Here’s last week’s activity log:

MON – 55 minute walk/jog (4 min walk/2 min jog). Volleyball – we won all three matches!

TUE – 35 minute weight lifting

WED – 55 minute walk/jog (4 min walk/2 min jog)

THU – 40 minute bike ride (see benchmark below)

FRI – 55 minute walk/jog (4 min walk/2 min jog)

SAT/SUN – rested my legs…

Just wanted to post my first benchmarks:

15k bike ride (fairly flat course, little wind)

24:05

5k practice run (still 4 min walk / 2 minute run)

31:30

These were timed on consecutive days, not back-to-back like they’d be run in a sprint triathlon.

The sprint distance triathlon is a .75k swim, 15k bike, 5k run. I’m shooting for a time between an hour and hour-fifteen minutes. We’ll see what happens with my training times as I get closer to the event (Apr – Jun ‘04 timeframe).

My current plan is to run a 5k race around New Years, a 10k Feb/March, a sprint triathlon May/June, and an Olympic triathlon late summer.

First things first…

[Just back from my ride up Calaveras]

Here’s a summary of the week’s activities:

- 55 min jog/walk on Monday

- 40 min weightlifting on Tuesday. I hadn’t lifted for almost a month and was bit sore, but not too sore.

- 55 min jog/walk on Wednesday.

- Skipped Thursday bike ride. Was up a bit late on Wed and trying to let my legs rest a bit.

- 55 min jog/walk on Friday. Felt really good and started extending my jogging times a bit.

- 2 hr 15 min bike ride (38.8 miles) up Calaveras Road and back. This was my first longer ride for over a month and my legs weren’t all there, but not too bad.

Well, I got sick and that put a damper on my training for the last part of September. It was one of those sore throat/cold things that has knocked out a lot of people I know. One of them is out of work right now with bronchitis, so I guess I was lucky.

but…

I’ve been back on my training plan since last week and am feeling great!

Here’s my schedule:

MONDAY

55 minute jog/walk (4 minute walk – 2 minute jog)

TUESDAY

Weight lifting & stretching

WEDNESDAY

55 minute jog/walk (4 minute walk – 2 minute jog)

THURSDAY

45 minute bike ride (15 – 17 mile ride)

FRIDAY

55 minute jog/walk (4 minute walk – 2 minute jog)

SATURDAY

2 – 3 hour bike ride (30+ miles)

SUNDAY

The day of rest (I’ll need it)

I’m sticking with the 4 minute walk – 2 minute run until I start to get more comfortable running. Slow and steady…

Plus I have my short 3 mile bike ride back and forth to work every day, but that doesn’t really count for much except to loosen up my legs a bit.