Bike
  • 52m 41s
  • 18.00 miles
  • 20.50 Mi/hr
Run #1
  • 37m 05s
  • 3.78 miles
  • 09m 49s /Mi

Ran back 2 miles and ran in with Cindy.

Run #2
  • 39m 28s
  • 5.00 miles
  • 07m 53s /Mi
Swim
  • 16m 03s
  • 880.00 yards
  • 01m 49s /100 yards

Square Lake Sprint Tri - a longer than usual sprint tri (880 yds, 18 miles, 5 miles).   1:51:53 (PR by almost 4 minutes - 3:56).  Race Report up!

Stayed and talked with Scott, Chuck (co-worker) and Wally, put the bikes in the van, and ran back 2 miles to run in with Cindy (2:38 finish time for Cindy).

Run
  • 10m
  • 0.75 miles
  • -----
10 min warm-up run, stretching and a little core work (Core 1)...

Bike
  • 20m
  • 4.27 miles
  • -----
Run
  • 32m
  • 2.84 miles
  • -----
Swim
  • 24m 07s
  • 1200.00 yards
  • 02m 01s /100 yards

I just ate 3/4 lb of Strawberry Twists Twizzlers...I feel a little sick...I guess I can be carbo-loading 2 days before a race...Innocent 

Run: Speed/Efficiency, 32 min
Treadmill.  10 min warmup, then 8 x 30 sec strides at 6:21 min/mile pace.

Taper workouts DONE!  I'll just do some light stretching and mild core work tomorrow before Saturday's race...

Swim: Easy, Endurance, 24:07, 1200 yds straight

Bike: Pre Race Prep, 20 min
10 min warmup.  4 x 20 sec fast with full recovery between each.

Bike
  • 32m
  • 7.30 miles
  • -----
Run
  • 30m
  • 3.50 miles
  • 08m 34s /Mi
Race taper.  Quick brick.  30 min bike (131 max) and run (155 max)...

Run
  • 22m
  • 2.07 miles
  • -----

Run Base, Endurance, 22 min.
Treadmill @ 1% grade.  Keep HR in Zone 1 (137 avg).

Quick run on the treadmill today...

Bike
  • 3h 00m
  • 42.00 miles
  • -----

Ended up doing twice the distance.  Had to 'retrieve' a teenage boy who took off on his own and didn't have the sense to stop on the trail and turn around when he thought he might be going the wrong direction.  Yell

Happy Labor Day!  Today's the 'Annual Parco Multi-Family Labor Day Ride.'  We ride the Cannon Valley Trail with a few other families, from the Cannon Falls trailhead to Welch, stop for ice cream and head back to Cannon Falls (20 miles).

Got a good batch of tomatoes and green peppers from the garden.  Cindy's using them to make a pasta salad for the barbeque get-together this afternoon after the bike ride.

Off day!

sparco's Training Log


 September 2008 
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Time
Distance