It's all about that base

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Monday - September 23

Bike

1h 01m 34s
20.57 miles
20.05 Mi/hr

Run

54m 12s
7.58 miles
07m 09s /Mi

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Good day of training.

inspire me (2)

Sunday - September 22

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Rest day!
Body feels good after the high training load this week. Going to pick up where I left off and am not planning to taper or reduce load for Augusta, which is on Sunday.

inspire me (6)

Saturday - September 21

Bike

5h 02m 41s
100.61 miles
19.94 Mi/hr

http://connect.garmin.com/activity/378976073

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Killer.! I pulled for most of this ride. Felt really strong out there today, even on the way back from the town of Star. Moderate to strong headwind on the way back. The hills on the end of the PIT course were tough after 70+ miles.

We took it easy for the last loop (5 miles, or so) to cool down and just talk about the ride.

Augusta next weekend, then the last week of high volume after that...if you can call 15 hours high volume! ha!

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Friday - September 20

Bike

59m 19s
19.60 miles
19.83 Mi/hr

Run #1

14m 22s
2.05 miles
07m /Mi

Run #2

14m 22s
2.05 miles
07m 01s /Mi

09/20/2013 Fort Bragg, NC - Brick Run

Run #3

14m 22s
2.05 miles
07m 01s /Mi

Swim #1

40m
1931.20 meters
02m 04s /100 meters

Atchley Pool - Fort Bragg, NC

Swim #2

40m
1931.20 meters
02m 04s /100 meters

Swim #3

40m
1900.00 meters
02m 06s /100 meters

Swim #4

39m 50s
1004.23 meters
03m 58s /100 meters

Swim #5

40m
1900.00 meters
02m 07s /100 meters

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Brick in the morning, then a swim in the afternoon. Good stuff.

inspire me (1)

Thursday - September 19

Bike

1h 00m 50s
20.06 miles
19.79 Mi/hr

http://connect.garmin.com/activity/378241265

Swim #1

45m
2156.50 meters
02m 05s /100 meters

Atchley Pool - Fort Bragg, NC

Swim #2

45m
2156.50 meters
02m 05s /100 meters

Swim #3

45m
2057.40 meters
02m 11s /100 meters

Swim #4

45m 01s
1663.65 meters
02m 43s /100 meters

Swim #5

45m
2057.40 meters
02m 11s /100 meters

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Hard effort on the bike today. Rode with Steve and Mike. Steve took off like a bat out of hell...no warmup, no notice, no nothing. Barely could keep up on the tired, dead legs that had run almost 18 miles the day before. I pulled the second and third laps, but had NO power and no stamina. Legs just felt dead.

Swim was good! Going to take wetsuit tomorrow and give it a go.

inspire me (10)

Wednesday - September 18

Run

2h 13m 07s
17.39 miles
07m 39s /Mi

http://connect.garmin.com/activity/377779948

Swim #1

45m
2000.00 meters
02m 15s /100 meters

Swim #2

43m 43s
869.34 meters
05m 02s /100 meters

Swim #3

45m
2078.25 meters
02m 10s /100 meters

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Long run this morning. I actually felt great at the finish and picked it up to finish strong. The weather was not bad. A cool 53 at the start.

Because of Augusta next week, I won't be doing a long run, however, do plan to do one more long run the week after of 2:45 - 3:00. That'll be my last long run before taper.

inspire me (6)

Tuesday - September 17

Run

54m 22s
7.18 miles
07m 34s /Mi

http://connect.garmin.com/activity/377136213

Wrench in the gears type of day. May not get to workout. Bah.

-Update-
Ran on the road in front of my house, which is only 1.5 miles long. Ran this road a few times b/c one of the kiddos has a tummy ache and is at home today from school.

Weather was a beaut...