Bike
  • 1h 24m
  • 21.50 miles
  • 15.36 Mi/hr

Slow and easy through DC to Rock Creek and back. Massively hungover. On the road bike.

Totally wiped out at one point -- was going up a hill and my chain slipped out, leaving me spinning air, which, after the effort of the hill, totally through me off balence and directly into the curb. Took the brunt of it on my ass (thats what SHE said), some scraps on the arm, etc. Whatever. I'm like, SO over my road bike's shifting issues

Run
  • 10m
  • -----
  • -----

T-run. Felt AWESOME. Strong, great. Could feel the bruise on my ass

Swim
  • 30m
  • 1000.00 meters
  • -----

200 wu
500 race pace
2x100 hard (30 sec rest)
100 kick.

Felt awesome in the pool today. Could have gone for longer, but I respect the taper :) Time is est.

Run
  • 30m
  • -----
  • -----

Zone 1 EZ taper taper

Bike
  • 1h 10m
  • 20.00 miles
  • -----

15-20 min warmup. Then 4 x 4 min in zone 3, 4 min rest easy spinning


I did this on the trainer, which I feel a little lame about, considering the nice weather, but time dictates I trainer bind myself. Distance estimate -- forgot to check comp before I left the house

Run
  • 1h 00m
  • 6.30 miles
  • -----

treddy.
10 min w/u
6x [2 min on/2 min off]
steady run
c/d.

Left leg very tight (hamstring, IT). Roll'd out, stretched, etc

Swim
  • 30m
  • 1800.00 meters
  • -----

Warm up with 300 easy and 100 moderate effort.

Swim 10 x 25 hard/25 easy.
Swim 5 x 50 hard/50 easy.
Swim 2 x 100 hard/100 easy

cool down

Nice easy swim after work. Felt good in the water. Having goggle issues, of course. They're fine all season and right before a race they start leaking. Every.Time.

Run
  • 1h 19m 35s
  • 7.61 miles
  • 10m 28s /Mi

Felt awesome on this run. Was feeling the ITB's a bit -- will get to yoga to stretch them out. 9:1 run/walk.

Finished strong. Very happy with this run -- legs are feeling great!

Chippy's Training Log


 September 2007 
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Time
Distance