day 87

BIKE- 45:00
RUN- 15:00

136bpm, 869cals

day 86

SWIM, 300wu, 100TT(1:07), (4x25@:35,2x50@1:00,4x25@:35,2x50@1:00)X3, 300cd

RUN, 45:00, (3x3:00z4 at 10:00), 136bpm, 636cals

day 85

Good week on the plan last week. Lost 1 more pound. Training felt good. Had my best run ever on Sunday with Roy. Feeling good, just tired. But thats how I'm supposed to feel...RIGHT?

MONDAY- REST
TUESDAY- SWIM, RUN 45:00 Z2 (at 10:00, insert 3x3:00 Z4 @ 1 min jog)
WEDNESDAY- BIKE 45:00 transition to RUN 15:00
THURSDAY- SWIM, BIKE 1:00 Z2 (at 15:00, insert 2x5:00 z4 @ 3min spin)
FRIDAY- SWIM, RUN 1:00 (at 45:00, insert 5:00 z4)
SATURDAY- BIKE, 3:00 z2 (at 2:50, insert 5:00 z4)
SUNDAY- RUN, 1:15 (z1 to z2)

day 84

RUN (w Roy @ Cooper River Park)- 7.8miles, 1:15:00, 9:38/mile, 135bpm

day 83

BIKE- 2:00:03, 44.08 miles, 112bpm, 140 watts

day 82

6am SWIM- straight 1650 in 28:50.
6pm- RUN- 57:26, 5.33 miles (10:47/mile), 127bpm, 915cal

day 81

SWIM- 200wu, 3x"broken 600" (300, 200, 100), 200cd
BIKE- 40:00, 128bpm, 512cals. kicked out of spin room after class was over. Rules are rules.

day 79/80

day 79
SWIM- 25 H, 25E, 50H,50E, 100H, 100E, 200H, 200E, 100H, 100E, 50H, 50E, 25H, 25E
(H=hard, E=Easy, counting strokes)
RUN- 45:00, 136bpm, 633cals


DAY 80
BIKE- 45:00, 16.37 miles, 205 watts
RUN- 15:00, 1.30 miles

Total: 1:00:00, 128 bpm, 775cals

day 78

Run/Walk - 1:00, 121bpm

This week:

MONDAY- RUN/WALK 1:00 (switched rest day to yesterday)
TUESDAY- SWIM, RUN 45:00 (at 10 mins, insert 5:00 z4)
WEDNESDAY- BIKE 45:00 (z2) transition to 15:00 RUN (z2)
THURSDAY- SWIM, BIKE 1:00 (z2, at :15, insert 5 min z4)
FRIDAY- SWIM, RUN 1:00 z1 to z2
SATURDAY- BIKE 2:30 (z2)
SUNDAY- RUN 1:00 (z1 to z2)

day 77

Rest day. Switched things around this week.

day 76

Okay...first things first. I weighed in this morning for the Biggest Loser contest. I was 220.6, which is -1.4 for the week, and -30.8 from the beginning of the contest. I'm very happy with these results. As of now, it doesn't look like I'm going to be able to pull out a win in the contest. Even though I've lost around 12% of my body weight, I'm in THIRD place overall. The guy in the lead started out at 261, and weighed in at 221 this week. 40 POUNDS!! I'm ok with it, though. Yeah, the $500 prize would be nice (STILL two weeks to go, so you never know), but I feel like I've won already. These thirty pounds will help me (and HAVE helped me) become a better cyclist and runner in the end.

I also picked up my new ride this morning. The components were switched over from my old FUJI Professional to a LeMond Zurich. The bike was slightly used, but it was too good of a deal for me to pass up. Upgrading from aluminum with carbon rear triangle to a full carbon frame. Nice. A new bike is always exciting.

Swim today was pretty good. We warmed up with 300, then did a 300 TT. I controlled my swimming, and didn't really go "balls to the wall". I tried to pace myself for the 300 and came out ok. I had a 4:12. My first 100 was 1:17, the 200 in 2:45. So, I was happy with that time. After that, we did some drill work, and I think it totally beat up my legs. I went out for a road ride afterwards, and my legs felt so weak. Still, not a bad ride, and you can't beat the weather today.

Now, I'm gonna relax and watch some college hoops.

SWIM- 300 wu, 300 TT (4:12), 20x50 with assorted drill work.

