.5
6/17/04 0 3.5
6/16/04 0 4.5
6/15/04 0 5.5
6/14/04 0 6.5
6/13/04 run 32 min moderate run - legs sore 0.5 7.5
6/12/04 bike 1:52 tempo ride HR 144 2 8.5
6/10/04 bike 1 hour moderate bike 1 8.5
6/9/04 swim 2000 Yard swim 1 10
6/8/04 175 14.2 interval 800, 4x200, 4x200, 1x1200 (not too bad after 4 rest days) 1 10.75
6/3/04 2000 Yard swim 1 10.75
6/1/04 175.4 13.4 run 40 min run (HR 143) hard to keep HR down 1 11.25
5/31/04 174.2 13.9 workout/swim 2500 Y swim, upper body weights 1.5 11.75
5/30/04 172.4 14.1 run 2:01 to train station, HR=135, long easy run 2 11.75
5/29/04 174.2 14.1 bike 2:25 min moderate ride, HR 137 2.5 11.25
5/28/04 174.6 15 bike/run/efx PAC Tri bike/run transition intervals (60 min), 45 min efx 1.75 10.25
5/27/04 swim/workout 2000 Y swim, upper body weights 1 9.5
5/26/04 bike 1:30 min moderate ride in Henderson 1.5 9.5
5/25/04 176.6 13.2 swim/run 1000 Y tempo/20 min hard hills 1.5 8.75
5/24/04 176.2 13.5 workout/swim 2500 Y swim, upper body weights 1.5 8.75
5/23/04 174 14.2 run pump station 39:21/44:32 (1:23) HR 143 1.5 8.25
5/21/04 bike 1:30 min bike 1.5 8.25
5/20/04 run 60 min trail 1 8.25
5/19/04 bike 60 min tempo bike 1 8.25
5/18/04 176 13.7 run 46 min trail run (22 min t.a.) HR 142 0.75 8.75
5/17/04 swim 2500 Y (600 ez, 2x(50 br/50 ba), 600 pull, 600 swim, 400 ez) 1.5 9
5/16/04 run 59:55 trail, HR 152 1 8.5
5/15/04 bike 1:30 min ride near oceanside 1.5 9
5/14/04 175 12.9 swim 2000 yard (1000 warm up mixed, 400,300,200,100) 1.5 10.5
5/13/04 run 50 min moderate run 1 10
5/12/04 bike 1:30 min bike in Hernderson 1.5 10
5/11/04 176 12.2 swim 2000 yard (400 warm up mixed, 2x400, 2x200, 4x100) 1 9.5
5/10/04 174.2 13.3 weights upper body workout 1 9.25
5/9/04 run 1:30 min pump station 65 1.5 9.25
5/8/04 175.2 13.2 bike 50 miles, 3:00 3 15.25
5/7/04 175.2 12.3 swim/workout 1500 Y swim..hard to do fly, etc again 1 13.25
5/6/04 bike 1:07 torrey pines loop 1 13.25
5/5/04 run/workout 55 min run with pickups / upper body weights at LV FFC 1 13.75
5/4/04 swim 1100 easy recovery at Clubsport Henderson 0.75 12.75
5/3/04 172.8 11.8 run 56 min trail HR 142 1 12
5/1/04 Wildfower 1/2 IM swim 50:45 T1 5:58 Bike 3:50:52 T2 5:23 Run 2:45:11 7:38:09 213/225 7.5 11
4/30/04 swim/bike/run easy cool down 1 3.5
4/29/04 run easy 1 2.5
4/28/04 bike 1.5 1.5 1.5
4/27/04 rest 0 0
4/26/04 rest 0 0
4/25/04 rest 0 0
4/24/04 rest 0 1.5
4/23/04 rest 0 3.5
4/1/33 rest 0 3.5 551042.45
4/21/04 rest 0 4.5 104439.58
4/20/04 rest 0 4.5 655482.03
4/19/04 rest 0 4.5
4/18/04 175.2 13.2 swim 2300 yards - easy - felt much better than last Thursday 1.5 6.25
4/17/04 bike 40 mile moderate tempo flat ride: 2 hours 2 8
4/16/04 rest 0 6
4/15/04 174.5 13 swim 1200 Y felt awkward…this workout to be continued.. 1 6
4/14/04 0 5
4/13/04 0 5
4/12/04 174 12.8 run java shack and back: 1:46:35, HR 138 1.75 5
4/11/04 175 13.3 bike/run 3:21 Elfin Forrest HR 133 + 30 min run HR 155…ran hard - very tired. 3.25 3.25
4/10/04 rest 0 0
4/9/04 rest 0 7
4/8/04 rest 0 7
4/7/04 rest 0 7
4/6/04 rest 0 7
4/5/04 rest 0 7
4/4/04 rest 0 7.75
4/3/04 Ralph's 1/2 IM swim 46:33 T1 8:46 Bike 3:34 HR 145 T2 5:07 Run 2:19:42 HR 149 6:54:08 218/246 7 12.75
4/2/04 180.2 13 rest 0 7.25
4/1/04 180.2 13 rest 0 8.25
3/30/04 180.2 13 rest 0 8.75
3/29/04 180.2 13 rest 0 9.25
3/28/04 run speed run - 15x, 40 min total, HR=152 0.75 9.25
3/27/04 bike 4:50 hard bike - HR avg 144, peak: 170..lake wholford/elfin ride 5 10.25
3/26/04 177.2 13.2 swim 3000 y speed swim - felt fast after a week w/o swimming! 1.5 8.75
3/25/04 bike speed bike 4 min intervals (HR 165)..santa luz 1:00 1 8.25
3/24/04 run intervals on treadmill in Atlanta 0.5 7.25
3/23/04 run intervals on treadmill in Atlanta 0.5 6.75
3/22/04 rest 0 6.25
3/21/04 177.6 11.5 run 1:45, HR 147 - heavy and slow after yesterday…tired all weekend 1.75 6.25
3/20/04 bike 3:23 - Elfin Forrest, HR 131 3.5 4.5
3/19/04 swim 1 mile cove swim 1 1
3/18/04 rest? 0 0
3/17/04 rest? 0 0
