The following equipment is nearing replacement:
Swim
  • 11m 35s
  • 600.00 yards
  • 01m 56s /100 yards
Bike
  • 41m 24s
  • 13.00 miles
  • 18.84 Mi/hr
Run
  • 33m 09s
  • 3.00 miles
  • 11m 03s /Mi

Bike
  • 42m 36s
  • 12.47 miles
  • 17.56 Mi/hr

Easy 40 minute ride
70's and 65%+humidity

Swim
  • 45m
  • 2300.00 yards
  • 01m 58s /100 yards

2x200 W/U
4x150 sks
4x100
6x50
4x100
200 W/D

I got up this morning and as usual I checked the tire pressure and inflated like always.  for some strange reason the back tire was rubbing and I had to take the time to back out the stays a 1/4 turn so the tire wouldn't rub.  I took it easy on the ride and still managed to get a time a little over a minute from the PR.  Worked on a dismount and it went well, I need to be going a little slower Saturday though.  The swim was good but I was rushed at the end.  I was happy with the splits and feel confident about a good time on Saturday.
 

Didn't get anything in today.  Had stuff to do around the house that has needed to be done for a while now.  
 
Run
  • 33m 01s
  • 3.00 miles
  • 11m 01s /Mi
Swim
  • 46m
  • 2300.00 yards
  • 02m /100 yards

400 W/U
3x200 skss
8x100 1-4 easy 5-8 descend
6x50 focus on stroke count
200 W/D

Nice temp this morning but the humidity was 86%! I got the first 1.5 without stopping, but then I walked too far and I think I ruined my second half split. The ankle and calf is still bothering me but again I can run on it not well though. The next goal is to get the 2 mile mark without stopping. One would think that after all this mileage I would be able to do that without a problem. I guess there is something to be said for running outside versus a treadmill. I seem to be on pace for besting the 36 minute 5k time from last year and I guess that means something but I still want to beat the 30 minute mark.   The swim in the afternoon felt good.  the average is 2 minutes but that includes rest time.  I finished the 400 warm up in 6ish and was doing the 100's in the 1:20 - 1:40 range.   The only problem that I foresee in the OWS is sighting, waves, and people.  My goal for Saturday is to swim strong but not so strong that I'm gone for the bike and run.  I also had my family doctor take a look at my ankle at tonight's swim meet.  I looked at it and believes that I strained the tendon and said that it would heal and to ease up on the running and do more biking.  

Bike
  • 1h 01m 48s
  • 18.16 miles
  • 17.63 Mi/hr
The ride felt good this morning. It surprised me how good my average was for the first 12 miles. I forgot to stop the Garmin on the way back when I made a small change in the tilt of the seat. I went a hair more downward and again it felt better on the bum. I changed the time to what the bike computer read and I think the average speed was off. I did slow the pace down a bit after the first 12. I know that I'm going to have to get used to going for longer if i want to get a decent time later this summer for the Olympic distance. My ankle is feeling good, not 100%, but better and I'm hoping that all will go well this weekend.  

ghopper18's Training Log


 June 2009 
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