ironmatt

Thursday

ironmatt@netlag.com — Tue, 15 Apr 2008 16:22:59 GMT

Date: 04/10/2008
Time: 18:30
Duration: ~1.5 hours
Location: Autobahn

Sport: Cycling
Workout: 8mi time trial
Distance: 8mi x 3
Cadence: 90ish
RPE: 15
Nutrition: 1 Gu, 28oz Gatorade Endurance

Weather: Mild and sunny, winds from the north
People: TxFe

Comments:
Result: 20:20. I'm not really happy with it. It felt much faster, or at least much harder. Ties my slowest time from last year.

Tuesday

ironmatt@netlag.com — Tue, 15 Apr 2008 14:41:06 GMT

Date: 04/08/2008
Time: 18:40
Duration: ~15 minutes
Location: Barton Springs / Zilker

Sport: Running
Workout: not really
Distance: insignificant
Nutrition: None

Weather: Hot, humid, sunny, oppressive-feeling
People: TxFe

Comments:
I'm not sure whether it was the lingering infection, the tetanus shot, or the 1.5 hour crawl down Mopac on my motorcycle behind an old Chevy burning oil, but this was a Bad Run. I had no energy and felt like I'd aged 20 years. I was over 30 minutes late for the workout, so was given an abbreviated version by Jamie, but starting into it I knew it wasn't to be. I'm lucky if I even made it a full 15 minutes total.

Tuesday

ironmatt@netlag.com — Wed, 09 Apr 2008 17:10:10 GMT

Date: 04/08/2008
Time: 06:08
Duration: 53:14
Location: Barton Springs

Sport: Swimming
Workout: 60 minute swim
Distance: 2400m (5 crack laps)

Weather: Humid, mild, high 60s and dark at start
People: shublog, teambaraka, deankat, eventually whyiron

Comments:
Yes, this really was my first workout in over a week. Crash recovery took longer than expected, and the thought of slipping on the wetsuit over newly-healed roadrash wasn't the most inviting, but it turned out OK. My fitness felt way off so I just kept it as easy as I could (and still keep forward momentum) and went with the mantra of "enjoy." My left-hand breathing is getting to feel more natural, and I'm slowly getting back my ability to sight, such that I for the most part followed straight lines across the pool.

Sunday

ironmatt@netlag.com — Sun, 30 Mar 2008 19:30:47 GMT

Date: 03/30/2008
Time: 09:27
Duration: 25:44
Location: Neighborhood

Sport: Running
Workout: 2 hour run
Distance: ?
Cadence: Low
RPE: Low
Nutrition: None

Weather: Warm, humid, drizzle/rain
People: Alone

Comments:
I was supposed to do a 2 hour run, but after getting up and assessing things decided to cut it to an hour. Then, as I was getting ready to hop out the door realized I was feeling warm and not really that great. So, I applied the 20 minute rule.

Due to the swelling under my right arm I didn't really have much arm throw, and it just felt bad, so I kept it slow.

Saturday

ironmatt@netlag.com — Sun, 30 Mar 2008 19:18:32 GMT

Date: 03/29/2008
Time: 08:39
Duration: 3:06:21
Location: NE Austin

Sport: Cycling
Workout: Rosedale Ride
Distance: 62 miles
Cadence: 90
RPE: 13
Nutrition: 4 Gu, 6 Saltstick caps, 28oz Gatorade Endurance, 28oz Accelerade, 54oz water

Weather: Cool and humid, mid-50s to mid-60s, overcast
People: Amy, Pam, Jeff, Pam, Laura, many others

Comments:
I love this ride. This was the first year that we didn't have horrible winds that I can remember. Instead, this year only had 10-15mph winds from the north. This made the ride out (north) a bit of a grind, but they have improved so many of the roads out there it was hard to tell at times. I started at the front, but let the peloton drift off once we got onto Cameron, since my goal today was an informal time trial. My goal was to break three hours.