3/16/04 rest? 0 0
3/15/04 rest? 0 0
3/14/04 rest? 0 1
3/13/04 rest? 0 3
3/12/04 rest? 0 5.5
3/11/04 rest? 0 7
3/10/04 rest? 0 8
3/9/04 rest? 0 9
3/8/04 177.4 13.1 swim 2500 y swim 1 11.75
3/7/04 run 2:00 2 13.25
3/6/04 bike 2:30 min ride with lawrenece 2.5 12.75
3/5/04 swim 3000 y swim 1.5 14.25
3/4/04 bike 1 hour bike 1 14.25
3/3/04 run 70 min run 1 14.25
3/2/04 176.6 12.6 run/bike 50 min run, HR 143 (slow, tired); 1:45 min bike, HR 140, cold, slow 14.5 mph coastal ride 2.75 14.25
3/1/04 175.4 13.7 swim 4300 yard swim 2.5 12.5
2/29/04 run 1:40 run 1.5 11.5
2/28/04 brick 3:15 hour ride/30 min run 4 11.5
2/27/04 176.3 13.3 swim 2500 yard swim, endurance workout 1.5 9.5
2/26/04 bike 1 hour bike 1 10.5
2/25/04 run 70 min run 1 10.75
2/24/04 run 50 min run 1 11.75
2/23/04 swim 2600 Y swim, endurance workout 1.5 13.75
2/22/04 run 1:20 run 1.5 16.25
2/21/04 efx 2 hour (rain) 2 15.75
2/20/04 swim/workout 3000Y aerobic…endurance 2 weight workout 2.5 18.25
2/19/04 bike 1:15 min stationary recumbent in Henderson 1.25 15.75
2/18/04 176 14.1 swim/run 2 14.5
2/17/04 178 14 efx/bike 30 min efx HR 135..2:17 bike (la costa loop) 3 12.5
2/16/04 179 13.1 run/swim/workout 2:01 run HR 129 past SVA…2500 yard swim…endurance II workout (4 hour day) 4 9.5
2/15/04 178.8 14.5 swim 1 hour (1 mile) ocean swim 1 5.5
2/14/04 180 14 bike 4:30 min (70 mile) loop. HR=132 4.5 6.25
2/13/04 177.8 14 swim/workout 3000Y aerobic…endurance 2 weight workout 0 4.5
2/12/04 bike 1:15 min stationary recumbent in Henderson 0 4.5
2/11/04 swim/run am: 2000 Y pm: 1:15 aerobic treadmill run HR 145 0 4.5
2/10/04 run/bike 50 min treadmill run HR 135 pm: 1:20 exercise bike HR 125 0 4.5
2/9/04 swim/lift am: 3000 swim pm: endurance 2 0 4.5
2/8/04 180.2 14.4 run 1:45 min easy beach run 1.75 4.5
2/7/04 179.6 15.4 bike/run 2:15 min bike 16 mph HR 138 & 30 min run HR 146…avg HR 139 2.75 2.75
2/6/04 rest? 0 0
2/5/04 rest? 0 0
2/4/04 rest? 0 1.25
2/3/04 rest? 0 4.25
2/2/04 rest? 0 7.25
2/1/04 rest? 0 7.25
1/31/04 rest? 0 7.25
1/30/04 rest? 0 7.25
1/29/04 180.3 13.7 bike 1:22 min 15.1 mph HR 132 1.25 7.25
1/28/04 swim/run 3000 Y swim/1:02 FAST run (152 HR) 3 6
1/27/04 181.1 12.6 run/bike 52 min run HR 139, 2 hour bike HR 136 3 3
1/26/04 rest? 0 0
1/25/04 rest? 0 0
1/24/04 rest? 0 0
1/23/04 rest? 0 0
1/22/04 rest? 0 0
1/21/04 rest? 0 0
1/20/04 rest? 0 0
1/19/04 rest? 0 0
1/18/04 rest? 0 2.5
1/17/04 rest? 0 3.75
1/16/04 rest? 0 3.75
1/15/04 rest? 0 3.75
1/14/04 rest? 0 3.75
1/13/04 rest? 0 3.75
1/12/04 swim/workout 3250 yard swim, left knee was sore kicking. Weight workout afterward was veryhard. 2.5 3.75
1/11/04 run 1:16:09, HR 137 1.25 1.25
1/10/04 rest? 0 0
1/9/04 rest? 0 2.25
1/8/04 rest? 0 4.75
1/7/04 rest? 0 5.75
1/6/04 rest? 0 5.75
1/5/04 rest? 0 5.75
1/4/04 rest? 0 5.75
1/3/04 176.8 14.8 bike 2:15 min bike HR=145 speed 15.9 mph leucadia loop la costa 35 miles 2.25 5.75
1/2/04 176.2 14.1 swim/workout 2500 Y solo/2X12 workout 2.5 3.5
1/1/04 177 14.7 bike Sluz+1:03:45 15.9 mph HR139 1 1
12/31/03 176.6 14.4 swim/run 2500 Y master group/EOT 51:24 HR 155 0
12/30/03 bike 40 min bike 0
12/30/03 run/bike 2:15 min bike HR=140, 55 min efx HR 120 0
12/29/03 179.4 14 swim/workout 3000 y swim/ adaptaion II 0
12/28/03 run/efx trail: 1:02:51 hr 150/30 min efx 0
12/27/03 178.2 14.4 swim/bike 1:30 min bik, 15.7 mph, HR=139/1500 yard swim 0
12/26/03 efx 60 min 0
12/25/03 efx 45 min 0
12/24/03 swim/run masters swim workout/adaptation II 0
12/23/03 run/bike 0
12/22/03 179.4 14 swim/workout masters swim workout/adaptation II 0
12/21/03 179.2 13.6 run/bike 41:11 trail/1:09 bike HR 131 0
12/20/03 179.6 14.2 swim/bike 2:37 del norte-lacsta-sorento HR 137/1500 yard swim mixed free + 200 kick + pulls 0
12/19/03 swim/workout 2000 yard PAC/adaptaion 2 0
12/18/03 run 30 min 8.5 min miles 0
12/17/03 180 14 swim/run Broadband Wireless Workshops 1-6 0
12/16/03 180.2 13.2 run/bike 47 min run, HR 141 (bridge)/15.0 mph, 1:31:55, HR 139, 22.2 miles 0
