Saint Charles,IL 
  • 1h 07m 01s
  • 20.04 miles
  • 17.94 Mi/hr

15' zone1
45' zone2
7' zone1

Nice easy ride. :)

  • Massage
  • 1h 30m

Ahhhhhhhhh. :)

Bike ride today, then a nice long massage tonight.  Woot!  Cool

  • 40m
  • 2400.00 meters
  • 01m 40s /100 meters

6x75 Free
4x25 (alt Scull/Free)
4x100 on 1:40 (finished <1:30)
5x200 on 3:30 (finished 3:00-3:05)
6x75 (50 Free, 25 Back)

Nice swim. Feeling good in the water still. :)

Recovery Day.  :)
  • 1h 15m
  • 4000.00 meters
  • 01m 53s /100 meters

4x100 (alt free/back)
200 Free
2x100 IM
6x500 IM Race pace, RI 30"
200 Stroke

Finished the 500's around 7:45-8 ish. Pretty consistent. Focused on stroke rate, good catch, and high elbows on pull. Seems to be paying off. :)

  • 4h 56m 01s
  • 85.62 miles
  • 17.35 Mi/hr

15' zone1
15' zone2
4:15 upper zone2/lower zone3 (IM race pace)
15' zone1

HR is wacked today. It was greater than RPE by about 10 beats. Blah. So I ignored it, and tried to just ride by power.

Plus the stupid garmin kept autopausing, but while I was moving, at 20+ mph too. WTF? Technology fail day.

Felt a bit flat on the bike, but I suppose that's expected after the last week of work and rearranging schedules and such.

Rest and recover a bit, then it's time to head out and run for 2 hours. :D

  • 1h 48m 19s
  • 12.00 miles
  • 09m 02s /Mi


I think I started this underfueled, as I BONKED hard at about 1:20'ish. Blah.

Walked for a good long bit, jammed a gel, chugged some water, then got back into it to finish off.

HR was also really wonky here too. At first I couldn't keep it down, then at the end, it wouldn't go above zone1. WTF?

Ah well, got it done, and it was a character builder, as usual for these workouts.

  • 30m 41s
  • 4.00 miles
  • 07m 40s /Mi

Short tempo run, since we're postponing the Big Day training until tomorrow.

Dynamic warmup
3 miles descending pace, 1 miles cooldown.

Ran in the heat of the day, and it was HOT and HUMID. I was literally dripping after this.

No big day.  Called it due to thunderstorms.  Lots of lightning!  Pool closed partway through the 4k swim.  And riding the bike in the rain is one thing, riding in severe thunderstorms is another.  Would have not been a good quality day trying to fit it in.  So, I'll be doing it again tomorrow, when the weather looks MUCH better.

  • 2h 02m 31s
  • 36.20 miles
  • 17.73 Mi/hr

15' zone1
90' zone2
15' zone1

Nice ride south to the dam, then back up the path. Bit of tailwind on the out, and bit of headwind on the back.

Good to be home, but I have a ton of laundry and unpacking to do now, having been gone a week and a half!  Also, my house needs a lot of cleaning.  My cat failed to follow instructions ( no surprise there ) and have the house picked up when I got home.  :)

More crazy storms rolled through last night.  Sheesh.  Welcome to summer.

Returning the rental car, swimming, and a bike on tap for today.

Tomorrow is a "big day" training.  1:15 swim, 5:00 bike, 2:00 run.  With about 1-2 hours in between, so it's not a monster brick, just lots of training. 

Then finally a bit of a recovery week next week, and then it's TAPER TIME!  Oh my!  It's almost race time!  :)

Last day of meetings in Rochester.  My brain is full.

Wrapping up around noon, then I'm hitting the road to drive back to Chicago.

Going to be a long day.  :)

Made it, in a bit over 10 hours including 2 stops for gas, and a couple rest stops.  Not too bad.  Cruise control for the win!  :)

coredump's Training Log

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