Run
  • 2h 29m 08s
  • 16.09 miles
  • 09m 16s /Mi

Long Run - Flower Hill to Wildwood Park - 725 Elev gain

Not the prettiest run which included three nutrition/water stops, two nature breaks, and some walking at mile 9.5. My quads were killing me on the long mile descent down Flower Hill, and 1/2 mile down I had to walk a bit. Although it's only 80 degrees, it's hot! Went through about 3.5 liters of water.

Although this run wasn't the prettiest, it was comfortable. Over a long time training I've learned the devils in the details, and I had no chafing, blisters, or irritants other than the miles. Oh, and my Hoka's now make a plunger-esque popping sound when I walk in them. I think they're cooked!

Bike
  • 4h 34m 36s
  • 76.01 miles
  • 16.61 Mi/hr

Long Ride - North Shore Hills, Shore Rd Loop - 4610 Elevation Gain.
Rolling start @ 5:30 AM

Planned 5.5 hour ride, but my legs were getting shredded on a two-hill loop in Port Jeff. Right knee was complaining/swollen and glutes were on fire, so after 6.5 repeats of the loop I bailed and rode back taking the Cedar Beach course, Shoreham 5k course, and Flower Hill climb.

I also needed to get home and help the wife prepare for a 1:00 showing of our house.

Run
  • 46m 15s
  • 5.00 miles
  • 09m 15s /Mi

EZ Aerobic/ Recovery

Tired today.  Fell asleep for an hour nap this evening.  Happy to see the 170's, even if it's by the skin of my test @ 179.8.  Hoping to shed another 5 lbs in this final month.  Should be doable over the next 15 days of Build if I continue eating smart an clean.  

Swim
  • 40m 34s
  • 2547.97 meters
  • 01m 36s /100 meters

WWL Swim. 14:28 first 1/2 mile across - which is a record for me. Sub 30 the way back to. Lake was super flat and calm.

Run
  • 1h 10m 30s
  • 8.13 miles
  • 08m 40s /Mi

Aerobic. I was very tired to start this run. HR monitor was acting whacky, recording 50 beats higher than normal.

If I didn't have an Ironman in a month, I wouldn't have run. I literally had a meeting almost every hour of today, and ended with a 2-hour straight conference call. Exhausting.

  • Health data: Soreness: 3 Fatigue: 2 Hours slept: 6
Bike
  • 1h 29m 17s
  • 28.64 miles
  • 19.25 Mi/hr

Tempo Ride - Up & Down Grumman BLVD and Mill Rd.
AVG HR 124 - Max 135

Super-windy out. Tucked and hammered but couldn't get my HR up very high. No idea why. Legs are still a little sore but not too bad. Brutal headwinds just suck the joy out of riding, and plain suck.

Dream Chaser's Training Log


 June 2016 
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Distance
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