Run
  • 1h 00m 10s
  • 6.69 miles
  • 08m 59s /Mi

Big PR in the 5k. Right at 23:00 (3.12 in 23:00.23 according to my Garmin which was always within a couple of strides per lap).

I was pretty much dead consistant at a 7:20 pace +/- 5 seconds for the entire 5k. I stopped at the 5k mark because I fully believe I was within 1-2 beats of where I would be if I continued and I was concerned about not being recovered for the lab test, and the temps were still in the freaking 90s. I do believe I could have continued, but again, I am confident I got a good number to compare the lab test to.

My aveHR after the first 10 min was 187 and I was running at 188-190 when I stopped.

I was even able to maintain a 10:00 - 10:30 pace for my cooldown Z2 jog (after a brief walk) for the 1.5 miles back to my house. Usually for my 5k Z4 runs, I can't even keep Z2 at a 10:30 - 11:00 pace and have always resorted to run/walk the cooldown. This is another sign that I was on the right track with my 7:20 pace for the LT test which is about 1:20 faster than my last LT test (2/20) which I averaged 195. I did have a feeling that my LTHR has gone down some based on my lower HR/higher RPE lately.

Swim
  • 43m 15s
  • 1600.00 yards
  • -----

6x100 Drills
12x50 swim
4x50 swim golf
1x200 cooldown

[blue]Woohoo, got in the pool again. Mostly drills and focus on form. Now that school has started in the ISDs close to the health club, the pool is pretty vacant. Also, the water slides are turned off and I don't have to fight the current it generates. I will be getting a VO2 (the one with a mask) test on Saturday for both the run and the bike. I'm debating whether or not to do a run LT field test tonight so I can compare the numbers with the lab test. I'd do the LT field test after, but I think that I need to do it without the prejudice of having the lab number already. On the other hand, I really don't want to have 3 hard run workouts in one week (brick last Sat, LT tonight, & VO2 this Sat) although I do think if I do it tonight, I'll have enough time to recover. Decisions, decisions, decisions. I decided to go for the LT test at the local Jr High track. I stopped at the 5k mark, but I'm pretty sure I was with 2 bpm of what I would have been if I went the full 30 min.

Bike
  • 1h 53m 11s
  • 29.86 miles
  • 15.83 Mi/hr

Nice easy ride up 78 with 1 set of Lavon Hills. This was a ride with Jeff & Sarah after they did a quick early AM jog.

Swim
  • 39m 40s
  • 1600.00 yards
  • -----

Easy swim at lunch. I'm going to try really hard to make it to th e pool 3 times a week from now until the end of race season. This was an easy 1000 yd continuous swim, just to get going again.

It is refreshing to see that I can pretty much hold a 2 min/100 yd pace for a long-ish swim. After 300 yds, my effort and HR had leveled off and I'm pretty sure I could hold that pace for a mile.

Workout:
4x100 Drills
1x1000 Easy swim (20:08)
2x100 CD of various strokes

[blue]I think I may hit 400 miles this month for the first time ever. I didn't really plan on it, but it looks like it is definately possible. Now, the swim, is going in the wrong direction. I *need* to get to the pool today.[/blue]

Bike
  • 1h 59m 19s
  • 33.52 miles
  • 16.86 Mi/hr

Commute To Work
Rode with my son to school, then headed in to work. The wind was hard from the South. At one point, I was going 16mph downhill.

They're building a new neighborhood and have completed a road so that I no longer have to go through the field and shopping center. Of course, this comes at an expense of a little more distance, but it probably only adds 1/2 mi. or so.

Commute Home
Cruised home. Didn't really push hard, but kept the pace/HR constant and didn't coast at all. Wind was still strong and seemed to be coming from everywhere (except from the North).

This is one of my fastest commutes home.


LegTimeDistAve
MPH
HR
Ave/Max
Wind
Work1:03:0717.1016.3148/171S. 15mph
Home56:1216.4217.5159/175S. 12 mph

Run
  • 45m 08s
  • 4.57 miles
  • 09m 53s /Mi

Evening run. It was 92* when I was done at 9:45. I tried to re-visit old times and make this a mid-150's HR run, but I drifted to the upper 150s and some in the lower 160s. This still kept me 90% in Z1 and just under a 10 min/mi pace.

Rest Day. Taking the family to the Fossil Rim. We have season passes to the Dallas Zoo which also gets us in free at the Fossil Rim!!
Bike
  • 1h 09m
  • 19.75 miles
  • 17.17 Mi/hr

1'st bike was a warmup lap around WRL. The second was a pretty moderate-high effort, but I stopped to help some who said they needed help. I did stop my timer, but not immediately.


Brick #TimeDistAve
MPH
HR
Ave/Max
139:4410.0615.2138/169
229:169.6919.9169/180

Run
  • 31m 07s
  • 4.01 miles
  • 07m 46s /Mi

After the first warm-up bike, I felt great for the entire run and pretty much kept a 7:30 pace throughout. I felt, though, that it was too agressive of a pace coming off a hard bike, so I eased up a bit on the second brick. I think the 8 min/mi pace is just about right for me now and think I may be able to maintain it over an Oly distance. I credit the lower aveHR for the first run to the easy first bike.


Brick #TimeDistAve
Pace
HR
Ave/Max
115:011.997:31175/189
216:062.027:58176/186

TNT Double brick workout at White Rock Lake. I'm really floored with how my bike and run have progressed this year. I'll see in a couple of weeks how much I've really progressed at Tri The Rock. This was my first ever tri, 5 months after I started a couch-to-5k running plan. My goal is to knock 10 minutes off of my (overacheiving) 1:26 time of last year. Of course, it's going to have to all come from the bike & run as I'm only ever so slightly faster in the water now, but it's only a 300 yd pool swim, so that is irrelavent for this race.

Bike
  • 1h 44m 02s
  • 27.77 miles
  • 16.02 Mi/hr

Commute To Work
Goal was to take it easy, but for whatever reason, I've lost the skill of riding easy.

Commute Home
Again, the plan was to take it easy, but I was riding into and trying to beat a thunderstorm. Turns out, it never reached my house (typical), but I sure got a workout riding into the winds. I realized the storm most likely wasn't likely to reach my house, so I kinda took it easy the latter 1/3 or the ride.


LegTimeDistAve
MPH
HR
Ave/Max
Wind
Work50:3313.3115.8162/178
Home53:2914.4516.2162/177

Run
  • 45m
  • 4.75 miles
  • -----

My schedule has been screwed up lately and I decided to go for a tempo run tonight. I tried my new shoes for the first time. In my short time of running, I've bought 4 pairs of shoes and these are the first that didn't give me shin splints for first run(s). But, it's not all good news as I found they are a little wide in the toe box. I think I can take care of this by lacing them a little tighter.

I figured I'd go for a 2 mi. tempo run, but hit the stop button on my Garmin instead of the lap button. I didn't realize this until nearly 1/2 mile later. I kinda fudged my time/distance to include this. I had my HR holding at 190 and only stopped as it was still in the mid 90's for temp and I wanted to play it sorta safe.

OWS at Grapevine Lake with TNT has been cancelled due to heat and low water levels. I really don't feel like driving to the pool tonight. I'll probably go for a run after the kids go to bed. I really need to try out those new shoes anyway. Today was my son's first day of 1'st grade and the whole family walked him to school. I don't know what Lauren (2 yr old) is going to do now that big brother will not be home with here all day :(

camy's Training Log


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