BIKE- 1:20, 24.14 miles, 120 bpm, 1268cals

day 75

BIKE- 1:00:00 (easy spin), 101 bpm, 106 watts, 468cals

day 74

SWIM- Broken 2000. (12 laps, 11, 10, etc.), focused on bi-lateral breathing and flip turns.
RUN- 59:19, 5.06 miles (11:42/mi), 126bpm, 869cals

day 73

BIKE- 45:00, 16.78 miles, 129bpm, 209 watts
RUN- 15:00, 1.35 miles,

TOTAL, 1:02:00, 127bpm, 783 cals

day 72

Part 1- 6am, SWIM: 500wu,300 DR (fins, working on bi-lateral breathing), 4x200 @20 seconds, 1x100, 300cd

Part 2- 9pm, RUN- 1:00:05, 6.08 miles (9:53 pace), 137 bpm, 1058cals

First run with Garmin 305. Inserted 5x1:00 PU at 10:00 with 1:00 jog.

day 71

Well, the first 10 weeks is over. Time to move on to the "BUILD PHASE".

Woke up today, and weighed in at 218, which is (-30) from where I was on day 1. Amazing. I knew I could lose a few pounds if I tried, but I never thought I'd be able to drop 30 in a little over 2 months.

Here is what I have in store for this week:

MONDAY- REST
TUESDAY- SWIM, RUN 1:00 (z2, @ :10, insert 5x1 min Pick UP/ 1 min jog)
WEDNESDAY- BIKE :45 (z2) w/ transition to RUN :15 (z2)
THURSDAY- SWIM, BIKE 1:00 (z2, at :15, insert 5x1 min PU/1 min spin)
FRIDAY- RUN 1:00 (z2, @ :45, insert 5x1 min PU/1 min jog)
SATURDAY- SWIM, BIKE 2:30 (z2)
SUNDAY- RUN 1:15 (z1 to z2)

day 70

RUN- 1:30:00, 129bpm, 1088cals

day 69

Good news this morning! Was (-4) at my Biggest Loser weigh in. The downside though, was that, because I weighed in at 7:30, I didn't eat breakfast until 7:45. My swim workout starts at 8. I don't think I gave myself enough time to let my fuel sink in. When I got in the pool, my warmup was fine, but we were scheduled for a 200TT. I was going along fine, but felt weird, and did a :33 for the first 50. Something didn't feel right, and at the turn I swallowed a mouthful of water. I coasted back to the wall, and asked Nick if I could have a do over. I was going to go again in the next heat, but again, felt shitty. I definitely felt weak and shaky, and for once I listened to my body and just called it a day for my swim workout. No big deal, I knew I was going to have to do my bike later anyway. Just finished up on the bike..did an OK 1:30:00, didn't really push, in case this shaky thing is something more than just food issue. Still, a good workout. Oh, I did push at the end. I did 6x:15 sec all out sprints, and got up over 900watts on each.

Swim- 400 wu/ half of 2 200 TT lol
BIKE- 1:30:00, 35.34 miles, 118 bpm, 163 watts (1,029 max watts)

day 68

Skipped my workout last night, since I had a slight migraine hangover. I started to feel a headache at around 5pm, and took some excedrin. It worked, but the headache kinda lingered. I was really tired at 8pm, so I decided to just rest and focus on my run this morning. It worked, and I woke up without a headache. I had a nice run, although it was drizzly outside, and I was WAY overdressed.

RUN- 1:01:09, 124bpm, 712 cals

day 67

I was *UNDER 220 today.

Part 1- SWIM (6AM) 200wu, 3x500

day 66

Well, my bike is at the shop. Parts are being switched out, and put onto a Lemond Zurich frame that I got from my buddy, Shawn. Full carbon, a definite upgrade from my Aluminium/carbon Fuji Professional. We considered setting it up as tri right from the start, but I'm thinking I want to ride it regular, then figure out what fitting needs to happen when I get the aero bars and stuff on there. We'll see.

Todays workout:

BIKE: 45:00, 17.79 miles, 121bpm, 191 watts
RUN- 30:00, 2.47 miles

TOTAL: 1:16:38, 123 bpm, 869cals

day 65

Walked IN to Rowan feeling tired and yawning. Wasn't sure about this workout tonight. I knew I was supposed to meet Bryan at 8 to run, but I really wasn't feeling it. I'm glad he showed up and helped me get through the hour run.

