• 1h 31m
  • 31.00 miles
  • 20.44 Mi/hr

Work to Carefree Hwy to Cave Creek to Deer Valley to work.
I didn't have much time, so I did my best to ride fast.
Cold feels better already.

I feel a cold coming on, sore throat, fatigue, muscle aches. I'll admit two of those I have all the time, but the sore throat is new. Anyway, I decided it would be better to sleep than to ride 90 minutes this morning.

  • 58m 20s
  • 15.66 miles
  • 16.11 Mi/hr

151 avg Watts
Cycling class at LA Fitness. This was a nice change.

  • 30m
  • 3.28 miles
  • 09m 09s /Mi

Looking for variety, I jumped on the treadmill at the gym and watched Knocked Up. I love that movie.

  • 1h 02m
  • 3100.00 yards
  • 02m /100 yards

500 warm up
400 drills (one arm, catch up, dps)
300 cool down (3-stroke breathing)

  • 1h 00m
  • 6.09 miles
  • 09m 51s /Mi

Noon run from the office. It was quite warm and no shade.
I took it easy to see how the foot felt, and it's definitely better. 48 hours can heal all wounds.

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.
  • 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.

  • 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.

  • 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.

  • 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.

  • 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?

Slidell4life's Training Log

 October 2010 
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