12/15/03 180 14 swim/workout masters swim workout/adaptation II 0
12/14/03 179.8 14.2 run/bike 1:29:57 PS65 (43:10/46:37) HR 145/ 0
12/13/03 180 12.9 swim/bike 1200 meter easy swim/1:57 min(30.5 mile) la costa ave, HR 139, speed 15.5 mph 0
12/12/03 180.4 14.2 swim/workout 2000 meter hard/adaptaion 2 workout 0
12/11/03 179.2 14.3 bike/run 1:07 santa luz in rain, HR 131/29 min local jog, HR 142 0
12/10/03 180.2 12.8 swim/run 2000 meters swim, 47 min run, HR=147…tired 0
12/9/03 180.4 12.9 run/bike 58:47 eop HR 139/1:06:53 min bike santa luz, avg HR 132 14.6 mph 0
12/8/03 179.8 14.1 swim/workout 1700 meters hard/40 min adaptation II workout 0
12/7/03 179.2 14.5 run/bike Trail - 1:11/hr=139/bike 40 min hr=139 0
12/6/03 178.6 14.4 bike/swim 25.2 mile (14.9 mph) HR 138/1000 meter swim - easy 0
12/5/03 179.8 14.4 swim/lift 1500 meter swim/adaptation lift 2 0
12/4/03 181.6 14.4 run/bike 31 min run, avg HR 136/santa luz loop, hr 136, 1:05:08 0
12/3/03 182 14 swim/run 1500 meter swim (hard)/42 min run avg hr = 150 0
12/2/03 180.6 14 run/bike trail eot 53:27 avg hr 149/efx 60 minutes, avg hr 117 0
12/1/03 181 13.9 swim/workout 1500 meters w/masters; adaptation 2 workout 0
11/30/03 179.4 14.7 run/bike trail - eop - 55:46 avg hr 142/45 min bike 0
11/29/03 179.2 16 bike/efx 1:52 min bike to la costa ave., avg hr 143, 16.2 mph/45 min efx 0
11/28/03 180.6 15.3 bike/workout 24 min exercise bike/adaptation lift 2 0
11/27/03 bike/efx 1:04 santa luz/35 min efx 0
11/26/03 180.2 14.3 swim/run 1500 meters swim; 31 min run (avg HR 150) 0
11/25/03 179.8 14.6 run/bike 35 min run (HR 154); pm 1:04 sant luz loop (15.3 mph, 16.37 miles, HR=158) 0
11/19/03 run 6.32 mile trail: 10:53/mile, avg HR 154 0
11/18/03 run 40 min on trip with J. Madsen to Yahoo!/Accenture 0
11/17/03 run 60 min 0
10/26/03 182.2 15.3 efx 2 hour efx 0
10/25/03 182.8 16 bike flip turn seminar, 1:15 min bike 0
10/20/03 182.2 14.3 swim/lift 0
10/19/03 180.2 15.3 run 40 min trail - fast, 151 bpm average 0
10/18/03 180.6 16 bike 33.2 miles, 2:06:47, 15.8 mph, 145 bpm average 0
10/12/03 efx 1 hour 0
10/11/03 181 15.8 bike 1 hour 0
10/9/03 efx 1.5 hours 0
10/9/03 efx 1 hour 0
10/8/03 181.2 16 rest 0
10/7/03 181.4 15.1 swim/bike/run 1300 meter swim/cramps;
10/6/03 swim/lift 1000 meters easy, easy lifting in the afternoon.
10/5/03 MB Sprint Tri swim (500)15:27, Bike (15K): 41:13 run (5k): 29:47 Overall: 1:26:27
9/23/03 183.8 15.8 rest day
9/22/03 185.2 15 rest day
9/21/03 184.8 15.6 run 1:21 trail run, HR avg-135, max-161…hot, but easy, slow
9/20/03 183.6 15.8 bike/run/swim 1:10 min (SB and back) 15.2 mph+30 min trail brick; pm - 1000 meter swim
9/19/03 185 15 run long intervals, (2x1200) plus shorter…HR avg 151, peak 174, 48 min total time
9/18/03 185.8 15.5 VO2Max/swim/run 15 min VO2 max=51.8, S:1000 meter swim w/intervals,B: 1:35 min 16.3 mph, 25.2 mile
9/17/03 185.5 15 run 49 min trail run - HOT
9/16/03 184.2 16.1 swim/run 1500 meter aerobic, pm: Santa Luz Loop 1:01:30 (16.0 mph) HR = 158/173
9/15/03 183.5 15.5 efx 40 min
9/14/03 184.4 15.5 run 1:15 minutes, hot, down to trail end (147 avg HR)
9/13/03 185.3 15.1 swim/bike 1000 meter swim, 60 min exercise bike all in HR range
9/12/03 run still felt sick (in Henderson) 25 min
9/11/03 swim/bike 500 meter quick swim; pm: 35 min bike
9/10/03 efx 30 min - felt sick
9/9/03 184.4 15.6 swim/bike 2000 meters swim, 40 min bike
9/8/03 184.6 14.9 rest sick - caught nicole's cold after long weekend (d&b, racetrack, padres, etc)
9/7/03 183.2 15.9 run 40 min easy - hot day
9/7/03 185.4 13.9 bike/run/swim coast ride 1:20 (133 HR), run 26 min(142), swim 1000 meters
9/5/03 185.6 15.3 run 55 min - 6x2 min intervals avg HR 152, peak 176 - very hard after last 3 days
9/4/03 184.4 14.9 swim/lift/bike 1000 meter FAST intervals, Chisel (quick reps) workout at PAC, 23.8 miles/15.2 mph/HR149
9/3/03 swim/lift 1000 meters easy, easy lifting in the afternoon.
