Decided to sleep in this morning. Feel a sinus cold coming on, so figured I could use the extra sleep. May try for a swim this afternoon. I figure the swim is the thing I'm least worried about for PrairieMan anyway.

Crap! Only 31 days to go before PrairieMan!

  • Health data: Sleep: 4 RHR: 52 Sick: 4 Hours slept: 8
  • 35m 29s
  • 10.00 miles
  • 16.91 Mi/hr

Easy trainer ride before lunch.

  • 58m 53s
  • 7.00 miles
  • 08m 25s /Mi

1 mile WU - 10:23

5 mile tempo run (goal pace 7:39-7:44 per mile)
Mile 1: 7:15 (downhill)
Mile 2: 7:54 (uphill)
Mile 3: 7:23 (downhill)
Mile 4: 7:58 (uphill)
Mile 5: 7:43

Total time at tempo pace: 38:13
Average Tempo pace: 7:38

1 mile CD: 10:17

Took HR at the end of the last mile. My count may have been a little off. 180 seems high.

AM tempo run, easy spin on the bike planned for today.

OK, so my next door neighbor and the other neighbor down the street enjoy the suds. Supper wa a blast. After everyone went home, I was having to concentrate to get up the stairs. If this becomes a weekly or monthly event, my tolerance will have to go up, or my intake will have to go down.

The only bad thing is that I'm the old man of the group. This whole 3-0 thing is starting to get to me I think. They're both 3 years younger than me, talking about graduating high school in 98. Sheesh. Now I now how all the people I call old farts feel. But I'm still younger than them at heart, right?

Estimated calories burned: 1688

  • Health data: RHR: 60 Hours slept: 6
  • 46m 53s
  • 2286.00 meters
  • 02m 03s /100 meters

200 WU - 3:39
Countdown set
600 - 10:54
500 - 9:13
400 - 7:30
300 - 5:36
200 - 3:46
100 - 1:52

200 CD - 4:24

Felt dead before I even got in the water. Not sure why. Entire swim was a struggle. Mission accomplished though.

Took HR at the end of the last 100.

Feeling pretty sluggish today. Going to be a challenge to stay awake all day.

Some neighbors (next door and down the street) are coming over tonight for dinner. Firing up the grill for some pork chops. This whole social scene is a challenge. Dinner guests two weeks in a row? Wow.

Estimated calories burned: 718

  • Health data: Sleep: 3 Fatigue: 2 RHR: 60 Hours slept: 6
  • 1h 08m 34s
  • 20.13 miles
  • 17.61 Mi/hr

Nice and relaxed afternoon ride on the Plano Route down 75 to Allen Dr and back. Luckily (or unluckily depending on how dry your yard is), it just sprinkled on me a little bit. Temps were in the low 90s with a bit of SE wind.

Took an extra half mile spin to see how far Shannon ran this morning. She though she was running 400s, but she "didn't listen" when I gave her directions, so she actually was running .46 mile sprints, thinking they were .25 miles. That'll discourage you.

  • 25m 23s
  • 3.50 miles
  • 07m 15s /Mi

1/2 mile WU: 5:09
4x1200 (GP 4:59-5:04 per): 5:03, 5:12, 4:50, 5:09

Odds were downhill, evens uphill. That explains the pretty gaudy difference in the times for each. Took HR at the end of last 1200.

Weather looks nice and cool today. May actually get in an outdoor bike ride today. What are the odds?

Estimated calories burned: 1789

  • Health data: Sleep: 3 RHR: 52 Hours slept: 6
  • 1h 14m 15s
  • 25.14 miles
  • 20.32 Mi/hr

Drainer ride after dinner.

  • Health data: Sleep: 3 RHR: 56 Hours slept: 8

So this morning starting out with a bang. Actually a hiss. Got up to go for an early ride. Bike was still on the trainer, so I undid it and noticed the rear tire was flat. Crap.

Got the tire off, tube off, new tube on. Couldn't get any air in it with the pump. Decided to try my CO2 gun since I'd never used it before. Inflated instantly. But then when I tried to get the tire back on, somehow I punctured the tube. Crap!

Took that one off, got my next to last one. Got it on, pumped it up a bit, and started putting the tire back on. Punctured it again. WHAT THE CRAP!

At this point I was way to frustrated to try the other one, so my bike is still sitting in the garage with no back wheel on. Guess I'll be making a run to Plano Cycling today to pick up some tubes. And I guess I need to figure out why I keep puncturing my tubes. I must be a fracking moron.

Guess it's another drainer ride tonight. Good thing I have lots of movies to watch. Not sure I have the patience for 40 miles. We'll see.

  • Health data: Sleep: 3 RHR: 64 Hours slept: 6
  • 1h 09m 57s
  • 20.14 miles
  • 17.28 Mi/hr

Drainer. Nice and easy while catching up on a full week of PTI.

  • 1h 25m 55s
  • 10.12 miles
  • 08m 29s /Mi

Home to park: 21:57 (8:15 pace)
Lap 1: 9:43 (8:06 pace)
Lap 2: 10:07 (8:25 pace)
Lap 3: 10:06 (8:25 pace)
Lap 4: 10:10 (8:28 pace)
Park to home: 23:50 (8:57 pace)

Nature break lap 1. Water breaks laps 3 and 4. Very muggy, as usual.

Goal pace for long runs is between 8:24 and 8:39, so this is pretty much spot on. Forgot to take my heart rate at the end. Nuts.

Not much happening today. Working from home and chilling. Over/under on games of Candyland with Drew is set at 4. Place your wagers now.

May do a trainer ride tonight, just easy spinning.

Estimated calories burned: 2581

  • Health data: Sleep: 3 RHR: 56 Hours slept: 5.5

apw0397's Training Log

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