Worked with Bobby all day.  Legs didn't feel as bad as I thought they would, but I started fading in the afternoon.  Worked on the seemingly hundreds of raised panels in the dining room and foyer.
Bike
  • 2h 33m
  • 47.00 miles
  • 18.43 Mi/hr

Rainy, windy (gusts to 30+ according to Weatherbug). I tried to keep the effort down, but I had a couple 10-12 mile stretches into the wind where I never cracked 15mph. This was way too high of an effort level, but the weather didn't give me much of a choice.

Run
  • 1h 37m
  • 10.75 miles
  • 09m 01s /Mi

Run was split into 2 5.5 mile runs. One before the bike, and one after.
HRM memory maxed out in the middle of the second run so I didn't get a true avg. HR. The second run hurt.

Swim
  • 55m
  • 2300.00 yards
  • -----

WU: 300
3 x (50,100,200,100,50) all at race pace. Rest was 15" on all and ez 50 between each ladder.
5x50 done 25 swim/25 kick
CD: 100 ez

I hope Mike Ricci is right about this workout 9 days from the race.  It seemed a little too big this close to the race to me.  I'm going to bed.

Swim
  • 50m
  • 2200.00 yards
  • -----

Swim: Pacing
WU: 400 swim
6x50 on 15" rest.
MS: 12x100 @T-pace + 3". Your rest is 15". (1:38,39,44,42,38,40,41,41,40,41,42,40)
CD: 300 easy.

T+3" was supposed to be 1:43, but I just couldn't dial in that pace for some reason. I didn't get a single split at 1:43! This workout seemed to go by really fast this morning for some reason.

Tomorrow morning is going to be interesting.  They're saying 30-40% chance of showers in the morning and turning into a steady rain in the afternoon.  Who knows, maybe I'll get lucky.  I guess it'll just be hit or miss.  Riding in 15-20mph winds isn't exactly exciting, but it sure beats 2 hrs on the trainer in the garage. 

They're calling for 8"+ of rain - I hope that doesn't cause any problems with the water quality at Lum's Pond.  :(

I can't decide whether it's important to me or not, but if I just ran 2 miles tonight I would hit 80 for the month.  I've already had my biggest month of running ever, but I had a goal a while back to get my running mileage up to 20/week so it would be kinda nice to hit that number for the month.  Chances are I'll save that goal for another day and just rest up for my brick tomorrow morning.  It's lingering in the back of my head though, and I can't seem to get rid of it.

Bike
  • 1h 00m
  • 19.80 miles
  • 19.80 Mi/hr

Z2 with a little time in Z3 trying outrun the rain! Saw 16 turkeys, 10 of which were probably <3 mos. old.

No workout this morning so I got a little extra sleep.  (a lot actually - almost 9 hours!)  Man it felt good to not wake up to the alarm at 0500.  Planning on spending an hour on the bike tonight and it sounds like it might be on the trainer if we get storms this evening. 

The forecast for Friday morning still looks dicey.  They have Ernesto in NC early Friday morning so I guess it's possible that I could get the bike ride in, but it's going to be close.  As irritating as this is, I can't complain too much because I can't even remember the last time I had a workout affected by the weather.

Run
  • 48m 30s
  • 5.25 miles
  • 09m 14s /Mi

The humidity had to be approaching 100%. I felt like I couldn't get any oxygen out of the air it was so thick. Tough run.

Swim
  • 40m
  • 1750.00 yards
  • -----

Swim: Speed
300 wu. 5x50 (sprint 1st 25) - on 20" rest.

4 x .....
2x50 Z3 (15" rest)
1x100 Z3 (60" rest)
sprint 50 Z5 (15" rest)

200 cd.

I'm a really bad judge of how tough a swim workout is going to be just by looking at it on paper. Looking at this last night I was thinking what's the big deal about 50s and just a few 100s. The first time through was good, times were very good. The second one was tough but I kept the pace. The third and fourth were torture. How can that be on such short distances? It was that 50 sprint followed by only 15" rest that got me. I was wiped when I climbed out of the pool so I guess it was a good workout. I'm not putting my times up....rest assured that there were no negative splits today!

I'm getting a little worried about tropical storm Ernesto screwing up my key brick on Friday morning.  I'd rather have workout messed up than race day, but I feel like I need one more high quality brick to polish off my training and feel ready.  2.5 hours on the trainer doesn't sound like much fun.

Bike
  • 31m
  • 10.00 miles
  • 19.35 Mi/hr

Easy spin this morning.

Bike
  • 48m 49s
  • 16.00 miles
  • 19.67 Mi/hr

The plan was to ride then run this morning, but it was cloudy and really dark when I got up so I got the run in first. My legs just don't transition from run to bike well.

Run
  • 43m 58s
  • 5.05 miles
  • 08m 43s /Mi

Z2. Watson Rd and the Heights. Pretty humid this morning, but HR was pretty low. Legs felt strong this morning.

Today's workouts weren't supposed to be together, but I had to get them in early because we're headed to Philadelphia to see The Lion King.  We're going up with my brother, his wife and it's a surprise for their 8 yr old daughter.  Should be a fun day!

Dtraining's Training Log


 September 2006 
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