9/3/03 184.4 15.9 run run to end of dirt:61min, HR 133/154
9/2/03 187.2 14.3 swim/efx am: 1500 meter aerobic swim, pm: efx as bike substitute(rain)HR 140 avg, 179 interval
9/1/03 rest Monday labor day holiday
8/31/03 185.2 16.1 run TP Beach 1:21:28, HR 136/147, slow fat burner TP-Solana Beach
8/30/03 186.2 16 bike/run/swim SL Loop w/andy:1:03:21 (15.7 mph) HR147, Trail to bridge: 43 min HR147, 800M
8/29/03 186.4 15.4 run/lift speed workout (4x100, 4x400, 4x100) 40 min HR=153/180
8/28/03 186.2 15.5 swim/bike 1000 meters - intervals (hard today!); pm:santa luz loop (too hard) 1:04
8/27/03 187.4 16.3 run/lift am: trail 50 minutes HR=135, pm: 1 hour weight workout and ride
8/26/03 187.6 14.6 swim/bike 1500 meters..felt good; PM:fast bike 21.2 miles to Cardiff beach, 14.8 mph, HR=148/165
8/25/03 188.2 14.3 rest
8/24/03 186.6 15.5 run trail: 37/1:19, avgHR=138, hot day
8/23/03 187.2 15.8 bike/swim am: santa luz loop: 1:01:26, 16 mph, pm: 1000 meters moderate effort
8/22/03 187.4 15.6 run/lift speed workout (6x440) 50 min total, pm: full pac workout
8/21/03 186.8 15 swim/bike am: 1000 meter fast swim (w/cmk), pm: 30 min bike
8/20/03 188 15.5 efx/run am: 40 min run..slow but hard, pm: 45 min efx
8/19/03 187.2 15 efx/bike 40 min efx am, 50 min hard bike (sorrento loop plus) in the afternoon
8/18/03 186.2 16.6 swim 1300 meter swim..some foot cramps (could not finish 1500 as a result)
8/17/03 run/efx 40 min trail, 85 deg HOT..HR 151 avg/pm 45 min efx easy
8/16/03 rest vacation from 7/31 - 8/16, sporadic workouts (5xswim, 5x run, 6xbike), nichts in Bosnia
7/30/03 188 15.3 swim/bike 500 meter quick swim; pm: 35 min fast bike
7/29/03 run 35 min
7/28/03 188.2 16 swim/bike 1000 meter swim, 40 min efx
7/27/03 187.8 16.6 run trail - 37:00/1:19, average <140
7/26/03 188.2 16.5 swim/bike am: swim (with CMK)..felt good..pm: bike 12.2 miles, 14.3 mph, 136/157
7/25/03 188.6 16.1 run/lift 15 min PAC lift, 35 min on efx (right leg/hip sore!...strange)
7/24/03 189.4 17 swim/bike am: 100 wu, 2x(25-50-75), 100 cd…pm: santa luz loop bike (16.8 miles)
7/23/03 188.6 17 run/lift 30 min @ 130 bpm, 15 min weight workout.
7/22/03 190 16.9 swim/bike am: 50 m warm, 400 meters (10 minutes) 50 cool, pm:30 min bike, 8 miles, 16 mph, 139/163
7/21/03 190.2 16.9 rest day
7/20/03 189.4 17.3 run 10:00am, HOT trail run: 1:20 min. 132/150, walked A LOT to keep pulse below 140
7/19/03 190.2 17 swim/bike am: 500 meter (pull, kick, etc), pm: 50 min bike, 132/156, 14.6 mph, 12.2 miles
7/18/03 188.8 17 run/lift 30 min treadmill at 125 bpm, 30 min Tri circuit at PAC
7/17/03 189.2 16.2 swim/bike am: 500 meters, pm: Sorrento hill loop (132/155)
7/16/03 188.4 16.3 run/lift am: 35 min, 132/148 tp beach north to 9th; trialthlon weight program
7/15/03 189.8 17.2 swim/bike am: 500 meters, pm: 38 min sorrento hill loop (139/163)
7/14/03 rest day
7/13/03 190 16 run tp beach north, 54 min, turn at 13th street, felt sllloooowwww. 139/153
7/12/03 190.6 17.7 Swim/Bike 500m swim - easy, santa luz loop 139/163, speed=14.5, 1:08:36
7/11/03 190.2 17.4 run/efx trail easy, 31:00 Avg HR 136, peak 156; efx 33 min Avg HR 115, max 140
7/10/03 189.8 16.5 combo/swim 15 min bike, PAC workout - ez..need recovery!/16:28 500 M swim
7/9/03 190 17.5 bike 2:07/32.1 miles/15.2 mph avg (1 HR to ponto turnaround) coast cruise, Avg HR 131,. Max 156
7/8/03 189.8 17.2 run/swim 52 min trail: (25 out, 27 back) past fence, Avg HR 149, max 172
7/7/03 190.4 17.5 combo/bike 15 min bike, PAC workout/ afternoon: santa luz bike 1:08:47/14.4 mph, Avg HR 140 max 163
7/6/03 190.2 18.2 efx 45:35, Avg HR 123, peak 138.
7/5/03 190.8 18.9 run 53 min (25 min out/28 min back) run to "just over" bridge hill w/fence, Avg HR 153, max 169
7/4/03 189.6 18.3 combo 20 min bike/normal PAC workout, big July 4th dinner!
7/3/03 190.2 17.3 efx 60 min, easy aerobic, Avg HR 121, max 138
7/2/03 190.4 18.2 bike santa luz loop: 16.5 miles/1:05:45/15.1 mph. Avg HR 155, max 175
7/1/03 190.7 18.8 efx 60 minutes, avg HR 135, peak 151, morning HR 62
6/30/03 191.5 17.7 run low tide! TP Street - 3 palms, 25:00, 49:20, 151 HR avg, 174 peak, 39"
6/29/03 191.6 18.5 combo morning: 20 min efx, rock climbing, PAC workout evening
6/28/03 192 18.2 bike santa luz loop: 16.5 miles/1:06:50/14.9 mph. Avg HR 155, max 173
6/27/03 193.2 18.1 combo 15 min stairclimber, 45 min full weight workout.