SWIM- 300 wu, 2x300 (before class), class workout= 15x(broken 75). We basically did 25's and 50's on VERY short intervals as Nick called them out. Very little break between. Very all out efforts. Nice workout of short distance swims. 300cd

RUN- 1:00, 135bpm, 827cals

day 64

Weighed in @ 222 this morning.

Had a solid week last week. Stuck to training plan, with little deviation...except for Saturday, because I was scheduled to work. I was supposed to do a 2:45 bike. I woke up early, determined to get 2:00 in on the trainer before work. I set my alarm for 4:40, and was on the bike watching Donnie Brasco by 5. I stayed on til 7 to get the 2:00 in. Other than that, followed the plan AND the diet plan to the "T". Lost 1.5 in the Biggest Loser comp, which puts me at around 10% since 1/13. I'm also working on a plan that would upgrade my bike by spring time...but we'll see how that goes and get back to you.

Here is week 10 (last week of the "base phase"):

MONDAY- REST
TUESDAY- SWIM, RUN 1:00 (z2)
WEDNESDAY- BIKE 45:00 (z2) w/transition to RUN 30:00
THURSDAY- SWIM, BIKE 1:15 @100+rpm
FRIDAY- RUN 1:00 (z2)
SATURDAY- BIKE 3:00 (z2)
SUNDAY- RUN 1:30 (z1 to z2)

day 63

RUN- 1:20, about 7 miles, 123 bpm, 963 cals

day 62

BIKE- (@5am)- 46.12 miles, 118bpm, 156 watts

Took it easy the first hour, staying mostly in Z1. Stepped it up for hour 2.

day 61

Run/walk- 1:00:00, 118bpm, 634cals

day 60

part 1- (11:15am)- BIKE- 1:00 (z1), 25.03 miles, 118bpm, 154 watts
part 2- (6:15pm)- SWIM, 600wu, 50 TT (:30), 7x300 (with drills to work on bilateral breathing)

day 59

BIKE- 45:00, 16.81 miles, 127 bpm, 209watts
RUN- 15:00, 1.3 miles

Total: 1:01:47, 127bpm, 763cals

day 58

Good start to my workout week. Got down to Rowan a little early, got in the pool at around 6:1o or so, and was able to get a nice 650 warmup. So, then, Nick came in...and sprung a pop quiz-like 100 time trial on us. I really wasn't mentally prepared, and since he gave us about 30 seconds to get ready...maybe that was the reason for my ONE SECOND drop in time. Haha. Just kidding. I ended up swimming a 1:08, which is slightly off my PB. I know for a fact that my turns were off, and thats probably where I lost the most time. My strategy was different this time...I decided not to go out all balls to the wall, like i usually do, and to take it easy and save some for the end. I kinda faded in the last 25, though. All good.

Anyway, after that, we did a nice interval pyramid workout in the pool. I definitely swam with my 1:00 run in mind. I took it easy, working at a comfortable pace for the most part. My run went well. I was able to keep my HR in zone 2, while running the whole hour at a nice steady, slow pace. I'm ok with the slow pace. My goal is to maintain that slow pace for hours. If I can do that, I'm in.

SWIM- 650wu, 100TT (1:08), 2x25, 2x50,2x75,2x100,2x200,2x100,2x75,2x50,2x25, 250 cd.
RUN- 1:00:00, 141bpm, 889 cals

day 57 (late)

Ooops. Long day yesterday (rest day)...Woke up at 220lbs. Wow. I never thought I'd see 230, let alone 220. AND...I'm still going down. Nice and slow. 2-3 a week. I like this.

I will be starting week 9 now. Getting tough to stick to without deviation. I had to switch things up last week due to back issues that started Thursday, got a little better with a trip to the chiropractor on Friday night, and I was "back" to normal on Sunday.

WEEK 9

MONDAY- REST
TUESDAY- SWIM, RUN 1:00 (z2)
WEDNESDAY- BIKE 45:00 (z2) transition to RUN 15:00 (z2)
THURSDAY- SWIM, BIKE 1:00 (z1 @ 100+ rpm)
FRIDAY- RUN 1:00 (z2)
SATURDAY- BIKE 2:45
SUNDAY- RUN 1:15 (z1-z2)