Bike

• 1h 52m 54s
• 30.50 miles
• 16.21 Mi/hr

Wednesday Night Weenies! (Okay that's not what they call themselves, just something I drummed up on the way back to the house). Wind out of the South at about two hundred miles per hour. Okay around 20mph, which is quite fast enough thank-you-very-much. We tried the paceline thing for a while and ended up turning around at the Roca Rd exit and high-tailing it back in. I hit 40mph on HWY 77 on that last big downhill before you hit Saltillo Rd. I was pushing 130 watts and going 25 mph on S. 14th St for about a mile, that was kind of cool.

Run

• 27m 24s
• 3.02 miles
• 09m 04s /Mi

Hill run, gave it what I had. Walked for 1:00 about 1/2 or 2/3 of the way through, and then ran the rest. Feeling pretty good about that kind of pace over that distance in the hills!

Bike

• 1h 06m 48s
• 13.20 miles
• 11.86 Mi/hr

Family bike ride! Comfortably hard effort to/around/back from the lake while pulling the littles. Brynn got to try out her newly tuned-up bike for the first time and she said she enjoyed it, so that's good.

Ride out was with the wind and we were doing probably 18-20mph average. Ride back was 6-12mph against the wind with the little kid carrier parachute behind me.

Run

• 1h 13m 19s
• 7.00 miles
• 10m 28s /Mi

Breakthrough workout! Usually I am fighting to keep my hr down, especially at the end of the workout, but today I found myself having to run 9:xx miles to get my hr to go into zone 2!! Awesome!

I looked at my splits for the last 6 run intervals (basically the 2nd half of the run) and I am proud to say I was running mid-to-upper-9 minute miles for each one! This is great for many reasons:

1) the route I take has hills for the first mile then gently trends "downhill" until you get to Holmes Lake, so anywhere you turn around you're going up a gradual incline and then you finish in the hills. To run 9:40+/- given the route is sweet.

2) Usually by mile 5 I'm starting to go into damage control mode where things are starting to hurt, I'm starting to get tired, and my HR has crept up so I'm fighting to keep it down. Exact opposite--I had to fight to keep it up, even running 10-10:30m/m uphill just to get into upper Z2!

3) Obviously the bike/run brick yesterday was a pretty epic workout in and of itself. 17+mph for 54 miles? Unheard of from this guy. And to follow it up with two 10-ish minute miles was a nice confidence boost. Running 9:30 intervals today, at the end of the long run, in the hills, after yesterday's hard workout=da bomb.

Bike

• 3h 07m 06s
• 54.61 miles
• 17.51 Mi/hr

Not a bad pace. Curious to see what kind of elevation gain I had. Probably not enough.

1,720 feet, not bad a'tall! Ate a Fig Newton at 10, 20, 35, & 44 miles--ate the last one 'early' because I knew I was going to be going on the Old Cheney Rd hills and didn't want to still have it in my gut when I was gutting out the hills. Drank two bottles of Gatorade and felt like it was almost just right, since it was a little cooler out. That's a far cry from when I rode the IMKS course a couple of weeks ago and was near death when I was finished after having only two bottles. I need to get the straw routed and mounted for my Speedfil, dern it!

Run

• 20m 49s
• 2.03 miles
• 10m 15s /Mi

T-run off the bike. Hot out there!

Swim

• 47m 25s
• 2600.00 yards
• 01m 49s /100 yards

1000 - 17:46
1:38
1:47
1:48
1:47
1:48
1:49
1:47
1:47
1:51
1:46

1000 - 18:45
1:41
1:44
1:42
1:49
1:47
1:58
2:40
1:50
1:49
1:46

600 - 10:55
1:37
1:58
1:43

3:44
1:53


So the first 1,000 I was in the open area (still lap lanes, but not exclusive to lap swimming). The second 1,000 I was able to get into the lap lane (there were already 2 people in there and both left, then another guy jumped in before I finished my first set). Split lanes with that guy for 1.25 laps and then he got my attention and notified me we were switching to circles since a lady was joining us in the lane. Then a FOURTH person joined us. Now, I know circle swimming can work with like 8 people in a lane, but the ALL have to be at (or near) the same speed. We were not. The third member was way slow, the other guy with me was a tad faster than I was, and the fourth member (another gal) was slower than me. Finally she switched to the open area that I had come from and the guy must've finished his workout because he left, which left me and granny to finish out our sets. I got a HUGE calf cramp which I suspect is when I got that 1:58 split, and I noticed my left patella tendon was hurting, so I swam a few more hundreds and bagged it. I could tell my form was leaving something to be desired, so I figured it was best to just call it a day knowing I needed to not have siezed calves for my ride tonight.

Bike

• 27m 01s
• 7.41 miles
• 16.45 Mi/hr

5 minute warm-up, start @100W, increasing 1 gear every minute
30" SLD each leg w/60" recovery (5x)
50"@200W; 10" spin-up to big ring (10x)
5 minute cool-down, decreasing 1 gear every minute