6/18/03 run 1:00 hour trail jog, HR: 155/179
6/16/03 PAC + 1:16 hour workout - 35 min weights, 35 min bike and aerobic
6/14/03 bike santa luz +, 1:22 hour on bike, HR: 149/178
6/10/03 194.6 19.8 efx 50 min, Low/Med intensity, Avg HR 125, peak. 151 - still have bad cough/illness
5/2/03 195.4 18.2 bike 53 min del mar loop..hilly! Avg HR 150, peak 186 (portofino)
5/1/03 194.6 16.2 pac / efx 10 min bike warmup,pull down: 12x6, 10x7, 8x8, 6x11, 12x6 low row 8x6, seated fly:12x30, 10x35, 8x40, 6x50, press 8x100 seated military: 12x30, 10x40, 8x45, 6x50, 6x40, side raise 12x40..standing curl 12x30, 10x40, 8x50, 6x70 EVENING - 25 min efx
4/30/03 192.2 18.6 efx 40 minutes
4/28/03 192.6 20.2 pac 10 min bike warmup, bench: 12x95, 10x115, 6x125, 6x135, 8x95, 12x30 fly, low row 12x6, 10x7, 8x8, 6x12, 10x8..pulldow 10x80, side raises:12x10, 10x12.5, 8x15, 6x20, 6x10. seated curl: 12x15, 10x20, 8x25, 6x30, 10x15 straight bar: 10x30. rope tri:
4/27/03 efx 35 minutes - right knee sore in evening - as it has been for 3 months
4/21/03 194.2 18.2 pac aerobic: 35 min seated bike, 130 HR avg, 168 max, 25 min stair climber (L8), 7.3 METS, 165 avg HR, 175 max, standing crunch: 12x30, 10x50, 8x70, 6x80, 12x60, crunch machine
4/20/03 194 18.6 pac low row: 12x6, 10x7, 8x8, 6x10, 11x8, lat pull down, military: 12x30, 10x40, 8x50, 5x60;11x40; seated cable: 12x40, 10x45, 8x50, 5x60, 10x45:rope tri: 12x5, 10x6, 8x7, 6x8, 10WDips x 10; seated machine curls
4/19/03 194.7 19.7 efx 45 minutes
4/18/03 bike santa luz loop - 17.0, 1:16 total
4/17/03 pac 15 min warmup, 12x95 bench, 10x115,5x135, 12x95, 8x35 cable, lat 12x6, 10x7, 8x8, 5x10, 12x7..11x6seat, side 12x10, 10x12.5, 8x15, 6x17.5, 12x10, miilitary, bar curl 12x30, 10x40, 8x50, 12x30, 10x20 machine, cable tris
3/11/03 pac incline (100), row (?), military (?), cable (?), seated machine crul, +20 min bike
3/7/03 190.4 16.5 efx 80 min
3/6/03 188.5 17 pac pull down (110), side raise (20), cable flys (?), curls (60), overhead cable (?) + 10 min bike
3/5/03 run ugly! 25 min to bridge, run/walk back. 55 min total
3/2/03 ffc overall w/o, 30 min bike
1/27/03 pac cable chest/bench, low row/1chin, shoulder press/side raise
1/13/03 181.6 17 bike 11.4 miles, 54:11 min, hilly RSF Farms course, very hard when you are this out of shape!
1/12/03 combo 30 min aerobic, PAC 1 set x 12 rep general workout
10/11/02 run pump station 65: 36:37/1:16:34, avg:152/167 total 159. a bit quick, but no pain
10/9/02 170.6 13.5 run trail:28:35/59:35, no tendon pain today, avg=147 (out 134/back 159) hr was 110-115 until I reached the trail…weird
10/4/02 172.5 12.9 bike 53:20 out/55:02 back, bike, 25 miles
10/3/02 176.3 12.4 run 39:19/1:20, avg=159, Pump station 65
10/2/02 w/o & efx pac(20 min bike, pulldown, side raises, cable pulls, seated curls, tri extensions), 45 min efx easy
10/1/02 run trail: 29:46/1:02:18, avg=152, felt better, mild tendon pain, but not heavy running
9/27/02 170.6 11.9 run less sore tendon, but, still sore. Ice helping.
9/26/02 w/o 24 min bike, cable pulls, side raises, rowing, tricep extensions, long bar curl
9/25/02 169.8 13.5 run very sore left a-tendon…uh oh…
9/8/02 172.3 13.6 run trail: 28:50/1:02:14, avg=154
9/7/02 11.7 w/o pac normal
9/3/02 168.2 11.2 run run: pump station 65, 43:55/1:30, 150 bpm avg, very hot, tired
8/18/02 run & w/o intervals on treadmill, fastest 1/2 mile at 5:42 pace…normal w/o
8/17/02 169.8 11.7 run trail, easy - 1:02:48, avg=151
8/16/02 169.8 12.7 run & w/o 2x10, 2x7:30 & PAC workout
8/15/02 171.8 12 run trail: 1:12:51 (34/38, avg=140) very, very easy recovery day…
8/14/02 run & w/o treadmill PAC & w/o
8/13/02 171.4 11.7 run 2:27 big loop at Mission Bay
8/12/02 w/o pac normal
8/11/02 run trail 1:00:57/161 - breakdown 29:16/31:41
8/10/02 vacation - hike
8/9/02 run trail: 59:09, (down 28:21 avg=149, back 30:47 avg=171) left tendon mildly sore
8/8/02 170 12.5 w/o pac normal
8/7/02 171.4 12 run trail 1:08:07, avg=145, (down:31:44/138, back: 36:21/151) left tendon mildly sore, felt heavy/tired
8/5/02 172.2 11.8 run Mission Bay loop - 1:20 (slow), avg=155
8/4/02 w/o pac normal
8/3/02 171.4 12.2 run pump station 65: 44:21/1:30:00, 150/169
8/2/02 170 13 w/o pac normal
8/1/02 171.6 12.6 run trail; 29:30/1:02:30, 161/175, post w/f=168/11.2, still felt slow and hot.
7/31/02 w/o pac normal
7/30/02 run trail 30:00/1:04:24, avg=156, max=171, felt slow
7/29/02 171.8 12.4 w/o pac normal
7/28/02 run loop through penn. Canyon, 2:25 (est. 15 miles), avg heart rate=148, peak=175
7/23/02 run trail: 30:33/1:05:49, avg=158, max=175, 80 degrees, ran at 2:00 pm, left foot sore with insert.
7/22/02 w/o lj ffc normal
7/19/02 run mira mesa: 28:30/56:58, avg:164, max=185
7/18/02 171.6 12.9 w/o pac normal
7/17/02 172.6 12.1 run mira mesa blvd, 28:35/58:37, 175 avg, 185 peak
7/16/02 173 13.3 w/o garage
7/15/02 175.5 11.9 run mira mesa blvd, 28:10/57:19, (175 avg)
7/14/02 174.3 14 w/o garage
7/13/02 173.8 13.8 run beach tp south to end of lj shores, 2:21 min total, avg=134, max=158
7/12/02 173.8 13.8 bike two hill ride w/ed, 1:11, 16.2 miles, 13.8 mph avg.
7/11/02 w/o enc ffc long workout
7/10/02 174 13 efx 40 min
7/9/02 173.4 13.4 run trail: 31:30/1:04:59…still not recovered
7/8/02 173.6 13.4 w/o 24 min bike, decline bench, lying row, side raises, long bar curl
7/7/02 172.2 12.9 run sorrento valley bonk to post office (1:10), bonk at bike store (1:25..1:45 total). Walked last 3.5 miles…ouch!
