Bike
  • 3h 18m 51s
  • 56.00 miles
  • 16.90 Mi/hr
Run
  • 2h 26m 05s
  • 13.10 miles
  • 11m 09s /Mi
Swim
  • 41m 21s
  • 2112.00 yards
  • 01m 58s /100 yards

T1 4:57
T2 3:01
Finish time 6:34:12

Swim
  • 20m
  • 900.00 yards
  • 02m 13s /100 yards

Estimated distance.  Swam at Baker Park Reserve (actual site of tomorrow's tri).  Wind was at 21 mph.  There were whitecaps out there! 

BT is awesome!  Thanks for all the words of encouragement.  Sorry about my lack of inspires.  I imagine I'll have a little more time after tomorrow.  I can't believe I'm doing this.  From hanging on a rescue float chatting with the lifeguard at the halfway point of my first OW sprint tri, to this.  It doesn't get much better.  What a wonderful journey...  

Heading out to do a 20 min OWS at Baker...haircut...packet pickup...

To bed at 1am...up at 6am.  Couldn't sleep...I think I was nervous about my race...

The 'trial' run today...20 min open water (it's gorgeous today), hopefully out at Baker Park Reserve this afternoon (site of the HIM)...20 min bike - just go through all the gears, put on my Bento box (fill it full of good nutrition :), Hammer gels and such), make sure I've got all my Allen wrenches, cartridges, tire levers...20 min run...

Take a nap, wedding reception tonight, pick up race packet, put the rack on the car, and get a GOOD NIGHT'S SLEEP...

Couldn't ask for a better day tomorrow.  Sunny and 58-61F at start, 10 mph winds.

'Bring Your Kids To Work Day'...son #2 is with me...

Crazy-busy day workwise...1000 yd taper swim planned for LATE tonight...

Run
  • 22m 21s
  • 2.26 miles
  • 09m 53s /Mi

Run Base, Endurance, 22 min
1% grade on treadmill. Keep HR in Zone 1-2 (155 bpm max).  

Feels strange to taper...didn't do a taper before my half marathon last month...as you can see from my graph, it's as if I've been tapering for the last 3 weeks anyways...;)

No worries.  I'm sticking to taper plan for this HIM...:)

Taper...didn't feel like bike commuting, so I didn't...
Run
  • 1h 00m
  • 5.20 miles
  • -----
Swim
  • 37m
  • 1850.00 yards
  • 02m /100 yards

Run Base, Strength, 1 hr 
Hill program on LifeFitness treadmill, level 20. Let the HR get up to high Z3/low Z4 on the uphill (max 170) and keep HR in Zone 1-2 otherwise (155 max).

Speed, 37 min, open water swim Lake Calhoun, BlueSeventy sleeveless.  Water temp about 58.  It was cold.  My feet are still warming up...  
1850 (estimate)
WU: 300
MS: 10 x 100 w/ 20 sec rest.
CD: 500 

Took a shower at the gym, but still smell like lake water and neoprene...hope my co-workers don't mind too much...:)

sparco's Training Log


 June 2008 
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Distance