Most of the ride was great. Once we started heading southward the miles were chewed up rapidly. I say "we" because I was in the continuous process of picking up people who had fallen off the peloton, and would pull them for several miles at a time. One group of three sat on my wheel for about 15 miles on the way back. While it's nice that I can do this to help guys who are struggling, it was my undoing. As we came flying up to New Sweden Rd, I began into the turn when I felt my rear wheel being pushed; the guy who had been right behind me hadn't slowed enough and clipped my wheel. Since I was already about 30° into the turn my wheels just went straight out, and I slid through the entirety of the intersection.

None of the filthy begats of dogs riding my wheel stopped.

Luckily, nothing broken, bike or rider. I did end up with a small pinch slit on the sidewall of my front tire, but other than a few scratches that was it. I engaged in a quick tire change and got moving again. I had been making excellent progress on my time goal, but after this I'd lost a bit of momentum. I have no idea how long my recovery and tire change took, but I guess I'm still happy with a 3:06 time. I should be happy to have been able to finish at all.

Crossing under the finish arc I went to the first aid tent to have them remove some gravel/glass and do a quick wash of my wounds, went to the car to change into shoes for:

Time: 12:15
Duration: 1:01:03

Sport: Run
Workout: 1 hour run
Distance: ?
Cadence: 155-160
RPE: 12
Nutrition: 1 Gu, 20oz water

Weather: Warmer, humid, overcast.
People: Alone

Comments:
Since I didn't know the area at all, I just went back behind Samsung and ran through some of the neighborhoods for thirty minutes, and came back via the same path. Toward the end my upper arm / under arm area were pretty sore, so it didn't fret a 1 minute positive split.

Friday

ironmatt@netlag.com — Sun, 30 Mar 2008 18:46:28 GMT

Date: 03/28/2008
Time: 13:09
Duration: 44:09
Location: BodyBusiness

Sport: Swimming
Workout: 60 minute swim
Distance: 2133m

Weather: Indoors
People: Alone

Comments:
I arrived a bit late after running into most every variety of quality driving, and had to crawl out for a pool cleaning. Overall, it wasn't too bad. Progress.

Thursday

ironmatt@netlag.com — Sun, 30 Mar 2008 15:26:11 GMT

Date: 03/27/2008
Time: 18:00
Duration: ?
Location: Barton Springs / Zilker

Sport: Bike / Run brick
Workout: Transition practice
Distance: N/A
RPE: 13-14
Nutrition: 1 Gu, 28oz Gatorade Endurance

Weather: Warm, high 70s/low 80s, sunny
People: TxFe

Comments:
We did 5x bike/run transitions. The bike and run loops were really short, so it was mostly about keeping your head together in transition and getting through ASAP. I managed to DQ myself my first time in off the bike by unclipping my helmet and taking it off before my bike was "racked" (propped against the curb.)

Times (very roughly):
1: 3:58/1:41
2: 3:25/1:34
3: 3:24/1:36
4: 3:22/1:32
5: 3:19/1:30

Wednesday

ironmatt@netlag.com — Sun, 30 Mar 2008 15:17:55 GMT

Date: 03/26/2008
Time: 16:00
Duration: 1:20:00
Location: Garage

Sport: Cycling
Workout: 80 minute trainer workout

Weather: Warm, humid
People: Alone

Comments:
10min easy, 10min moderate, 10min strong
3 x(4,2,1 min fast, 2min recover), 3 min recover between sets

Watched 2.5 episodes of The Young Ones. Hurray for Lemmy and Madness.