7/6/02 174.8 14.1 bike santa luz route; 1:06:17, 15.2 avg, 38.9 max, Tour de France Proluge in Luxembourg (L.Armstrong wins)
7/5/02 174.6 13.6 w/o enc ffc long workout
7/4/02 bike santa luz route; 1:09, 14.7 mph avg
7/3/02 w/o LJ FFC Long Workout
7/2/02 174 13.2 run trail: 33:01/31:38=1:04:39…avg=143/max=179
7/1/02 174 13.7 w/o LJ FFC; 24 min bike, 4xchest flys+bench, 4xpull down+raise, 4xmilitary+flys, 3xbarbell curl
6/30/02 run Long run, 1:02:14/2:08:24, to sorrento valley train station, avg=148/max=183 - new orthotic, no foot pain
6/29/02 swim? Wild River GS trip…no formal workout
6/28/02 175 13.8 run TB beach south, 1:03, avg=140/max=166
6/25/02 174.6 12.9 run tp beach north, 56:29, (finish at bridge), 147/182 some speed work during run
6/24/02 176.8 12.9 w/o LJ FFC normal
6/23/02 174.6 12.1 run trail: 1:03/1:10 151/167 slow
6/22/02 173.6 13.2 w/o garage - 30 min efx, 60 min workout
6/21/02 172 13.1 run mira mesa blvd, 30/1:01, 7 min in zone (165 avg)
6/20/02 171.8 13.5 w/o back from asia - quick noon workout at
6/3/02 172.8 12.3 w/o LJ FFC light workout - 20min bike, 15-13 reps/3 sets ea
5/30/02 174.2 13.2 bike 17 mile two hill ride with Ed K.
5/29/02 174.8 13 efx 40 min
5/28/02 175.6 13.5 run trail: 29:13/1:00:25, avg=144, max=176…no left forefoot pain, mild tendon pain at end (left), quick on hills
5/27/02 175.2 13.9 w/o LJ FFC 40 min bike/45 min workout, light weights (all but tricep) high reps
5/26/02 175.4 14.2 run long run,1:00:02/ 2:01:45, sorrento train station and back, avg=140/max=166
5/25/02 w/o lj ffc medium workout/20 min bike
5/24/02 176.4 13 bike tp 2 hill ride solo and fast.
5/23/02 175.6 13.4 w/o medium enc ffc workout
5/22/02 176 13.8 run trail: 29:30/1:01:38, avg=148, max=173
5/20/02 177.2 13.5 efx 40 min
5/19/02 176.4 14.7 w/o garage - 30 min efx, 60 min workout
5/18/02 run 1:00 med difficulty run on pavement, modified forefoot (holes drilled), very mild pain
5/17/02 177.2 13.2 w/o enc ffc long workout
5/16/02 176 14.7 efx 40 min
5/15/02 176.4 14.9 run trail: 30:49/1:05:40, 148 avg/170 peak - left foot sore
5/14/02 176 13.7 w/o enc ffc long workout
5/13/02 fast nicht 30 min
5/12/02 run 1:50 long run, 146 avg, 169 peak.
5/11/02 174.6 13 w/o LJ FFC Long Workout
5/10/02 174.8 14.7 a bit better in am,
5/9/02 176 13.9 run sick feeling in am, noon 40 Min run
5/8/02 175.6 13.7 efx & w/o am: 45 min avg=118, max=142, pm: 20 min bike/40 min workout at LJ FFC
5/7/02 177.6 13.7 run trail: 32:06/1:06:48, avg-149, peak 177 - no orthotic in left foot, no pain either
5/6/02 177.4 13.1 efx 45 min
5/5/02 w/o enc ffc long workout
5/4/02 176.2 14.6 run trail:31:45/1:08, avg - 156, peak 177
5/3/02 bike 1 hour tp 2 hill ride with Ed and steve ball, not all that easy, but invigorating
5/2/02 177.6 13.7 efx 45 min (avg 114/135 max)
5/1/02 179.4 13.9 efx 35 min (hr 114 avg/128 max)
5/1/02 1/2 IM swim 50:45 T1 5:58 Bike 3:50 T2 5:23 Run 2:45 overall 7:38:09 213/234
4/30/02 179.4 14.1 run trail, 32:10/1:05:35, avg - 148, peak 175, 79% in zone
4/28/02 bike santa luz loop - 17.7 miles, 14.3 mph, 1:14:04 total time
4/27/02 177.2 14.5 run trail, 33:03/1:09, avg - 156, peak 176, 62% in zone.
4/26/02 177.2 13.7 w/o LJ FFC , slow workout rep speed (10 sec)
4/25/02 177.7 13.7 efx 45 min
4/23/02 179.6 12.7 on travel
4/22/02 179 13.2 efx 45 min
4/21/02 181 14.4 run 43:32 short trail run. Right calf only mildly sore, but kept run short. Ball of left foot sore last 10 minutes.
4/20/02 w/o enc ffc long workout
4/19/02 178.8 16 bike 1 hour tp 2 hill ride with Ed - nice day, rode easy.
4/18/02 177.6 13.8 w/o FFC LJ Normal
4/17/02 178.2 13.9 efx 50 min
4/16/02 178.6 14.2 w/o garage workout
4/15/02 179.2 14.9 efx 45 min
4/14/02 run trail: 32:56, stopped at 1:00 at Fellatio del mar,right calf so sore I walked (could not run) back. Did not feel bad till turn
4/13/02 w/o enc ffc long workout
4/10/02 178 14 run trail: 32:30/1:09:55/57:34 in zone, right calf sore - pulled?
4/9/02 w/o LJ FFC normal
4/8/02 177.4 14.5 nichts
4/7/02 176.2 13.6 efx 60 min
4/3/02 177.2 13.5 efx 30 min
4/2/02 178.2 14.2 run trail:32:00/1:06:24/51:21 in zone
4/1/02 176.6 14.1 efx 45 minutes
3/28/02 179.2 14.1 run trail:33:19/1:09:33/58:34 in zone
3/27/02 177.2 14.1 w/o 20 min efx/normal-light
3/26/02 176.8 15.2 run trail: 31:30/1:06:41/46:21 in zone
3/25/02 177.2 14.5 nichts
3/24/02 run trail: 32:30/1:09:32/35:26 in zone
3/23/02 w/o enc ffc long workout
3/22/02 178.2 13.9 efx 45 min
3/21/02 w/o FFC normal
3/16/02 177 14.5 run Pump station 65, 46:00/1:35:00
3/13/02 176.8 13.3 w/o 30 min efx, press/chin ups/side raises/dips/curls
3/12/02 177.4 14.1 run trail 31:31/1:07:32
3/10/02 run Pump station 65, 46:00/1:35:00, left tendon ok, bottom of foot sore.
