Bike
  • 1h 02m 32s
  • 21.40 miles
  • 20.53 Mi/hr
Run
  • 41m 14s
  • 5.10 miles
  • 08m 05s /Mi
Swim
  • 30m 03s
  • 1640.42 yards
  • 01m 50s /100 yards

T1 - 1:39
T2 - 1:26
Total time: 2:16:52
315/795 overall
245/494 male
34/85 age group (40-44)

I'm officially an M.O.P.er...:)

Race report to follow...

Swim
  • 26m 33s
  • 1362.00 yards
  • 01m 57s /100 yards

Was gonna do an OWS at Lake Marion this morning, but then saw all the waterfowl and feathers and thought 'swimmers itch.'  Drove up to Crystal Lake instead, measured the distance from far buoy to far buoy (75.7 yds) and swam 9 laps.

Showered immediately when I got home.  Didn't want any issues for tomorrow's race...

Eh...no swim at lunch...I'll save it 'til tomorrow morning... 

Ahh...rest day...have I told you lately that I love taper week?

I may do a quick (25 min) swim in Medicine Lake during lunch break if there's no signs posted warning of swimmer's itch...:) 

Run
  • 50m
  • 5.60 miles
  • 08m 56s /Mi
Swim
  • 31m 13s
  • 1400.00 yards
  • 02m 14s /100 yards

Speed, Strength, 50 min 
10' WU. Then 30' tempo run at LT (max 170 bpm). 10' cd. WU includes 4x20" strides (max pace was 6:44 min/mile). Stretched when done.

Speed (eh, not so much...again...tired from last night...my wife and I were up while my son fixed a bug in the computer...), 31 min, 1400 yds. 
WU: 300 & 6x50 on 10" rest (52, 55, 55, 57, 53, 53).
MS: 6x100 on 20" rest (1:45, 1:55, 1:56, 1:49, 1:52, 1:49)...talk about inconsistency...:)
CD: 200 (4:07).

Bike
  • 30m
  • 7.16 miles
  • -----
Bike Base, Endurance, 30 min
Rode flat course on LifeFitness, level 13. Kept HR in Zone 1-2 (136 max).  Actual max 138.

Run
  • 44m
  • 4.41 miles
  • 09m 59s /Mi
Swim
  • 35m 07s
  • 1600.00 yards
  • 02m 11s /100 yards
Run Hill Repeats, Strength, 44 min.
Hill program, Lifefitness, Level 15-20 based on HR. HR max 171. Speed 9:22 min/mi. 
 

Speed (eh...not so much...felt pretty sluggish this morning), 35 min, 1600 yds. 
WU: 300 (6:20) & 6x50 on 10" rest (50, 55, 54, 55, 59, 55).
MS: 8x100 on 20" rest (1:57, 1:50, 1:53, 1:51, 1:51, 1:51, 1:49, 1:50).
CD: 200 (4:05).

Off day!

sparco's Training Log


 August 2008 
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Time
Distance