The following equipment is nearing replacement:
Bike
  • 3h 40m 04s
  • 58.60 miles
  • 15.98 Mi/hr
Run
  • 3h 09m 22s
  • 13.10 miles
  • 14m 27s /Mi
Swim
  • 46m 38s
  • 2112.00 yards
  • 02m 12s /100 yards
Swim 46:18
T1 6:26
Bike 3:40:03
T2 3:01
Run 12:35 12:33 12:59 13:43 14:23 14:10 14:34 14:03 15:34 15:29 15:05 15:29 18:39
Overall 7:45:10

Will do race report later. I'm exhausted!

  • Calories out: 6483 From lifestyle:2220, From activities:4263
  • Health data: Hours slept: 6.5

Supposed to ride 20 min just to "shake out the legs" but I don't feel like it.

My bonus goal is to beat my training buddy Tricia in anything. (She did a different course a year ago, but still...)

Run
  • 20m
  • 1.80 miles
  • 11m 06s /Mi

who can run for only 20 min??
did 6 x 30 s hard in those 20 min. feeling pretty good - though muscles are still tight. And I drank like 3 L of water yesterday and it still wasn't enough. Going for 4 L today.

Bike
  • 31m 51s
  • 7.50 miles
  • 14.13 Mi/hr

Easy ride with some short bursts.

_________________________________

Feeling nervous. This is the plan, stan.

GOALS - doable - amazing - bonus

SWIM - 55 min (2:36 min/100yd) - 42 min (2:02 min/100yd) - beat husband's time from RRox (46:06)

BIKE - 3:52 (15 mph) - 3:40 (15.5 mph) - no bonus goal. save legs for run.

RUN - 3:00 (13:45 min/mile) - 2:40 (12:12 min/mile) - half mary PR (2:37:47)

OVERALL - finish - 8 hrs - 7:30

My swim goals are ambitious and depend a lot on conditions. My bike goals are conservative, in line with being able to run afterward! My run goals are ambitious too. Everything could get screwed up by heat, or wind, or GI cramps. We'll see...

NUTRITION/STRATEGY:

T0 - good breakfast; bathroom before race; bike lube; luna bar when leaving transition.

SWIM - concentrate on sighting, wide arms, kicking, and moving water; peaceful but hard effort.

T1 - swap gear; down a BOOST shake; breathe easy

BIKE - banana at 15 min; PB cookies at 1:15; 2 gels; 2 bottles gatorade/TRS; 1 to 4 bottles water; start easy & shoot for 15.7 mph; do the hills as easy as I can; pick up pace after mile 42 if I can; don't overdo it!!

T2 - finish gatorade/TRS if needed; sunscreen on shoulders, arms, face; swap gear; breathe easy

RUN - can walk aid stations; water + 2 gels if I can stomach them (or possibly other stuff at aid stations); listen to my body re:food (not re:pain! ha!); start at 12+ min/mile (no starting at 11 min/mile!); pick up pace at mile 8 if I feel up to it; do whatever it takes to finish.

Run
  • 23m 45s
  • 2.00 miles
  • 11m 52s /Mi

0.5 wu
5 x 0.1 hard/0.1 easy
0.5 cd

felt GI twinge just a bit at end... just enough to worry me.

Swim
  • 51m 29s
  • 2000.00 yards
  • 02m 34s /100 yards

300 IM
8 x 50 drills (fist, ftd, cud, swim)
200 kick
4 x 100 sighting with eyes closed rest of time
3 x 100
200 kick
200 back/breast

Sport
  • Stretching
  • 07m

real easy

_________________________

Last two-a-day for, well, maybe not forever, but for a very long time!!!

It's getting hot. Surprised Pray for cool weather in virginia on saturday, people!

Bike
  • 41m 30s
  • 10.50 miles
  • 15.18 Mi/hr

quick workout. some wind.

________________________

I guess I didn't run very much this week, as per plan. Seems weird. Feeling OK, but in need of water, sleep, taper. So glad the race is soon!

Race day is looking like low 80s. Hope that is the case - or maybe even cooler!

miche033's Training Log


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