Run
  • 19m 30s
  • 2.40 miles
  • 08m 08s /Mi

Negative split run into town and back.

Legs are starting to feel a little springy! :)

Been on the road all morning.  2.5 hr drive each way to Harrisburg, PA for a 30 minute presentation.  Bleh.  Can't wait to get home and run a little to stretch the legs out.

Bike
  • 35m
  • 10.00 miles
  • -----

Weather was crappy so I rode the trainer in the garage.
WU: 10'
5x1' sprint w/ 2' recoveries
CD: 10'

Swim
  • 30m
  • 1400.00 yards
  • -----

WU: 300
6x50 on 10"
6x100 on 20" (1:39,37,35,34,31,27)
CD:200 ez

Short, but intense swim. Hadn't planned on the negative split, but the first three just happened to each get faster so I figured I'd try for all six.

I'm sensing peer pressure to make my Dman goals public information.

Rest day. Worked with Bobby all day. 
Bike
  • 1h 15m
  • 20.00 miles
  • 16.00 Mi/hr

Z1 ez ride with Marianne. Felt good to stretch out my legs.

Run
  • 21m
  • 2.40 miles
  • 08m 45s /Mi

Z1/Z2 w/ a few 30" strides thrown in.

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.

Dtraining's Training Log


 September 2006 
SunMonTueWedThuFriSat
      1 2
3 4 5 6 7 8 9
10 11 12 13 14 15 16
17 18 19 20 21 22 23
24 25 26 27 28 29 30
 
Time
Distance
  • November's totals
  • October's totals
  • 2011 totals
  • 2010 totals