Bike
  • 30m
  • 10.00 miles
  • 20.00 Mi/hr

Z1/Z2.

Swim
  • 30m
  • 1200.00 yards
  • -----

WU: 300
6x50 10" rest
4x100 10" rest
CD: 100 ez, 100 practice sighting

Back to Harrisburg, PA for meetings for the entire day.  Pffft!

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.

Dtraining's Training Log


 September 2006 
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