Saint Charles,IL 
Run #1
  • 08m 55s
  • 1.08 miles
  • 08m 16s /Mi

Warmup before PP. Just a quick run to get the legs moving.

Swim #1
  • 10m
  • 500.00 meters
  • 02m /100 meters

Warmup swim before PP. Got a good swim warmup in, and it helped.

Swim #2
  • 23m 30s
  • 1500.00 meters
  • 01m 34s /100 meters

Guesstimate on time, as results aren't up yet.

Had a great swim this year, unlike last year. Being able to swim all summer, and getting in a good warmup for the swim really helped. Not much drafting, I was too fast for the pack, and not fast enough to hang on the few super fish that were in my wave.

And Schmize didn't pass me on the swim this year.

Bike #1
  • 1h 00m 47s
  • 23.06 miles
  • 22.76 Mi/hr

PP Bike. Lap 1 is the bike leg. Lap 2 is T2.

Legs were flat. I had a good middle gear to just cruise, but I had no top end today. I pushed it up to 250'ish watts and couldn't hold it. So, I just pushed when I could.

Course is a little short, but still averaged 23.5 mph for the course. Wonder what I could have done if I'd brought my A legs. :)

Run #2
  • 43m 30s
  • 6.21 miles
  • 07m /Mi

Sub-44 10k on very tired legs. And my fastest mile was the last mile. :)

Pretty happy with this, all things considered. Ran pretty even, and was able to kick it up at the end.

Bike #2
  • 2h 27m 34s
  • 41.68 miles
  • 16.95 Mi/hr

Since an Olympic distance race isn't quite enough training this weekend for IMWI. Coach gave me and Schmize a 2 1/2 hour ride after the race.

Between the two of us braniacs, we decided it would be a great idea to ride our bikes home from Pleasant Prairie.

So we did. :)

Dead into the wind for 2 1/2 hours. Ugh. Then it started raining.

The highlight of this ride ( other than the END of it ) was stopping at a gas station for a beef jerky and red bull. It sounded like a good idea at the time. And actually, it was pretty tasty.

It started raining shortly after that, and we rode the last hour in the rain. Awesome. :)

Just as we finished up, the rain quit. Hah. So we ate some food at Lindy's Landing in Wacaunda and then went out tubing on Bang's Lake ( that counts as an ice bath, right? ). Good times. We all got dumped in the water at least once. And I learned that Hollyslu is a monster at the wheel of a boat. Oi!

Time for Pleasant Prairie was 2:11:33.  That's about a 4 minute PR over last year.  Bike was about the same, swim was better, and the run was better this year.

Very happy with this race ( hey, it's a solid new PR, what's not to like! ).  I was not feeling like I was going to push it very well.  And I wasn't really able to tap into my top end.  Fortunately, my middle-end has gotten pretty quick, so I still was able to turn in a great race.

And my main goal was to hold of Schmize until the run.  He was in the wave 3 minutes behind me.  I was able to keep him back until about mile 4 on the run.  I made a quick move and re-passed him back with conviction, but I didn't have it in me to keep going at that pace, I was just messing around.  He passed me back about mile 4.5, and put some time into me.  I kicked it back up the last mile trying to catch him, and almost had him reeled in by the finish.  The friendly rivalry once again pushed both of us further.  Awesome time out there. 

Great race, great people, all around a great weekend.

And now, I think I'm going to sleep for a week.  :)  Well, maybe not, but at least a solid night's sleep to start with.

Run
  • 27m
  • 3.28 miles
  • 08m 14s /Mi

10' zone1
10' some strides, some running drills to wake legs up
7' zone1

Tomorrow should be interesting. :)

Bike
  • 42m 57s
  • 12.72 miles
  • 17.77 Mi/hr

15' zone1
3x(1' high cadence, 1' easy)
3x(1' big gear, 1' easy)
3x(1' race pace, 1' easy)
11' zone1

Rode the new 808 rear. Holy moly does it make a difference. The bike is lighter. It rolls smoother. Just all around awesomeness.

I need to get a matching 808 front wheel now, but I'll make do with the 404 for PP tomorrow.

Swim
  • 20m
  • 1000.00 meters
  • 02m /100 meters

OWS in Lake Andrea at Pleasant Prarie.

Swam w/o wetsuit, and was fine. Think it's going to be toasty in the full suit tomorrow. Yipes!