Tuesday

ironmatt@netlag.com — Wed, 26 Mar 2008 19:42:01 GMT

Date: 03/25/2008
Time: 06:10
Duration: ~30 minutes
Location: Barton Springs

Sport: Swimming
Workout: 30 min swim
Distance: 3 laps? I don't remember

Weather: Cool and a bit muggy, around 50, dark and misty
People: Amy, then whyiron, teambaraka, IMAZBarb, OtherMark

Comments:
Our first Barton Springs / wetsuit swim of the year. I've definitely got some slimming to do in order to get comfortable again. Practiced my left-side breathing, which caused me to veer all over the place. Fortunately the pool was lightly populated so didn't result in any collisions (though I hear I'm not alone!)

On my last lap, the others jumped in and I sat on Barb's feet on the way down. Drafting is something I need to practice. Badly.

---

Time: 18:00
Duration: ~1.25 hours
Location: Barton Springs / Zilker

Sport: Running
Workout: 6x .5mi
Distance: ~4 mi, all told
Cadence: 160
RPE: 14-16
Nutrition: 1 Gu prior

Weather: Low 70s, sunny, windy
People: TxFe

Comments:
Having just picked up a pair of Mizunos to take for a spin, we had to rush across downtown to Barton Springs in order to make it on time for the workout. Andrea told us it was going to be a quick workout. That always makes me nervous.

Fortunately it didn't turn out to be the 1 minute sprints. Instead, it was half-mile repeats in Zilker. Since I wasn't racing this weekend, I was tasked with six of them.

1: 3:02
2: 3:02
3: 3:03
4: 3:02
5: 3:03
6: 3:05

That last one nearly killed me.

Sunday

ironmatt@netlag.com — Wed, 26 Mar 2008 18:03:34 GMT

Date: 03/23/2008
Time: 08:40
Duration: 59:11 (30:28 out, 28:43 back)
Location: Mesa

Sport: Running
Workout: 60-90 minute run
Distance: ~7 mi
Cadence: 155
RPE: 11
Nutrition: 1 Gu

Weather: Cool, mild, sunny
People: Alone

Comments:
Just an easy run. Felt tired.

--

Went with Amy to Gregory gym to help her start a weight training schedule. We went through most of what I do and why, and figured out what machines she could use, and in which gym they were located. I did most of a single set myself, but it was definitely abbreviated.

Afterwards we did a quick ten minute swim in the outdoor pool. It was very, very nice.

Saturday

ironmatt@netlag.com — Wed, 26 Mar 2008 17:37:41 GMT

Date: 03/22/2008
Time: 08:23
Duration: 3:11:00
Location: South Austin Safari, mostly

Sport: Cycling
Distance: ~62mi
Cadence: 90
RPE: 11-13
Nutrition: 4x Gu, water, Gatorade Endurance

Weather: Mild and sunny
People: Dave for most

Comments:
I started the day acting like a dickbag, angry with myself for not getting up as early as I should have and forgetting several things at home, including my running shoes, and conspired to ruin everyones' day. The first hour riding burnt off most of my angst.

We rode most of the Safari course, adding on some distance in a few places, and Dave peeled off in Buda so he could get home, and I had to make a detour due to construction south of the "animal ranch." Behind the ranch there was a cycling accident of some sort with two ambulances present. I didn't get the details, but only saw one person sitting with a possibly strained ankle. There were about 15 cyclst standing around, so just kept on moving.

The winds were much more gentle this week, but picked up a bit once I got east of 35.

Thursday

ironmatt@netlag.com — Wed, 26 Mar 2008 17:28:36 GMT

Date: 03/20/2008
Time: 18:00
Duration: ?
Location: Northwest Park

Sport: Brick
Workout: 1x brick warmup, 3x bike/run transition bricks, 2x run loop cooldown
Distance: ?
RPE: 14-15
Nutrition: Lots of water

Weather: Cool, pleasant, mid 60s and a little breezy
People: TxFe

Comments:
A good workout. Despite traffic on Great Northern by the ball field, my speed was ok. A bit rough in places, but I felt better than I expected. Donned the dork helmet just to get some transition practice with it, and I'm glad I did since it was somewhat less wieldy than I figured.

