• 1h 24m
  • 23.80 miles
  • 17.00 Mi/hr

Almost sunk into the couch but got pulled out onto the road by a friend. Great night for a ride.

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

Swim: Speed day
wu: 400 continuous. last 50 in each 100 is kick
main: 8 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
cd: 200

Chatted with Matt Amman who gave me some tips on my form. Really made a difference! Felt pretty dang good in the water today, especially after adjusting my arm positioning thanks to Matt's suggestions. Or maybe it was all the extra rest between sets while gabbing. Whatever!

Easy ride tonight.  Madison tomorrow in the sooper early a.m. to ride the IMWI course with BT peeps.  Woot!

  • 32m 13s
  • 3.50 miles
  • 09m 12s /Mi


Planned to run for an hour, but shut it down due to shin splints in the left leg. Going to have to back way off on the running for a week or so, I think. Gotta get this healed up so it doesn't get worse.

  • 45m
  • 4.00 miles
  • 11m 15s /Mi

Tri Wis hill workout.

One mile wu.
8 x .25 mile hill circuit
One mile cd

That was hard!

  • 32m
  • 1650.00 yards
  • 01m 56s /100 yards

Swim: Race-specific
wu: 4 x 75, last 25 in each is backstroke.
main: 3 x 400, 1 is RPE 3, 2 is RPE 4, 3 is RPE 5
cd: 150 easy

Felt average. Gabbed with tri wi peeps between sets. That last 400 was tough though!

So far today:

wake up
rush out of the house
slim fast in the car on the way to the office
big ass black coffee from sbux
meeting about ill conceived new appraisal law going into effect 5/1 (damn you Elliott Spitzer!)
cold pizza snack
banana snack
go to Y and do swim workout per training plan at lunch
subway five.  five dollar.  five dollar footlong (chx on wht w/lots o veggies)
Chipotle veggie burrito


diet coke
apple snack
cold pizza snack
Tri Wis hill workout (makeup for run skipped yesterday)
unknown dinner
sit on couch
yogurt with choco chips and nuts snack

Lather.  Rinse.  Repeat.

  • 1h 36m 43s
  • 30.40 miles
  • 18.86 Mi/hr

Tri Wisconsin Lannon ride. Good stuff.

Doing the Tri Wis Lannon ride tonight, followed by a short run brick.

  • 40m 22s
  • 4.50 miles
  • 08m 58s /Mi

Lunchtime treddy at the Y.

  • 15m
  • 850.00 yards
  • 01m 46s /100 yards


Post run swim.

It appears that I am supposed to start Ironman training today.  I suppose I can do that.  Plan to swim at lunch and run after work.

Cleaned my road bike last night after the rain riding this weekend.  Also installed a new computer on it.  Went with a basic cheapie by Specialized.  Wired speed only, no cadence.  Nice big display.  I modified the supplied mount so it would be right on the stem in the center of the handlebars.  Next project is new tires. 

The flat I picked up in the race on Saturday was a cut right in the middle of the tread on the rear tire.  Also found a cut on the front tire which is not as big but is big enough to pick up debris and lead to another flat.  These are ProRace3's that have less than 1000 miles on them.  Not too happy with that.  For now I've got the Bonty Race XLite wheels that came with my tri bike on the road bike with some heavy training wheels on the tri bike.  Will probably stay with that set up for the summer.  But, the Bonty's have old tires on them that should be replaced too.  So, I'm debating putting the low mileage ProRace2's from my tri spokes on the road bike and putting some fresh ProRace3's on the tri spokes for race only.

  • 1h 40m
  • 25.00 miles
  • 15.00 Mi/hr

Blessing of the burro. A.K.A., the BOB ride. Good times great peeps!

  • 13m
  • 4.80 miles
  • 22.15 Mi/hr

Wisport road race in Whitewater. Was in the middle of the front pack when I picked up a flat and had to take a ride in the sag wagon. Bummer!

  • 37m
  • 4.10 miles
  • 09m 01s /Mi

Since I didn't get a good ride in, I went for a run!

PeterAK's Training Log

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