Bike
  • 1h 15m
  • 24.00 miles
  • 19.20 Mi/hr

What a perfect night for a ride! Warm, but not hot. Just a hint of air out of the north..couldn't have been better. On 309 I saw another bike up ahead swerving all over the shoulder. I could tell it was a hybrid or mountain bike. When I got up there I slowed down and tried my best not to scare him and said "on your left". Of course, there's nothing you can do about it - I scared the crap out of him anyhow. Turns out it's a good friend from church. Pretty cool. I rode easy with him for a few miles and chatted.

Swim
  • 1h 05m
  • 2800.00 yards
  • -----

Swim: Swim TT
Assess Fitness
WU: 500 warm up (wu).
8 x 25 ez/fast
MS: 1000 yd TT (*16:39.9*)
(500 splits were 8:24.0,*8:15.9*)
3 x 200 on 15" rest
8x25 ez/fast
CD: 300

Two more PRs today at 500 and 1k distances. I rarely swim 500s so I always seem to set a new 500 PR when I set a new 1k PR. I went out way too hard and after the first 250 I knew I was either going to have to back off or I wasn't going finish so I eased off. When I saw my 500 at 8:24, I really got fired up and gave it all I had. This was definitely the hardest effort I've ever given in the pool. The 200's were supposed to be at race pace, but my stomach was feeling nauseous and my arms were spent so I just cruised through them.

Run
  • 1h 04m 30s
  • 7.10 miles
  • 09m 05s /Mi

Z1/Z2 run. Northbrook, Watson Rd., and the Heights. My legs were like lead this morning. I guess Sunday's brick caught up with me a little. HR was low due to the cool weather which was a nice change, but my legs just wouldn't go. I've got a long run planned for Thursday morning so I hope they get some spring back in them. A soak in the whirlpool usually does the trick so maybe I'll do that tonight.

    &          &        :) 

Bike
  • 50m
  • 16.00 miles
  • 19.20 Mi/hr

Easy ride. Z1/Z2, cadence 90+. Nice evening to be on the bike.

Swim
  • 1h 00m
  • 2400.00 yards
  • -----

400 warm-up
8 * 25 ez/hard
8 * 100 on 1:00 rest - go thru the following set twice
1.) 75ez - 25 fast (1:49,1:51)
2.) 50ez - 50 fast (1:40,1:39)
3.) 25ez - 75 fast (1:34,1:36)
4.) 100 fast (*1:26:60*,1:28:20)
200 loosen (easy swim)
6 * 100 pull on 1' rest
200 warm down

Good swim this morning. Felt tired and sloppy during the warm up but seemed to work through it as I got further into the swim. 1:26:60 was a new 100 PR by almost 3 seconds. Those hard 100s after building up were really tough. I haven't done that set in a while - good thing I forgot how tough it was or I might not have done it!

Note to self:  Be sure to grab some pool toys from the gear room prior to each swim when that fast guy is in lane 4.  It's fun to throw things at him.

Bike
  • 3h 09m
  • 56.50 miles
  • 17.94 Mi/hr

Rode the Dman course with TRIBMAC, Wycrab and Shelly123. Good solid ride - nothing too crazy to report. It was great to ride with a group (especially this group!)- the time went by really fast. Had a pretty good headwind for the last 10 miles or so which got my HR up. I really don't seem to do well riding into a headwind - I guess I need to work on leg strength in the gym this winter.

Run
  • 1h 00m
  • 6.00 miles
  • -----

Brick. Took a few minutes to put the bikes in the truck and get straight for a run. Followed the Dman course down to the canal path and went out 30 minutes and back. Distance is just a guess. I was actually pleasantly surprised how good my legs felt in the first mile or two since this was the longest ride I've ever followed with a run. We got down on the canal about 25 minutes into it and I started feeling lightheaded and my HR was through the roof. I walked and got a gel and some water down while Glenn went ahead for a few minutes. Started feeling better so I ran just a little further then turned around. Although I felt like I was just shuffeling along, we ran back to the hill where we exit the path and walked up it. Glenn ran up like it was nothing - I thought it was difficult to walk up, let alone run it! Ran back to the transition area and stuck my head under a water spigot then walked back to the truck. I'm a little dissapointed in this run, but it was starting to get really hot and it was my longest brick ever so I'm not going to worry about it. I just really hope it's not this hot on race day.

Worked with Bobby all day.  Worked on crown moulding in the hallway, kitchen and library.

Swim
  • 35m
  • 1500.00 yards
  • -----

WU: 300
6x50 swim golf
5x100 on 15" rest
2x50 kick
CD: 200

Borrowed a swimming dvd from Wyecrab (thanks, Glenn!) and one of the main focuses of the dvd was a wide entry. This was also an important focus impressed upon me in the lessons I've taken so I've got a renewed effort to work on it. I have to say - even just focusing on it for 1 day I felt strong and a faster through the water.

A short swim after work, pick the bike up and then I'm headed to Bobby's to eat crabs and drink beer all afternoon.

Marianne made some unbelievable dessert last night - a fruit gratin made with fresh peaches, cherries and homemade granola on top.  Of course I had to have it with a scoop of vanilla ice cream.  The recipe is from the New Mayo Clinic Cookbook.  If you don't have it, it's a good one with really healthy recipes.

Run
  • 43m 28s
  • 5.25 miles
  • 08m 17s /Mi

Ferrick Rd. and back. It was pretty warm, but not totally uncomfortable. I guess the humidity wasn't too bad. I was going for a negative split, but ended up basically even splitting.
21:58
22:00
Had a pretty bad side stitch which is standard for evening runs for me. This one stuck around for a while which was tough.

Swim
  • 45m
  • 2000.00 yards
  • -----

Swim: Pacing
WU: 400 swim
6x50 on 15" rest.
MS: 10x100 @T-pace +3". Your rest is 15".
CD: 300 easy.

I haven't done a 1k TT in quite a while. Based on my last test, T-pace is 1:42 which made today's pace 1:45 on the 100s. They all came in 1:41-1:44, but PE was high for this pace which was a little discouraging.

Dtraining's Training Log


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