Bike
  • 39m 26s
  • 15.00 miles
  • 22.82 Mi/hr
Run
  • 23m 58s
  • 3.11 miles
  • 07m 42s /Mi
Swim
  • 07m 18s
  • 440.00 yards
  • 01m 40s /100 yards

 Had an absolute BLAST at Lake Mills today.  Race Report is HERE.

Came home after the race and it started POURING.  So, took a shower, and went to the LBS.  It cleared up later so I traied to get out on the bike for at least a portion of the 3.5 hr ride scheduled for today and it wasn't happening.  HR wouldn't get over 130, legs were tired, so called it after 13 miles and 45 minutes.  Going to plug that into yesterday's training log....  This week I did a horrible job at following my training plan.  Bailed on a 60m swim Monday due to real world responsibilities.  Bailed on a 75m run Thursday because my body told me to.  Used all the time I had yesterday to spend an hour practicing transitions rather than 30m followed by 30m run.  Today's 3.5 hour bike turned into .75.  I hereby promise to myself that I will follow the program this coming week.

--------------------------------
I declare today Race Day and present the legendary Pace Booty (and look at those amazing legs!)!

Bike
  • 45m
  • 13.00 miles
  • 17.33 Mi/hr

This is Sunday's post race crapola ride.

Run
  • 15m
  • 1.60 miles
  • 09m 23s /Mi

Warm up run for transition practice.

Sport
  • Transitions
  • 1h 00m

Mucho practice of transitions. Repeated t1 and t2 practice. After trying the shoes on the bike method decided tomorrow I will put my bike shoes on in T1 and leave them on the bike coming into T2.

"Possibilities" by Coach Mark

S 7:05
T1 1:15
B 36
T2 :50
R 22

1:06

That's top ten overall and 2nd AG last year.  Pretty agressive, eh?  Tonight is early to bed as I am going for it.


It's another home improvement day.  Spent the morning cleaning and organizing.  Then cleaned the drive train on the tri bike and helped Lori do hers.  Replaced a couple light fixtures in the vacant apartment and met a tiling contractor.  Now off to hang 13 new horizontal blinds and maybe do some painting.

On deck before dinner: 15m wu run.  30m transition practices.  30m z2 run.

Gotta go to bed early to meet JSzat at 5 a.m. on the way to Lake Mills.  Should be set up in transition around 6 a.m.!  Gooooood.

Harumph.  Took an unscheduled rest day yesterday.  Got home from work later than planned after an appointment showed up late.  Sat on the couch at home and the body demanded rest.  I listened.

Alright.  Gotta put my Lake Mills goals out there for y'all.  I declared this on 5/22 to my mentor group and I'll reaffirm here:

2006 results:

S: 8:37
T1: 1:55
B: 40:17
T2: 1:17
R: 25:18

Total: 1:17:21

2007 Goals:

S: 7:30 
T1: 1:30--but depends on transition spot.  Last year was first come first served so plan on getting there early(er)
B: 39:30--This is a flat course but last year was definately a solid ride!
T2: 1:00
R: 24:30--Running is the toughest of the three for me but I'm getting better.  This would be 7:53's.

That puts me at 1:14.  There it is.  My goal time. 

100 days to IMmoo.  Do you know where your nutrition plan is?

Go ahead.  Call me a hypocrite.

Bike
  • 2h 02m
  • 38.10 miles
  • 18.74 Mi/hr

Road bike. Went north and hit Beach Road hill out and back. Highlight of the ride was a seated climb up the hill without going below 12 mph. Never done that before! On the way out Lori got a flat so stopped for five minutes to help her with that.

Overall avg hr incl. 5 min. stop: 154 65 minutes after the stop: avg 158

Swim
  • 32m
  • 1400.00 yards
  • 02m 17s /100 yards

Drill day!

300 wu
100 each of the following:
mid pull scull
l arm
r arm
flick
thumb to armpit
rolling
catch up

300 pull @ 85%
100 cd

Legs are a bit sore today from yesterdays workout.  Good stuff.  On deck today: 30m all drill swim over lunch and two hour z3/4 ride tonight.

For those of you who are curious, my HR sitting at my desk right now is 64.

Forgot to log yesterday that I checked weight and lost 3.5 lbs during the track workout.

To clarify, I did not get pooped on yesterday, but Lori did.

Run
  • 1h 09m
  • 7.33 miles
  • 09m 25s /Mi

15' wu 1.66 mi avg hr 154
1 mi 7:44 avg hr 185 max 190
1 mi 7:59 avg hr 190 max 193
5' rest (.167 mi walk) avg hr 153
1 mi 7:00.3 avg hr 191 max 205
1 mi 9:17 avg hr 186
5' rest (.167 walk) avg hr 152
1 mi 7:09 avg 192 max 206

  • 33 mi cd run/walk avg hr 167

  • Holy crap! 207 may be a new PeterAK HR record (which must have been right after finishing the last mile). I "only" hit 201 when I did HR testing with my coach. More importantly, it is the first time I've had a measured 7 minute mile. It was a flat indoor track and I'll take it! I was supposed to get 6:50 and I was tired but damn it the reason I didn't make it was mental. Mark my words: The next track workout I do will have a 6:50 mile in it.

    Tonight is was my first track workout ever.  Looking forward to the challenge.  That was a focking challenge!

    A new highest ever hr marker was set!

    15' wu
    1 mile @ 7:50
    1 mile @ 8
    5m rest
    1 mile @ 7
    1 mile @ 8
    5m rest
    1 mile @ 6:50
    cd

    Unfortunately no workout yesterday.  Worked on the house from 7 a.m. to 7 p.m. and got lots done but still more to do.  It is looking awesome.

    Here's the e-mail I just got from Lori.  I can't make this stuff up:

    Somehow a bird got in our office today and as it was flying by it pooped on me! 

    Got back from waupaca late last night.  Today is going to be mucho working on the house.  Have a contractor here doing some patch and repair work on the plaster in my office, been looking at that project for many months and finally decided to hire a pro.  Between Lori and I, today we hope to: mow three lawns, paint a bathroom, install four new light fixtures, caulk a counter top, do 73 loads of laundry, clean all the windows on the first floor, paint the baseboards in two bedrooms and one hallway, measure for blinds, and go to Home Depot to buy blinds, sink, faucet, and various other goodies.  Oh, and I'd like to get a work out in.

    PeterAK's Training Log


     June 2007 
    SunMonTueWedThuFriSat
          1 2
    3 4 5 6 7 8 9
    10 11 12 13 14 15 16
    17 18 19 20 21 22 23
    24 25 26 27 28 29 30
     
    Time
    Distance
    • July's totals
    • June's totals
    • 2013 totals
    • 2012 totals