Swim
  • 1h 00m
  • 3200.00 meters
  • 01m 53s /100 meters

400 Free
50 Breast
50 Back
4x150 (1 arm, 2r/2l, c/up)
4x250 Pad+Pull
2x500 LPF
100 Stroke

Strength
  • 20m

cankle, core, and some yoga/stretching. my body is tight. eee!

  • Health data: Hours slept: 9
Run
  • 2h 30m 56s
  • 19.00 miles
  • 07m 56s /Mi

Ooof.

This got hot, and my legs felt like stumps after the first hour.

Not quite the pace I was shooting for, but in the scheme of things, running sub-8 for 19 miles in the heat on dead legs is not that bad of a result.

Strength
  • 20m

core, cankle, and stretching. holy moly. :)

Long run done.  Now eating an entire Trader Joes BBQ Pizza.  Mmmmm....  :)

Just got a call from Bob @ Wheelwerks in CL ( my favorite LBS ).  I ordered a zipp 808 rear wheel to replace my Powertap + 404 ( which is still for sale, see classifieds!!!! ) since I have the Quarq powermeter now.  The wheel is IN!  Getting the tubie mounted now, so I'll have it for Pleasant Prairie this weekend.  Yay!   No wheel cover for it yet, so I'll just run the 808 rear and 404 front.  Will have the wheel cover for Wisconsin though, so that I'm effectively running a poor man's Sub9 disk.  :) 

Someone please buy my 404 + Powertap though.  Will entertain best offers.  :)

Bike #1
  • 24m 52s
  • 8.14 miles
  • 19.64 Mi/hr

Bike 1:

15' zone1
5' zone2
5' top of zone4

Run #1
  • 05m
  • 0.93 miles
  • 05m 23s /Mi

Run 1:

5' hard pace

Bike #2
  • 04m 47s
  • 1.98 miles
  • 24.84 Mi/hr

Bike 2:

5' top of zone4

Run #2
  • 05m 02s
  • 0.82 miles
  • 06m 08s /Mi

Run 2:

5' hard pace run

Bike #3
  • 05m 02s
  • 1.90 miles
  • 22.65 Mi/hr

Bike 3:

5' top of zone 4

Run #3
  • 05m
  • 0.82 miles
  • 06m 06s /Mi

Run 3:

5' hard pace run

Bike #4
  • 10m 05s
  • 2.90 miles
  • 17.26 Mi/hr

Bike 4:

10' zone1 (cooldown)

Bike #5
  • 1h 13m 23s
  • 21.22 miles
  • 17.35 Mi/hr

Ended up going to the Cubs game last night.  :)  We had some guests from Corp HQ at work, and there was an extra ticket for the game, so I ended up getting asked to go.  Great seats, and perfect weather for an evening game, so I couldn't pass it up. 

Working this AM, then taking the afternoon off I think.  Have a 1 hour multiple brick, and a 1:15 bike to do.  Brick around lunch time, then riding a bit later.

Tomorrow is my long run.  2:30 to run, and Coach Brett has decided that my target paces were too easy, so now the bar has been raised.  :)  Main block is 105' sub 7:35 pace.  Nice.

Run
  • 58m 44s
  • 7.50 miles
  • 07m 50s /Mi

10' zone1
40' zone2
8'44" zone1

An easy run in the AM. A little humid, but not too hot.

Swim
  • 1h 15m
  • 4500.00 meters
  • 01m 40s /100 meters

4x100 Alt back/free
50 Breast
200 Back
150 (1 arm, 2r/2l, c/up)
5x700 Hard pace free, RI 30" !!!
200 Stroke

Woah. That worked out to about an hour of hard pace effort. Sheesh. :) First 3 went pretty well. The last 2 were tougher, but I hung on pretty well. Noticed my stroke rate slipping, so I focused on keeping good turnover and kept the pace up there.

5:25 AM.  Up and ready to run shortly.  Where is the sun?

 

Sport
  • Massage
  • 1h 00m

:)

Massage today. 

I need it.  I also need sleep.  I'm not getting what I need and it's catching up to me.  Going to be spot on with it this week, even if that means being rather boring and going to be really early most nights.  Can't afford to get run down on sleep at this stage of the game.


Plans are afoot for some more epic riding next weekend.  IE, racing Pleasant Priaire, then riding the bike home from the race.  Just because we can.  MUaahahahahaha.  :)

coredump's Training Log


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