Wednesday

ironmatt@netlag.com — Wed, 26 Mar 2008 17:18:51 GMT

Date: 03/19/2008
Time: 15:00
Location: BodyBusiness
Sport: Strangth Training
Comments:

Single sets of the usual. Bumped up a couple weights very slightly.

---

Time: 17:30
Duration: 1:00:00
Location: Garage

Sport: Cycling
Workout: 60 min ride w/ 10 x 1min fast w/ 2min recovery
Cadence: 80-100
RPE: 11-15
Nutrition: 1 Gu

Weather: Garagy
People: Amy

Comments:
Watched some Young Ones. Actually, half of one episode twice due to a broken remote. Regardless, it never gets old.

Tuesday

ironmatt@netlag.com — Wed, 26 Mar 2008 16:58:44 GMT

Date: 03/18/2008
Time: 06:00
Duration: 30ish minutes
Location: BodyBusiness

Sport: Swimming
Workout: 30 min swim
Distance: don't remember
People: Amy

Comments:
I need to find a swim picture.

---

I missed the evening run workout to stay with the dog who had just come back from the Dr.

Sunday

ironmatt@netlag.com — Thu, 20 Mar 2008 18:31:53 GMT

Date: 03/16/2008
Time: 07:06
Duration: 2:04:24
Location: Balcones / Scenic / TLT

Sport: Running
Workout: 2 hour base run
Distance: 14.6mi
Cadence: 160
RPE: 12-13
Nutrition: 4 Gu, 50oz water

Weather: Cool, wonderful, high 50s, sunny
People: Alone

Comments:
Amy and I had the grand plan of doing our run and then immediately getting our swim out of the way. Amy was to run the 10mi TLT loop with Leslie, so I thought I would start at the house and meet them at Deep Eddy at roughly the time of their finish.

The run went really well. Arrived at Deep Eddy much earlier than I anticipated... and found that it was closed; it was ~8:30 and they open this time of year at 10. :(

So, since the girls weren't back yet, and knowing that I wouldn't really be holding up the swimming, I jumped out on the trail and decided to do a short loop. At the creek bridge I saw the backs of whyiron and teambaraka, so sped up to say "hi!" At the other side of the birdge they turned left to run towards the pool, and I decided to join them for a bit since I was no longer in any particular rush to finish. At the main entrance I split off, and hit Stratford to jump on the bridge and get back to the pool.

As I got back, Amy, Leslie and Steph were just stretching from their run, and we decided to just give the swim a miss, since we didn't want to deal with having to pay to park and to swim at BS, or wait around an hour. We had plans for brunch with mhat at 11, so we even had time to go home and destinkerize.

Saturday

ironmatt@netlag.com — Thu, 20 Mar 2008 16:36:07 GMT

Date: 03/15/2008
Time: 08:06
Duration: 4:20:00 bike, 30:07 run
Location: Ride out, straight back, run.

Sport: Cycling + Run
Workout: 4 hour ride, 30 minute run
Distance: ~68mi bike, 3.7mi run
Cadence: around 90, 160
RPE: 11-13, 13
Nutrition: 6 Gu, 28 oz Gatorade Endurance, 56oz Clif drink stuff, 56 oz Water™

Weather: Pleasant, mid-50s to mid 70s, sunny, very windy
People: Dave for bike

Comments:
AmyCo. were riding to San Marcos and back on the standard Old San Antonio route, and I wanted to get in a bit more distance, so threw in the loop over to Driftwood. Dave had called me the day before to see if I was riding, and was interested in joining in.

With strong NW winds, we hit them pretty quick, as soon as we turned onto 1626. This meant we pretty much flew from Driftwood to San Marcos. I was trying to be conservative, but Dave was really enjoying the 33-35mph pace. He paid a bit for that, and upon turning around in San Marcos, directly back into that wind that had picked up to 20mph, he began to flag. The ride back was slower, and once back on Old SanAnton he gave me leave to peel off, since he knew I still had a run to complete, and that Amy would likely be nearly done and waiting for me.

