6.21.16 Tuesday Training

This morning was back to my usual 2 minute plank while the coffee was brewing. I keep waiting for that to get easier. For a while I was adding a second a day to it, but the initial 2 minutes is plenty difficult enough. So I keep the timer set at 2 minutes.

Shortly thereafter the Mrs. informed me that her class was at 10 this morning. It was about 8, so I got ready and grabbed the bike and hit the trail. I actually wore by tri shorts this morning for the first time on the bike. They were still damp from last night's swim, so that's a bit of added realism. I cranked out my 12.5 miles in a new record time for this route. It was only about 20 seconds slower than my all time record regardless of route. The route I typically ride is a bit slower than pretty much all the others I ride due to road crossings, a set of railroad tracks, a pretty high bridge that you have to go up and over, and a few zigs and zags to test the brakes too.

The goal I had in the back of my head was to average 15 miles an hour for the 12.5 miles during the race. Today I hit 13.9 as an average speed. I spent most of the ride on the drops instead of the clip on aeros.

Hopefully I will get a longer swim in tonight. Once I get back to work, finding a place to swim is going to be tough until they have the open water practices at the lake the triathlon is taking place at. So I need to capitalize on this out of work thing while it lasts.

Have a great day,

J White

Hey Hey Hey - I'm BACK!!! Oh my - 16 days, 9 states, 4,000 miles of driving and got home Sunday. Quite the trip.
We went from PHX-Boulder-Black Hills (Mt. Rushmore) - Minneapolis (SIL lives there) - Des Moines (I grew up there) - Denver- Durango - PHX.

Yes, it was a lot of driving and yes, my kids were AMAZING and didn't complain at all. We saw so much, hung out with so many friends and had quite the vacation. But I'm glad I'm back to normal routine! I'd like to say I was consistent with my workouts, but did run quite a few times, took 2 spin classes and walked a LOT!

5:15am - 60 min power spin. Class was glad I was back, but said I was taking out my lack of workouts during vacation on them - it was a tough one.

10am - 2100 yd swim. Felt rusty but trying to get back to 2x a week!

it's been dreadfully hot here, but it's summer in AZ! No fun outdoor activities for me unless it's swimming. Otherwise it's all air-conditioning!

Hope everyone has been great!

Another hot day in Oklahoma. Rode for 95 minutes and then ran for 40 minutes. I ran inside to watch the end of the Texas Tech- Florida CWS baseball game. Tech won 3 to 2.

I have to go to Philadelphia next week for corp meetings. It will kill my training schedule.

I hope everyone is having a good week

Ugh--that is what the outdoor pool at my gym in Vietnam is like during spring (hot season). I've pretty much stopped swimming it in because I seem to
get sick every time I do.

No hot weather here. Sunny and pleasant but stiff cool breeze kept temps in the low to mid 70's. 50 minute easy run in the hills behind the house. Lots of hawks circling the ridge. Often I see deer and wild turkeys up there, but not today.

Noon-ish: 3300m swim with a bunch of IM sets. My recovery week, so except for an FTP test in a few days, I get to just do fun stuff.