Jon Lock

Subject: Jon Lock Tue May 22, 2007 10:52 pm

Date 05/21/07 Day Mon Wks 12
Wt 183

am ride 3 hr ez
HR av 120

down 30 to Egg Harbor city and back. Felt good out head wind on way back
Bring energy bar next time

Subject: Re: Jon Lock Tue May 22, 2007 10:54 pm

Date 05/22/07 Day Tues Wks 12
Wt 183

am ride to work 1 hr 50min ez
HR av 120

down 73 out to 206
woke up late had to cut ride short to be on time for work

Subject: Re: Jon Lock Wed May 23, 2007 1:49 pm

Date 05/23/07 Day wed Wks 12
Wt 183

am ride 3 hr ez 1hr alone 1 1/2 w/Steve 1/2 home
HR 1hr <120 1 1/2 130-150 1/2 < 130

felt good hate cross keys rd
met Steve at Auto lenders

Subject: Re: Jon Lock Thu May 24, 2007 10:30 pm

Date 05/24/07 Day Thurs Wks 12
Wt 182
Cals in 1800
cals out 2000

Rest day (turned off alarm) wrk 9-9

Subject: Re: Jon Lock Fri May 25, 2007 10:04 pm

Date 05/25/07 Day Fri Wks 12
Wt 180

Cals in 2500
cals out 4200
-1700

am ride 3 hr mod 2 hard efforts
HR av 128

2 bot gatorade 1 banana 1 bar

out to tabernacle down tuckerton into medord then down into Voorhees

Subject: Re: Jon Lock Sat May 26, 2007 11:17 pm

Date 05/26/07 Day Sat Wks 12
Wt 180
Cals in 2000
cals out 2000

Rest day (turned off alarm) wrk 9-9

Subject: Re: Jon Lock Sun May 27, 2007 8:56 pm

Date 05/27/07 Day Sun Wks 12
Wt 179

Cals in 2600
cals out 4100
-1500

am ride 2 hrs 50min hr mod 5 hard efforts
HR av 134

2 bot gatorade 1 bar

Subject: Re: Jon Lock Tue May 29, 2007 9:49 pm

Date 05/28/07 Day Mon Wks 11
Wt 178

Cals in 2600
cals out 4100
-1500

am ride 2 hrs 45min hr ez
pm ride 1 hr 35min

Subject: Re: Jon Lock Tue May 29, 2007 10:55 pm

Date 05/29/07 Day Tues Wks 11
Wt 177
Cals in 2000
cals out 2000

Rest day
Early meeting and wrk 3-9

Subject: Re: Jon Lock Thu May 31, 2007 4:39 pm

Date 05/30/07 Day Wed Wks 11
Wt 177

am ride 2 hr 50 min ez
HR av 120

met Rich at WAWA went ez monday route

Subject: Re: Jon Lock Thu May 31, 2007 4:42 pm

Date 05/31/07 Day Turs Wks 11
Wt 177

4 hrs 5min
HR av 130

To Stockton College and back

need more fluid or bring money for longer rides

Subject: Re: Jon Lock Fri Jun 01, 2007 9:25 am

Date 06/01/07 Day Fri Wks 11
Wt 177

2 hrs 45min ez
HR av 115

Met Rich at WAWA and Rob did modified Mon route

ultra EZ pace

Subject: Re: Jon Lock Sun Jun 03, 2007 2:07 pm

Date 06/02/07 Day Sat wks 11
Wt 177

Race State RR Cham
2 hrs 30min

Felt pretty good worked hard at the end to get Steve or Dave to the front but totally pooped at the end

Next week start weight training
1 sprint workout 1 interval workout

Subject: Re: Jon Lock Mon Jun 04, 2007 10:15 pm

Date 06/03/07 Day Sun wks 11
Wt ?

Ride 0
Soccer 1 hr

Subject: Re: Jon Lock Mon Jun 04, 2007 10:17 pm

Date 06/04/07 Day Mon Wks 10
Wt ?

2 hrs 30min

Ride with T-Mobile
felt good

Subject: Re: Jon Lock Tue Jun 05, 2007 6:53 pm

Date 06/05/07 Day Tues Wks 10
Wt 180
have to be stricter with diet still 15 pounds and only 10 weeks left

2 hrs 30min
Flat tire that sucked with a pump that only goes on shrader