Slow, but getting faster. Big, but getting smaller

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Tuesday - June 8

Bike

40m 28s
12.56 miles
18.62 Mi/hr

Big Gear / Power
WU: 5'
MS: 10x1' sprints - start standing and then sit, with 2' recovery.
CD: 5'

583 Calories burned.

Run

15m
1.20 miles
12m 30s /Mi

Endurance
Run 15' on a flat course or treadmill. HR in Zone 1-2. Focusing on form and running pretty. Stretching afterward.

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Monday - June 7

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
ABS - Oblique Leg Extensions
1
15
15
0
0
ABS - Obliques
1
15
15
0
0
CORE - Crunches (FB)
1
25
25
0
0
CORE - Crunches (FB)
1
25
25
0
0
CORE - Elbow Bridge (FB)
1
10
10
0
0
CORE - Level 1 Drills from Insanity
1
4
4
0
0
CORE - Reverse HyperExtension (FB)
1
20
20
0
0
CORE - Superman (FB)
1
15
15
0
0
CORE - Supine Leg Curl (FB)
1
15
15
0
0

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Sunday - June 6

Bike

53m 15s
14.86 miles
16.74 Mi/hr

Short ride. This is the pace that I will shoot for in the race. Took a different route than normal, and the last half was mostly uphill.
Did a quick transition at home and headed out on the run. Left knee was hurting during the ride.

Run

19m 54s
-----
-----

Easy run immediately after the ride as part of today's brick. cut it short due to left leg pain that started on the bike. I got in a few good 20' strides though.

1021 calories

During this mornings short brick, I started having left leg pain. I cut the run short because the pain didn't feel right and I didn't want to get injured with a race coming up in 7 days.

Health data: Sleep: 4 Soreness: 3 Fatigue: 4

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Saturday - June 5

Swim

18m 51s
-----
-----

Open water swim at Lake Greenwood to practice sighting. Too many boats to get in a good swim.

Run

20m
-----
-----

Short run with strides at Lake Greenwood state park on the Festival of Flowers course.
348 Calories

We drove down to Lake Greenwood State park, the site of my upcoming tri, Festival of Flowers Triathlon. Checked out the swim, bike and run course. I forgot my cycling shoes (duh) so I couldn't ride but got in a short open water swim (while dodging boaters) and a short run on the course. We met two other guys getting ready for next week's race. They have raced Festival of Flowers before and gave a couple of tips on the race.

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Friday - June 4

Bike

34m 15s
9.20 miles
16.12 Mi/hr

Speed/Cadence
6' wu
22' small ring spin (98-117rpm)
6' cd
Outdoor variation on the high rpm trainer workout. Decided to try it on the hills around the house instead of the trainer. My knees are bothering me.
529 Calories.

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Thursday - June 3

Swim

30m
-----
-----

Met with Chaderbox at Five Forks pool and he helped me work of various parts of my stroke and taught me a few drills. Thanks for all of the help Chad.

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Wednesday - June 2

Run

40m 09s
3.92 miles
10m 14s /Mi

Tempo run trying to beat my time on this route from March. This midday run also serves as great prep for my upcoming tri. I didn't gauge the pace correctly as I had to stop and walk 3 times or I was going to blow up!

At time of run Temp = 91F and Humidity = 94%. Urgh!!!

1st half 18:43
2nd half 21:25
Calories = 747