Busted up

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inspire me (12)

Monday - October 18

Rest day. Left foot hurts.
Busy day at work.

42 miles of running last week. I know I can sustain that volume for a couple more weeks. Little injuries are popping up.

I wrote up some thoughts.

http://www.ironchad.com/2010/10/riding-long-and-refueling-like-boss.html

inspire me (10)

Sunday - October 17

Run

2h 30m
16.37 miles
09m 10s /Mi

Long run with Fitzy. Thank you, Tom. This would have been miserable without you.
Longest run I've ever done.

inspire me (10)

Saturday - October 16

Bike

5h 40m
101.00 miles
17.82 Mi/hr

LONG solo ride in the damn hills. I wanted to get at least one solo century done, and I'm glad it's over. Only stopped once, to restock bottles.

Run

1h 02m
6.30 miles
09m 50s /Mi

Transition run. The first mile was AGONY. My knees felt like they would burst. That pain went away, and the rest of the run was cruising. I'm pretty happy about it.

Here is the bike route. It's a fun course, except going North on New River Road with the headwind is really daunting.

http://www.beginnertriathlete.com/discussion/photos/get-photo.asp?photoid=128776

inspire me (12)

Friday - October 15

Run

1h 30m
9.21 miles
09m 46s /Mi

I got bored, so I jumped on a trail at Thunderbird Park. Oops, these Nike Free Run shoes are NOT made for rocky trails. I ended up banging up the bottom of my feet and turning my ankle once. Also, there was a bit of a climb just at the turnaround point.

Swim

1h 10m
3554.24 yards
01m 58s /100 yards

Felt much better today. By the cook down I had a nice flow, wasnt fighting the water as much. I need to develop that.
500 wu
400 drill
5x 200
5x 100
5x 50
400 drill
200 cd

I need to hit the pool today, and I should get 1:10 to make an even 3 hours this week. I gotta have the round numbers!

Fun Friday task:
Can you identify the characters from Futurama using only 3-pixels?

inspire me (22)

Thursday - October 14

Bike

1h 30m 30s
28.80 miles
19.09 Mi/hr

Rode from home to the juvenile detention center, twice. I just like to watch them giving each other tiny little prison tattoos.
1h in zone 2
20 minutes in zone 4 (OUCH)
10 minutes in zone 2

Swim

1h 00m
2734.03 yards
02m 12s /100 yards

It's a beautiful day at the outdoor pool. I really didn't feel fast today, very sluggish in the water.
I ended up cutting the workout after an hour. Ugh.
500 warm up
400 drills (fist, one arm, catchup)
4x400

I got The Jersey Shore video game, but I suck at it.

inspire me (17)

Wednesday - October 13

Bike

1h 00m 38s
18.87 miles
18.67 Mi/hr

Valve stem failed, so I had to change my front tube in the garage before I could go for this ride.

Run

30m
3.32 miles
09m 02s /Mi

Transition run. I felt really fatigued to start, but I settled into a nice groove.

This might be my next bike purchase. What do you think?

http://www.beginnertriathlete.com/discussion/photos/get-photo.asp?photoid=128723

inspire me (15)

Tuesday - October 12

Run

1h 00m 01s
7.01 miles
08m 34s /Mi

4 Intervals of 6:00 with 2:00 jog. I couldn't get much speed on the 3rd for some reason. My HR was spiking too easily. The 4th interval was better, so I don't know what the deal was.

Also, 4 different nurses almost ran me over this morning. One of them was Becca! What the hell, beeks?!!

Swim