The run was decent. It had certainly warmed up, and that area sports pretty much zero shade. Still, my legs felt pretty good and I kept a decent pace.

Friday

ironmatt@netlag.com — Tue, 18 Mar 2008 20:53:41 GMT

Date: 03/14/2008
Time: 14:20
Duration: ?
Location: Deep Eddy

Sport: Swimming
Distance: ?

Weather: Beautiful, sunny, low 90s
People: Spring Break

Comments:
I had a doctor's appointing first thing in the morning, so had to wait until the afternoon to get my swim in. I wanted to get my swim in as early as poossible, and BodyBusiness' pool wasn't available for lap swimming until 15:30. When I whined to Amy about it, she recommended Deep Eddy. Oh yeah! Unfortunately, I'd forgotten that it was Spring Break, so it was *packed*. I managed to get into a lane, one that was only three to a lane.

It was a tough swim. I'm not sure what it was about it; maybe I was just tired. Breathing to my left was tough, and I ended up doing a lot more stopping (and coughing) than I had planned.

I counted laps at the time, but I honestly can't remember how many I did.

Thursday

ironmatt@netlag.com — Thu, 13 Mar 2008 19:12:30 GMT

Date: 03/13/2008
Time: 06:10
Duration: 54:34
Location: NW Austin

Sport: Running
Workout: 50 minute run
Distance: ~7mi
Cadence: Low
RPE: 10-13
Nutrition: 1 Gu

Weather: Dark, humid, mid-50s
People: Alone

Comments:
Continuing in the theme of not sleeping well, I woke every 10-15 minutes from 2:30 through 5:30, and decided to get up then and get started. Amy had started about 25 minutes before me, and I didn't want to keep her waiting, since she was giving me a ride to go pick up my cycle from the shop. Regardless of intentions, my run was really, really slow -- the first half, at least.

I normally don't run with an mp3 player, but figured I'd listen to the news while running in the pitch dark. Well, as dark as it ever gets in central-ish Austin. I should probably not do this in the future for any run where I care about the time. I ended up getting to my turn-around point four minutes slower than I had planned. Woops. I guess the combination of tired, fatigued and distracted aren't a recipe for success.

My way back, I picked it up a bit.

Wednesday

ironmatt@netlag.com — Thu, 13 Mar 2008 18:22:26 GMT

Date: 03/12/2008
Time: 13:00
Duration: 46:13
Location: BodyBusiness

Sport: Swimmin
Workout: 60 minute swim workout
Distance: ~2133m (20+80+40 lengths, 50ft pool)
Nutrition: An orange

Comments:
Still working on form over speed or duration, but it seems to be slowly coming together. I started on 20 lengths to see how I'd feel at breaths every 3 strokes, alternating sides, and it was surprisingly OK. Feeling a little more with my positioning I went for 80, then a slightly faster 40, all 3-stroke.

Got a bit of a cramp towards the end, but it was likely due to not having eaten anything recently, and a total lack of sodium in my system.

---

Time: 14:10
Duration: 34 minutes
Location: BodyBusiness
Sport: Strength training

Comments:
I Was tired after the swim so just did one circuit again. I did up a few things slightly. The pull-ups and bar dips were killers.

