Bike
  • 1h 07m 54s
  • 21.39 miles
  • 18.90 Mi/hr
Run
  • 54m 22s
  • 6.20 miles
  • 08m 46s /Mi
Swim
  • 42m
  • 1640.42 yards
  • 02m 34s /100 yards

First Olympic swim distance completed!  Overall time - 2:47:45, 5 minutes faster than goal.  Had a VERY.SLOW.SWIM, no wetsuit.  Comfortable bike.  Better than expected run considering the heat.

Race report 1/3 of the way done, but out of batteries, and I'm in Mankato tonight...

Swim
  • 35m 55s
  • 1299.00 yards
  • 02m 46s /100 yards

7:48pm OWS Swim.
WU: 238 yds (6:02)
3 X 119 on 10 sec rest (3:26, 2:52, 3:23)
4 x 119 on 20 sec rest (2:53, 3:22, 2:49, 3:23)
CD: 228 yds (5:09) 

12:16pm Might I just say...BT rocks...I've had a killer work week, chaos at home--2 levels of furniture crammed onto one level and the garage (carpet install continues today), solid chaos this morning at work, no time to inspire the majority of the week.  I come back to my desk and read through inspires and well wishes...what an uplift...I love you guys (sniff--group hug).  Thanks for the inspires.  I hope to do better at returning the favor...:) 

7:55am Great ride last night, but leaving the shoes clipped into the pedals isn't happening tomorrow...need a little more practice before race day.

So, I can do the distance on the swim, however slow.  Last night confirmed that I should do O.K. on the bike.  I'll do a quick OWS this afternoon, a quick pace check tonight on a short run, then pack the van and hopefully get better sleep than I got last night...

Bike
  • 1h 02m
  • 20.01 miles
  • 19.36 Mi/hr

Busy workday...workout at lunch or after work...

Killer day...glad it's over...quick bike ride after work...

http://www.beginnertriathlete.com/discussion/training/map.asp?routeid=28188

Awesome ride...averaged 19.4 mph...must've been all the stress at work...I really should be tapering, though...Turtleman in 2 days...

Swim
  • 31m 07s
  • 1400.00 yards
  • 02m 13s /100 yards

O.K., the realization that I will be out in Turtle Lake on Saturday morning for 33 min, swimming a continuous 1640 yds just hit me...off to swim...

Swim - Speed.  Uh...forgot my lap watch, so used the pool clock. 
Warm Up: 300 (6:07, 2:02/100) & 6x50 on 10 sec rest (all under 55 sec).
MS: 6x100 on 20 sec rest (had one 1:44, most of the rest were around 1:50).
CD: 200 (3:50, 1:55s)

Bike
  • 15m
  • 4.30 miles
  • 17.20 Mi/hr
Quick spin (Z2 max - 146, actual max 148) since I forgot my Jammers this morning.  Didn't think swimming in running shorts was a good idea...

Bike
  • 18m
  • 5.10 miles
  • 17.00 Mi/hr

Quick spin...Big Gear - Power
Warm Up: 5 min
Main Set: 3 x 1 min sprints (high gear - standing start [30 sec] then sit, with 2 min recovery (lowest gear).
Cool Down: 4 min

Will finish up 7 more repeats after work and get a run in tonight...

Off day!

sparco's Training Log


 August 2007 
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Time
Distance