Swim
  • 1h 10m
  • 2800.00 yards
  • -----

WU: 300
300 drills
8x100 20" rest
8x100 10" rest
400 pull w/ pads
CD: 200

Bike
  • 2h 40m
  • 48.00 miles
  • 18.00 Mi/hr

Rode down to Glenn's house to drop off his jerseys then took a quick spin down to the landing. (lots of good childhood memories down there) Saw that crazed lunatic in the Ford with the crooked front license plate. Thankfully, he didn't try to run me off the road again. Rode back to C'ville then met up with Marianne for an easy 21 miles at a conversational pace. First 27 miles were at 20.1 mph. Last 21 were somewhere around 16-17 mph.

Had hoped for a swim this morning because my hamstrings and back are really tight and sore from laying hardwood floors all day Saturday.  The pool was closed due to some kind of problems with the pumps or filtration so I put a couple extra miles on the bike.

  • Health data: Hours slept: 9
Run
  • 1h 35m
  • 10.50 miles
  • 09m 03s /Mi

Good run this morning. Probally the most consistent mood and energy level for a 90 minute run I've ever had.

I don't think there are grey foxes on the eastern shore, but I saw a really dark one early this mornig cross the road ahead of me. I'll have to research that.

Worked at Bobby's all day.  Turns out that the flooring was dry enough to install (I didn't know such things as a moisture meter for wood existed...pretty cool).  Layed hardwood floors all day.  My back and hamstrings were screaming by lunchtime.
Bike
  • 1h 25m
  • 27.00 miles
  • 19.06 Mi/hr

I had an awesome pace (about 20.5 mph) going at about the 20 mile mark. The wind was blowing big time but I had a route that was crosswind for 95% of the ride. I got to mile 20 and turned west to come home and noticed a thunderstorm brewing ahead. Just about that time the wind shifted from south to dead out of the west and I was pushing hard to maintain 15 mph for the rest of the ride. I got really lucky - as soon as I turned onto my street the bottom fell out of the sky. I was pulling into the garage as a major gully washer came through.

Washed and lubed the bikes last night.  Planning on riding this afternoon, working with Bobby tomorrow and a long run Sunday morning.

 91% humidity this morning.  That's ridiculous!

Run
  • 56m
  • 6.20 miles
  • 09m 02s /Mi

Z1/Z2. Watson Rd w/ 2 mile add-on in Northbrook. Hot and humid again.

Started reading Run Training for Triathletes by Ken Mierke of Fitness Concepts.  I'm only about 50 pages into it, but it's very well written and his style and philosophies are very well supported in my opinion.  I've just gotten through the technique section so the good stuff is still to come.  Really tried to stay focused on shortening my stride and keeping the cadence up the last two runs.  The only thing I've gotten from it so far is sore calves.  Having something to focus on helps to pass the time though. 

  • Health data: Hours slept: 8.75
Bike
  • 56m
  • 17.50 miles
  • 18.75 Mi/hr

Easy ride with Frank just to stretch the legs out. We talked almost non-stop the entire ride so it was literally at a "conversational" pace.

Swim
  • 1h 10m
  • 2900.00 yards
  • -----

300 wu.
4x200 pull with 30" rest.
8x100 with 15" rest.
200 kick.
6x100 on 10" rest.
200cd.

My shoulders and arms were like dish rags late in the workout - the early pull set really wupped me. Had the entire pool all to myself for the first 30 minutes which was pretty weird.

  • Health data: Hours slept: 8.5

Dtraining's Training Log


 August 2006 
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