Type	reps/count	weight
Weighted pull up	1x10	10
Bar dip	1x16	N/A
Squat	1x16	225
Leg press	1x16	280
Bench	1x16	100
Delt press	1x16	60
Leg Extension	1x16	120
Hamstring Curl	1x16	120
Lat pull	1x16	105
Tricep	1x16	22.5
Hip Abductor	1x16	80
Hip Adductor	1x16	80
Back	1x16	N/A
Weighted Abs	1x16	25
Fly	1x16	12
Y	1x16	12
Oblique crunch	1x16	80
Hip flexor	1x16	N/A
Pull Back	1x100	12

Tuesday

ironmatt@netlag.com — Wed, 12 Mar 2008 17:06:12 GMT

Date: 03/11/2008
Time: 18:00
Duration: 1:45:00ish
Location: Barton Springs

Sport: Running
Workout: ~1.5mi w/u, 8x400 decending 2s per 2 w/400 recover between each, ~1.5mi c/d
Distance: ~7ishmi
RPE: 11-15
Nutrition: 48oz water

Weather: mild, sunny, dry, mid 60s
People: TxFe

Comments:
Track workout night. We did a warmup run over to Austin HS track, and I got to chat with whyiron a bit. At the track, we did a warmup lap while waiting for everyone to arrive, and then did two sets of drills+strides. Then, we were told the workout: 8x400, decending two seconds every two. It had been quite a while since my last real speedwork so I wasn't really sure how my body would respond, and aimed my pace towards something safe, 1:40. Jamie asked the group to confer among itself and try to find 4-5 others around your pace, and to head out in single-file clumps. Milling about, I met Scott, Elizabeth(sp) and one other fellow (I really am horrible with names) who were all shooting for a start pace of 1:47, which would be just about right for my final laps. So, that decided, we set out.

After finishing our first one at 1:35 we decided to change plans and use that for our basis, decending from there. We hovered around there for the next few, but then began to decend. For the last one, Scott and I decided to run the first 200 at our goal pace, and then throw what was left into the last 200.

1: 1:35
2: 1:36
3: 1:35
4: 1:36
5: 1:32
6: 1:29
7: 1:29
8: 1:18

I definitely was overly-cautious in my pacing decision, but am glad I did; I got to meet several new TxFe peeps, and felt great doing it.

Monday

ironmatt@netlag.com — Wed, 12 Mar 2008 16:18:25 GMT

Date: 03/10/2008
Time: 22:00
Duration: 25:00
Location: Home

Sport: Core
Workout: 2x core circuit

Comments:
Did some core, watched some TV. Felt pretty OK.

Sunday

ironmatt@netlag.com — Mon, 10 Mar 2008 04:58:20 GMT

Date: 03/09/2008
Time: 08:45
Duration: 1:48:26
Location: NW Austin / Mesa / Greystone

Sport: Running
Workout: 1.75 - 2.00 hour run, decreasing splits
Distance: 13mi
Cadence: 165-170
RPE: 12-15
Nutrition: 96oz water, 4 salt caps, 3 Gu (via flask)

Weather: Cold, but warming. Low 40s to low 50s by end.
People: Alone, but parallel to Amy & Leslie ... sorta

Comments:
Amy, Leslie and Steph were going to potentially meet at our place and do 1:30:00 from there, 45 out, 45 back, but didn't have a route. I was doing 2-ish hours, and I wanted our plans to sync so we could all go to breakfast together without anyone having to wait around after. I started about 12 minutes before they were supposed to start, and came in around what looked like them having been done for about 5 minutes, stretching, so it all worked out.

I did the exact same route from last sunday and decided I wanted to keep a much better steady-state speed, and still be able to negative split. I had a great run which taught me about engaging my brain and lessons in the here-and-now. I worked a lot on posture and foot throw, and despite some burning from the level of exertion, I never felt bad. Well, some gas issues, but those don't count.

Last week:  out 1:00:05
Last week:  in   :56:44
-----------------------
                1:56:49

This week:  out   56:20
This week:  in   :52:06
-----------------------
                1:48:26

So, I was happy. I got some moderate hills in and still managed to work through them without any loss in power. Ladera, Far West and Mesa/2222 were extremely tempting, but right now is just not the time. Soon, though.

After the ride, we engaged in some excellent Taco Deli breakfast tacos, and spent much of the afternoon bugging the fine peoples at Jack & Adam's. Yay, new aero helmut.