3/9/02 w/o garage workout
3/8/02 run trail:
3/5/02 175.4 12.8 run trail: 32:24/1:09:27/54:16 in zone
3/4/02 efx 45 min
3/3/02 w/o FFC normal/ pm abs
3/2/02 175 14.3 run 6:30 am: pump station 65, 44:54/1:33:57, 1:27:22 in zone (155 bpm), left tendon sore
3/1/02 175.4 13.2 efx 45 min/700 kcal
2/27/02 176.8 13.3 efx 45 min/700 kcal
2/26/02 176.6 12.1 run trail 1:09:34/59:40 in zone, left tendon sore (as it has been for weeks…)
2/25/02 174.8 12.6 efx 45 min
2/24/02 173.8 13.3 w/o & run 6 am garage w/o, 2 pm 1 hour run (beach, very slow - high heart rate)
2/23/02 174.8 13.5 bike santa luz (?) loop - 17.2 miles/1:14:38
2/22/02 175.2 13.8 w/o & run 30 min efx, bench flys/side raises/dips/bench rows/curl+chin combo, lunch 1 hour run (hot)
2/21/02 174.4 12.7 run trail: 32:10/1:09:14/48:24 in zone
2/20/02 175 14.4 efx 45 min
2/19/02 176.4 12.9 efx 45 min, 6xab, then a day at Disneyland!
2/18/02 176.6 13.1 w/o UTC 24HF: 24 min bike, 4xlying rows/pulldown, 4xseated bench/machine flys, 4xMilitary/sideraises, curls, cable tris
2/17/02 175.5 12.8 run Trail run 31:13/1:04:38/45:19 in zone - heavy rain!
2/16/02 176.6 14.1 efx 45 min, 6xab
2/15/02 174.2 13.9 w/o & bike am: garage w/o; lunch 1 hour 2 hill bike
2/14/02 175 12.7 run 1 hour down mira mesa blvd
2/13/02 176.2 13.8 efx & w/o am:efx 45 min, pm w/o
2/12/02 176 14 run trail:32:01/1:03:55/16:05 in zone
2/11/02 177 14 efx 45 min
2/10/02 177 14 run trail:32:55/1:07:33/19:39 in zone
2/8/02 177 14 bike Friday ride with Ed - 1:15 to Solana Beach and back
2/7/02 177 14 efx & w/o 45 min efx;row/side raises/flat bench/curls/dips
2/6/02 175.4 14.4 run trail: 32:55/1:09:32/17:53 in zone
2/4/02 176 14 efx 45 min/floor crunch/leg raises
2/3/02 175.5 13.8 run trail: 32:45/1:09:50/29 in zone, "dead legs" - I'm concerned about the 1/2 marathon on Sunday!
2/2/02 174 14.7 efx am: 30 min efx, pm - garage w/o
2/1/02 174 14.7 efx 45 min
1/29/02 175.8 13.9 efx 45 min
1/28/02 176.8 12.8 w/o garage workout - nothing special - 3x
1/27/02 176.2 13.3 run trail: 1:02/1:08 42:33 in zone
1/26/02 175.2 12.8 efx 45 min am efx
1/25/02 bike 1 hour - work/torreypines/park road/return - not easy!
1/23/02 179.4 13.7 efx sick since last entry! Same with family. 45 min efx today.
1/14/02 178.8 13.7 rest still sick (now very sore throat, hoarse, bad cough), spouse too, kids too…mr. "sick" mom today
1/13/02 still sick (continuing lethargy, aches, mild fever)
1/12/02 Sick - 103 fever/chills/aches
1/11/02 feeling very weak and sick - no workout
1/10/02 no workout - did not feel well - returned from LV
1/9/02 7 am breakfast with commerce secretary - no workout
1/8/02 40 min workout in Treasure Island Gym
1/7/02 garage workout - nothing special - pm fly to LV for CES
1/6/02 177.8 13.4 run pump station 65, 40:00/1:24:10, 45:46 in zone (155 bpm)
1/5/02 177.6 13.3 w/o UTC 24HF, flys/pull downs/military/barbell curls/cable tris
1/4/02 177.8 13.6 efx/run 45 min am efx, 30 min lunch run (left tendon still sore)
1/3/02 178 13.9 run 6:30 am, trail: 32:00/1:07:45/36:48 in zone, left tendon sore
1/2/02 179 13.9 w/o La Jolla 24H at Lunch, normal workout (military/flys/pull down/cable tri/curls)
1/1/02 efx 90 min - left tendon sore
12/31/01 180.1 13.1 run trail:30:45/1:05:33/44:07 in zone, left tendon mildly sore, bottom of feet both sore
12/30/01 w/o enc 24h fit: light 3x workout
12/29/01 run trail, 30:35/1:02:12/10:33 in zone - 198 max hr
12/27/01 178.6 14 week of little rest.
12/24/01 run trail, 32:11/1:07:25, 25:59 in zone
12/23/01 w/o 24HF - decline bench/cable pull down/military/barbell curls /behind head raises (triceps)
12/22/01 177.4 13.8 run very slow, but heart rate was not! Trail run 35:00/1:14:41, 48:49 in zone (26 min out of zone on a slow day!)
12/21/01 177.2 14.5 w/o at 90% health…or thereabouts..
12/19/01 176.2 15 w/o road to recovery - at 75% now...chest flys/side raises/bench rows/back raises/curls
12/18/01 177.8 14 efx still feeling sick, but, 50 min
12/17/01 177.8 14 nothing! illness digressed and became more severe/in chest - suspended all workouts for one week.
12/13/01 177.8 13.4 efx STILL SICK…45 min efx
12/12/01 178.4 13.6 efx still sick, Peter's 40th…40 min
12/11/01 w/o still sick, easy at 24H fitness in UTC
12/10/01 176.4 14.4 efx still sick, after 11 min quit due to sore left knee
12/9/01 run trail, 31:48/1:10, 56 in zone, still a little sick and left knee became sore during run
12/8/01 175 13.6 w/o sick…but easy typical 24H w/o: fly machine/military machine/pulldown/cable tri/bar curls
12/7/01 174.4 14.4 efx sick, but, did efx workout for 40 min…made me feel a bit better
12/6/01 176.8 13.7 efx sick, but, did efx workout for 40 min…made me feel a bit better
12/5/01 sick - no workout
12/4/01 sick - no workout
12/3/01 sick - no workout
12/2/01 176 12.9 sick - no workout
12/1/01 at gym: light workout - still sick
11/30/01 efx 60 min - still sick
11/29/01 efx sick - no workout
11/28/01 177 13 efx 30 min - still sick
11/27/01 sick - no workout
11/26/01 177.8 12.8 efx 35 min - still feeling sick (a cold) since sat afternoon
11/25/01 176.6 13.4 w/o side raises/bench flys/side rows/curls - feeling run down.
