Bike
  • 1h 18m 49s
  • 24.85 miles
  • 18.88 Mi/hr
Run
  • 52m 26s
  • 6.21 miles
  • 08m 28s /Mi
Swim
  • 31m 53s
  • 1636.80 yards
  • 01m 57s /100 yards

Lifetime Olympic Triathlon Goal - 2:46, actual time 2:48:43

T1 - 3:20.1
T2 - 2:16.1

Swim
  • 27m 45s
  • 1336.50 yards
  • 02m 05s /100 yards

Got to Lake Nokomis about 6:25am.  Ryan (hundoracer) had left a message saying they'd be swimming earlier (6 to 6:30).  Got to meet him coming out of the water.  Waited for Steve (got2run) to show up.  Walked the beach with the Garmin while he was suiting up.  Far buoy to far buoy 297 feet (99 yds.).  Swam 8 lengths in wetsuit, 5 1/2 lengths without, just to make sure I'd be ready to swim non-wetsuit tomorrow with no panic issues.  Steve went for a run after the workout.  I went on to the work gym to shower.

Gonna leave work a little early today and hit the Expo around 3pm, then a quick 15er on the bike just to check gears and seat.  May or may not get the 50 min run in...wife and I have a date tonight...:)

Run
  • 33m 44s
  • 3.25 miles
  • 10m 23s /Mi
Pace, 33 min
10 min warmup, 1 mile @ Marathon pace less 30 seconds per mile (8:57).  1 min recovery.  1 mile @ 8:57 min/mi pace.  5 min cooldown...

Run
  • 24m
  • 2.25 miles
  • 10m 40s /Mi
Swim
  • 29m 15s
  • 1400.00 yards
  • 02m 05s /100 yards

Pace, 24 min
10 min warmup, 1 mile @ Marathon pace less - 30 seconds per mile (8:54).  5 min cooldown...

Speed, 29 min, 1400 yds
WU: 300 (5:42) & 6x50 on 10" rest (52, 57, 56, 53, 54, 56)
MS: 6x100 on 20" rest (1:50, 1:46, 1:46, 1:48, 1:50, 1:48)
CD: 200 (3:54)

No workout this morning...hoping for a swim at lunchtime...

Eh...no workout this morning.  Opened the trunk, and NO running shoes...

I'll head home earlier today and get in a quick workout before dinner...:)

No workout this morning.  Went to jazz band rehearsal (6:30am).  Group asked me to play to replace one of their former members.  It's been almost 15 yrs since I've seriously played anything on my alto sax.  Should be an interesting rehearsal.

Eh...back to work...new job responsibilities...will spend very little if any time on BT this week, let alone training! :)  Hope to get in a swim some time today...

sparco's Training Log


 July 2008 
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