Saturday

ironmatt@netlag.com — Sat, 08 Mar 2008 22:02:42 GMT

Date: 03/08/2008
Time: 08:10
Duration: 3:06:25 (2:31:05 + 35:19)
Location: Garage + Mesa/NW Austin

Sport: Cycling + Run
Workout: 2.5 hour bike, 30 minute run
Distance: ?
Cadence: 80, 160
RPE: 11-13
Nutrition: 4 Gu, 28oz Gatorade Endurance, 48oz water, 2 SaltStick caps

Weather: Cold, high 30s to near 50
People: Dave for first 1:34:00, then alone

Comments:
Wow, it was a bit chilly this morning. Amy had plans to ride with Pam and Laura this morning out near RR, so I decided to do my own thing. Dave called yesterday evening to see what my plan for the day was, so I told him I was just planning on tooling around Austin for 2.5 hours. He had to be home by 10 in order to head to a wedding reception in Houston, and wasn't thrilled with the idea of riding outdoors in 30 degree weather, so we decided to ride for an hour an a half on the trainers and watch a movie. Once we were finished with that and he had to split, I took my bike off the trainer and hit the streets for another hour. I was cold and damp, so any speed above 10mph was chilly, but after a couple hills most of the moisture had burned off, and I eventually warmed up ... after a fashion.

My run was short, but felt pretty good. The first mile I was a bit stiff, but as I finished up I felt great and longed for another half hour. I decided to stick to the plan instead. :)

Friday

ironmatt@netlag.com — Sat, 08 Mar 2008 21:06:55 GMT

Date: 03/07/2008
Time: 15:30
Duration: 30:00
Location: BodyBusiness

Sport: Swimming
Workout: 30 minute swim
Distance: Didn't count

Weather: Indoors
People: Alone

Comments:
A better swim than Wednesday. Again, I concentrated soley on form, and practicing of left-side breathing, and 3-stroke alternations. I still felt weak, but also felt like it was starting to click.

---

Time: 16:10
Duration: 25:00
Location: BodyBusiness

Sport: Strength Training
People: Alone

Comments:
I wasn't quite as wiped out by swimming as I was on Wednesday, but was still pretty darn tired. I again only did one circuit, in an effort to sanely ramp up.

Type	reps/count	weight
Weighted pull up	1x10	10
Bar dip	1x16	N/A
Squat	1x16	225
Leg press	1x16	280
Bench	1x16	100
Delt press	1x16	60
Leg Extension	1x16	120
Hamstring Curl	1x16	120
Lat pull	1x16	100
Tricep	1x16	20
Hip Abductor	1x16	85
Hip Adductor	1x16	85
Back	1x16	N/A
Weighted Abs	1x16	25
Fly	1x16	10
Y	1x16	10
Oblique crunch	1x16	80
Hip flexor	2x16	N/A
Pull Back	1x100	10

Thursday

ironmatt@netlag.com — Fri, 07 Mar 2008 01:17:54 GMT

Date: 03/06/2008
Time: 17:45
Duration: 1:15:00
Location: Garage

Sport: Cycling
Workout:

20 min w/u, increasing RPM per 5
4 X(20 sec 1 leg drill, 40 secs both)
1 min recover
4 X(40 sec 1 leg drill, 20 secs both)
1 min ez
8 X(20 sec FAST/40 sec ez)
2 min ez spinning
2 X(3 X 2 min fast with 2 min ez), 3 min ez between sets
8 min ez c/d

Distance: N/A
Cadence: 70-100
RPE: 10-14
Nutrition: 1Gu, 28oz Gatorade Endurance, 40oz water

Weather: Garagy
People: Amy

Comments:
A good ride. Group workout was cancelled due to rain, so we needed something mindless to watch while spinning in the garage that we've seen a million times, so we picked Caddyshack.

Legs were tired and feeling fairly weak, but not terrible. It is the beginning of the season and all.