Saint Charles,IL 
Bike
  • 5h 06m 32s
  • 93.50 miles
  • 18.30 Mi/hr

15' zone1
4 hours IM race effort
45' 55 rpm/zone2
7' zone1

Was feeling kinda cruddy towards the end, so I chopped a few minutes off the end.

Good solid effort in the 4 hour block though!

Headed up the path to Greenwood, North to County B, West to Hillside, North to South Lake Shore Drive.

Speed lap of Lake Geneva (65'), then headed back home via County B to Greenwood route, but via Wondertucky and through Bull Valley (glutton that I am).

Great weather, and light and favorable winds, so it was a good day for riding this route.

Still had an hour plus to ride, so I headed up the path again to Ringworm and back.

Logging at work, and I seem to not have my ANT stick, so I can't download the ride now. Will have to do that later.

Lap 1 - 15' , 18.5, 131 ahr
Lap 2 - 71' , 18.6, 138 ahr
Lap 3 - 65' , 17.9, 136 ahr
Lap 4 - 87' , 19.5, 144 ahr
Lap 5 - 15' , 18.1, 144 ahr
Lap 6 - 45' , 16.3, 128 ahr
Lap 7 - 7', 16.7, 129 ahr

Sport
  • Massage
  • 1h 30m

Ooof! Yeah. A bit harder today. Heh. Some good stretching too at the end. Body feels a lot better though. :)


Recovery day today.  :)
Swim
  • 1h 32m
  • 4900.00 meters
  • 01m 53s /100 meters

300 Free
200 Kick
6x75 (50 Build, 25 bi-lat)
250 Fist+Pull
6x100 (50 2r/2l, 25 c/up, 25 sprint)
5x200 Hard on 3:25 (Finish <2:55)
100 Back
6x300 Steady on 4:55 (Finish 4:40)
200 Stroke

I'm on some top swimming form. Really on a tear at the moment. It's all shaping up awesomely. :)

Run
  • 2h 50m 31s
  • 20.31 miles
  • 08m 24s /Mi

Blargle.

Temp was only in the 70's, but it was sunny, and humidity was close to 100%. Also started out with a tailwind so I wasn't getting any airflow to help stay cool.

Still, made pretty good time, heading up the path from Edgewood. Got all the way to Glacial Park ( 2 miles north of Ringwood! ). Not much further and I would have hit the IL/WI border. Heh.

Turned around, and then dealt with a stronger headwind (15-20mph!) all the way back home.

Got pretty hot towards the end, and was having trouble keeping myself cool. Didn't have quite enough water, so I couldn't dump it over my head, as I needed it to drink! Stopped a few time just to cool down ( and refill water bottles at drinking fountains ).

The last mile/cooldown hurt. I was overheated, out of water. Should have stashed an extra hand bottle on this part on my way out. Next time, I will definitely do that. Ran/walked the last 10 min ( cooldown anyway ), so that I didn't overheat/dehydrate too badly. Made it home, collapsed on the grass for a few minutes to gather myself.

Then, Gu Brew ( ice cold water, sooo good ). Follow that with an ice bath, shower, and the donning of the compression socks. :)

Now, some organic black bean soup ( good post-run refueling! ). Relax for a bit, then heading over to LTF for a little post-run massage action.

After that, Chipotle for dinner, and the nightly Tour de Crash viewing with Whizzzzz! :D

Sport
  • Massage
  • 1h 00m

Yay. :)

Bike
  • 2h 05m 01s
  • 35.01 miles
  • 16.80 Mi/hr

Roadie today. In honor of Le Tour. :)

Garmin Autopause is really fubared. I have the speed/cadence sensor on the bike, and it still can't figure out when I'm moving and when I'm not. It kept running when I stopped, and paused while I was riding. Annoying.

Nice warm day out there. Good weather!

Swim
  • 47m
  • 2700.00 meters
  • 01m 44s /100 meters

400 Free
300 Pull
200 Kick
300 Steady Free
2x200 on 3:00 (finished 2:45/2:50!)
300 Steady Free
200 Free, Descend Within
300 Free
100 Back

Bam! I nailed the 200s. :D

Run
  • 1h 02m 30s
  • 6.98 miles
  • 08m 57s /Mi

Easy easy run.

5' walk
5x(10' easy run, 45" walk)
5' walk

Ran on RPE. Didn't look at pace, just elapsed time for the lap. Surprisingly consistent pace! Felt good and it was a great evening to be out running.

coredump's Training Log


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