The following equipment is nearing replacement:
  • 1h 33m 20s
  • 13.10 miles
  • 07m 07s /Mi

  • Health data: Hours slept: 6.5
  • 1h 13m 28s
  • 21.01 miles
  • 17.16 Mi/hr

Weather: 68/67 Wind: 3/9
Effort: Easy
Very easy miles today. I have the HM tomorrow and I don't want to blow up my legs, but I did want to get another ride in this week.
I had no focus other than easy. No intervals, no sprints, no power surges. I should be god for tomorrow, although I am also going to get a very easy 2000 yd swim in this afternoon.

  • 39m 30s
  • 5.00 miles
  • 07m 54s /Mi

Weather: 64/64 Wind: 7/15
Effort: Easy
I forgot to start my watch for the first mile and a half so my lap data is off. My time is an estimate from the last time I looked at my watch before I left.
I kept it easy and had to really pay attention to my watch to keep my effort low. My pace was probably a little faster the show in the log because that is just how I run most of the time.

  • Health data: Hours slept: 7
  • 1h 10m
  • 4000.00 yards
  • 01m 45s /100 yards

Effort: Hard
NEW 500 TT PR!!! 6:56
I planned the 500 TT tonight because there wasn't going to be any better time. I also had some help from a guy in the lane next to me, only he didn't know it at the time. He was doing his WU and was pretty fast and I just decided to try to pace with him. I lead him by a body length for the first 250 but by the last 100 I was just behind him about a half body length. I was very stoked (but unable to breath) when I finished and looked at the clock. 6:56!!!!! I am very pleased!
The rest of the workout went well and I didn't give up the tough stuff after the TT. The main set was 4x250 on 4:00 and I was landing at 3:40 on all but the last (3:45).
2x250 WU
2x250 Pull w/buoy
150 Kick w/fins
250 w/fins
500 TT 6:56
4x250 on 4:00 (Landing 3:40
100 Kick
2x250 Pull w/buoy
2x250 CD

  • Health data: Hours slept: 7
  • 35m 40s
  • 5.00 miles
  • 07m 08s /Mi

Weather: 57/54 Wind: 9/21
Effort: Mod/Hard
This was my last harder run before the race on Saturday. I obviously backed the distance down substantially, from 9 to 5 miles with only 3 at a tempo pace. My miles were at my 10k race pace. Coming in at 6:51, 6:57 and 6:51.
The paces felt comfortable difficult and something I surely cannot maintain for a half marathon. This should be a good idea what I should be able to complete a 10k in and also it gives me a little bit of an idea what I might be able to go for a 5k.

  • Health data: Hours slept: 7
  • 1h 25m 03s
  • 25.01 miles
  • 17.64 Mi/hr

Weather: 56/56 Wind: 16/20 (BS)
Effort: Mod
I think the wind gauge is way off. for part of the recovery portion of this ride I was down to 12-13 mph and I haven't been down that far since last season and I have ridden in more stiff winds than today.
I went the same type of effort and cycle of reps that I have been doing for a while and I am sure I need to change it up some. I was on 3 off 1 staying in mid/high Z3 for the working reps. I did have some spikes into Z4 which was fine and I need to get some solid work in Z4 before to long.

  • Health data: Hours slept: 7

DirkP's Training Log

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