11/24/01 175.8 14.4 run Trail+ to pump station 1:33:19/1:26 in zone
11/23/01 176.4 13 w/o 24HF - decline bench (230 max)/lying row (105 max)/military (110 max)/barbell curls (30 m)/cable pull down (90 m)
11/22/01 175.3 13.3 run trail: 31:00/1:01:10 - quick retrurn, MHR=193,28:38 in zone, Happy Thanksgiving!
11/21/01 176.6 12.4 w/o bench rows/side raises/flys/overhead pull/curls
11/20/01 176.3 13.2 efx 75 min
11/19/01 175.6 12.2 run trail - 29:33/1:02:52…left tendon stiff at start…cold…
11/18/01 176.2 12.3 w/o bench/pull ups/military/curls/dips
11/17/01 177.2 12.1 run trail - 31:30/1:01:44 -2nd half tempo, 36:11 iin zone
11/16/01 175 13.3 w/o bench rows/side raises/flys/curls/dips
11/15/01 175.2 12.2 run 29/101, 27 in zone
11/12/01 176 13.5 run 32/105, 55 in zone
11/11/01 175.4 14 w/o pull ups/incline flys/military/curls/dips
11/10/01 174.6 14.1 run trail run - 32:24 out, 62:00 in, 23 min in zone
11/9/01 175 13.3 efx am: 35 min
11/8/01 179 13.7 w/o enc 24h fit: side barbells (25)/bench(155)/machinepulldown(230)/trimachine(100)/barcurls(70)
11/7/01 176.4 12.7 efx am:40 min efx
11/5/01 177.4 12.3 efx am: 30 min efx;32:50/1:08/1:32 (1:21 in zone) long trail+
10/29/01 176.2 14.3 run trail: 30:45/1:04:20, 48:25 in zone
10/29/01 efx 55 min
10/27/01 w/o at gym: lying row 105, seated military 110, bench 95/115/135x8, seated curls 75 max, behind head tri 100 max
10/25/01 175.4 13.4 efx 50 min
10/24/01 177.2 13.5 w/o & run bench flys/rows/military/curls/dips; mira mesa 28:42/58:33
10/23/01 176.8 12.9 run trail run
10/22/01 176.2 13.5 w/o pull ups/incline flys/side raises/curls/dips
10/21/01 174.6 12.8 run trail+ 31:34/55:00/1:30, 1:11 in zone
10/20/01 174.6 11.9 golf w/brad and Jen's party
10/18/01 175 11.9 run 32/1:06, 44 in zone. Not tired, but hard to keep pulse slow.
10/17/01 175.4 12.2 w/o w/o - seated military/standing row/flat flys/dips/curls
10/16/01 177 13.3 run 1:02 trail run
10/15/01 175.4 13.4 efx 40 min efx
10/14/01 run beach tp -> dog beach and return, 1:02, 51 in zone - slow running but hard to stay in zone
10/13/01 175 12.8 w/o dumbell press,flys, barbell rows, dips, curls
10/9/01 174.6 13.1 efx am:55 min efx
10/8/01 176.2 11.8 efx am: 37 min efx, pm: 1 hour mira mesa run
10/7/01 175.2 12.8 w/o & bike incline/flys/pull-ups/dips/curls, ride w/girls (easy) for 1 hour
10/6/01 176.6 11.7 run trail+ 30:37/52:00/1:26.55 ONLY 40 in zone…harder run
10/5/01 177.4 11.7 w/o & run as: barbell workout (military/chest flys/bench raises/back raises/curls); pm: 1 hour mira mesa run
10/4/01 175.8 12.2 run trail, 32:37/1:06, 53 min in zone, felt stron
10/3/01 174.2 13.3 nothing! felt sick last evening…so slept 9 hours and did no w/o today
10/2/01 176.8 12.1 w/o & run am: 10 min efx,barbell workout pm: 1 hour run a noon
10/1/01 175.2 11.9 efx 1 hour, plus 2xcrunchs
9/30/01 176.6 13.1 run torrey pines beach to dr.suess point 45 min, 1:38 total (1:33 in zone)
9/29/01 176.4 13.1 w/o & bike 35 min exercise bike, decline 230 max/fly, military 90/sideraises, lying row80 max/pulldown, cable tri/dip, barcurl 70
9/28/01 175.4 11.8 run trail, 31/1:06.30, 1:01 min in zone, dark…and wet
9/27/01 w/o barbell military, pull ups, incline bench, curls, dips
9/26/01 175.4 11.9 run trail, 32/1:03.40, 45 min in zone, TIRED
9/25/01 177.6 12.9 w/o & bike dumbell press, barbell rows, flys, curls, dips; pm 15 mile bike during work to tp beach
9/24/01 174.6 14.2 efx 35 min efx
9/23/01 175.5 14.1 RUN trail run, 32 down, 1:07 total.
9/22/01 175 13.2 run trail run, 32 down, 1:04 total. One fast part, but mostly slow
9/21/01 175 12.2 efx & w/o 40 min efx; pm - w/o: pull down, military press, cable pulls, curls, dips
9/20/01 176 12.2 run 6 mile leap-souplantation, left foot (bottom) very sore
9/19/01 175.5 11.8 run/ab 62 min torrey-north del mar beach 5:45 am (dark), slightly sore left tendon
9/18/01 175.5 12.2 w/o & aerobic side raises, decline bench, rows, extensions, curls; PM - 35 min stair climber, abs
9/17/01 176 12.9 aerobic :45 min efx, hr 152 max
9/16/01 long run 2:00 run - torrey pines beach to la jolla shores main tower left foot/tendon mildly sore.
9/15/01 176 11.7 w/o 24HR w/o - 4xbench 155x6, 4xL Row 6x90, 4xm press 110t, 4xbar curls 6x70, 4xcable tri 70
9/14/01 177 12.6 efx & run am: 30 min efx., lunch 6 mile on concrete- left foot sore…late night posting telecomportal….3 am
9/13/01 178 run trail run: 152 max, 32 out, 108 total