• 1h 00m
  • 6.88 miles
  • 08m 43s /Mi

10:00 warm up
5x (6:00 zone 4, 2:00 zone 2)
10:00 cool down

I tried to keep the zone 4 efforts between 170-175.

  • 35m 51s
  • 1918.40 yards
  • 01m 52s /100 yards

Lake Pleasant
Distance from a friend's garmin.
Todd was there, so it was fun.

My legs feel great today, but my chest is still congested. Ugh. I am planning a 1h run at lunch and a 1h-ish swim at Lake Pleasant at 5pm.

Also, when did the Beastie Boys turn into this?

Monday episode of IronChad is up for your reading ecstasy:

IronChad: A very special Halloween issue

Thank you Maramdaddy for fixing my log, and thank you Jen for breaking it.

So I figured out that my kid brought this cold home with her. I'm on the tail end of it (I hope) and Catie is just getting into it. Kids are awesome!

Rest day today. I feel better than I did last Monday, so maybe I'm getting used to these long weekends. Only 7 days until taper!

  • 2h 45m
  • 17.13 miles
  • 09m 38s /Mi

I turned off the alarm clock and slept as long as I wanted. I woke up feeling much better. This run was slower than normal, but faster than my race pace. So I've got that going for me, which is nice.
Longest run ever.

  • 5h 30m 34s
  • 96.81 miles
  • 17.57 Mi/hr

Loooong ride, 55 miles with Bryan. I took a wrong turn at mile 70, but it worked out okay. My lungs hurt. I've definitely got a cold.

  • 1h 00m
  • 6.11 miles
  • 09m 49s /Mi

7 minute transition, changed into running shorts and t-shirt. Also swapped to my wife's Garmin since mine was out of battery. This is the plan for race day.
I tried to run a pace I could keep for 26 miles. We'll see.

  • 1h 30m 01s
  • 9.18 miles
  • 09m 49s /Mi

Easy long run. Nothing hurt, but the throat is still sore. It was a nice run.

  • 1h 02m 47s
  • 3280.84 yards
  • 01m 55s /100 yards

I played with breathing every 3rd stroke instead of every 2. I haven't done 3rd stroke in years. I kind of like it.

500m warm up 10:39 (3 stroke)
400m 7:41 (2 stroke)
400m 7:20 (3 stroke)
400m 7:21 (2 stroke)
400m 7:22 (3 stroke)
400m 7:34 (2 stroke)
500m cool down 10:11 (3 stroke)

I've got this feeling like my week is busted, but I've only dropped one workout, a swim. I guess I'm holding up better than I thought.

I just signed up for this 112 mile supported ride.

...and this 4000m swim.

  • 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.

Slidell4life's Training Log

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