Run
  • 1h 42m 08s
  • 10.64 miles
  • 09m 36s /Mi

Lesson learned - from now on my long runs will be accompanied by a water bottle. I bought Shannon a belt that will hold a bottle of water, time for me to start using it too.

Felt good the first 4 miles, then the humidity got me and then some. At the 6 mile mark I was toasted, but I was doing and out and back, so no way home but the way I came. No telling how much sweat I lost. I was so sweaty that even my socks got soaked and my feet pruned. By mile 7, it was all I could do to trot and walk.

Mile 1 - 8:39
Mile 2 - 8:15
Mile 3 - 8:33
Mile 4 - 8:38
Mile 5 - 9:23
Mile 6 - 9:24
Mile 7 - 10:16
Mile 8 - 9:56
Mile 9 - 11:16
Mile 10 - 11:50
Leftovers - 5:52

Forgot my HR monitor back home. Would have been some interesting numbers I bet.

Bike
  • 1h 13m 11s
  • 20.00 miles
  • 16.40 Mi/hr

Drainer ride during a long, boring meeting.

Swim
  • 37m 53s
  • 1828.80 meters
  • 02m 04s /100 meters

2000 yard straight swim. For the first part I swam like I always have, the second half I tried to focus on relaxing, going slower, and lengthening my stroke. That seemed to help.

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    6
    10
    10
    0
    0
  • ABS - Crunches, Lying Oblique
    2
    10
    10
    0
    0
  • BACK - Back extensions
    1
    10
    10
    0
    0
  • BACK - Upright row
    3
    10
    10
    16
    16
  • BICEPS - DB Curls Alternating
    3
    10
    10
    16
    16
  • CHEST - Dumbell Pullover
    3
    10
    10
    16
    16
  • CHEST - Flat Dumbell Press
    3
    10
    10
    16
    16
  • CHEST - Flies - Flat
    3
    20
    20
    16
    16
  • FOREARMS - DB Hammercurls
    3
    10
    10
    16
    16
  • LEGS - Inner thigh
    1
    60
    60
    0
    0
  • LEGS - Outer thigh
    1
    60
    60
    0
    0
  • LEGS - Standing calf raises
    3
    20
    20
    0
    0
  • SHOULDERS - Military DB
    3
    10
    10
    16
    16
  • TRICEPS - DB Overhead Extension
    3
    10
    10
    16
    16

Big time fun this weekend. Mom's 60th birthday. That means I get to go to Atlanta for the weekend. Yeehaw. Oh well, I get to sleep in a little bit anyway. Have a 13-15 mile run planned for Saturday morning.

Huge news coming on Monday.

  • Health data: RHR: 68 Hours slept: 6
So the genius who was supposed to migrate my files from my old PC to the new one didn't do it. Lovely. Going to be a long day. Bagging the swim and pretty much everything else today as I reinstall stuff and try to get them to find my files.

  • Health data: RHR: 48 Hours slept: 7
Run
  • 1h 25m 24s
  • 10.01 miles
  • 08m 32s /Mi

4:30 club
8 mile tempo run

1 mile WU - 10:18 (HR 128)

8 miles (!) at tempo pace (goal pace 7:54-7:59)
Mile 1 - 7:51 (HR 149)
Mile 2 - 7:53 (HR 156)
Mile 3 - 7:58 (HR 159)
Mile 4 - 8:07 (HR 161)
Mile 5 - 8:07 (HR 163)
Mile 6 - 8:13 (HR 164)
Mile 7 - 8:08 (HR 164)
Mile 8 - 8:10 (HR 163)
Total time at tempo pace: 1:04:27
Actual tempo pace: 8:03

1 mile CD - 10:35 (HR 149)

Just missed my goal on the run today. Not going to fret about 4 seconds per mile on an 8 mile run. It's tough to hold a solo pace that hard for that long. And I'm not particularly crazy about tempo runs anyway.

Weighed before and after the run to see what kind of sweat rate I have. Lost 3.6 pounds on an 85 minute run in cool weather. Good? Bad? Dunno.

Getting a new computer at work today. That's great news considering the keyboard on this one doesn't work and you have to hold the power cord just right to charge it. Unfortunately, that means I'll be in the office for 4 hours with no computer. Zzzzz.

  • Health data: RHR: 60 Hours slept: 6.5
Bike
  • 45m 02s
  • 12.05 miles
  • 16.05 Mi/hr

Easy spin after dinner.

Swim
  • 39m 08s
  • 1828.80 meters
  • -----

400 WU
4x100 (50 fist, 50 free)
4x100 (50 7/8 catchup, 50 free)
4x100 (50 3/4 catchup, 50 free)
400 CD

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    6
    10
    20
    0
    0
  • ABS - Crunches, Lying Oblique
    2
    10
    10
    0
    0
  • BACK - Back extensions
    1
    10
    10
    0
    0
  • BACK - Upright row
    3
    10
    10
    16
    16
  • BICEPS - DB Curls Alternating
    3
    10
    10
    16
    16
  • CHEST - Dumbell Pullover
    3
    10
    10
    16
    16
  • CHEST - Flat Dumbell Press
    3
    10
    10
    16
    16
  • CHEST - Flies - Flat
    3
    20
    20
    16
    16
  • FOREARMS - DB Hammercurls
    3
    10
    10
    16
    16
  • LEGS - Inner thigh
    1
    60
    60
    0
    0
  • LEGS - Outer thigh
    1
    60
    60
    0
    0
  • LEGS - Standing calf raises
    3
    20
    20
    0
    0
  • SHOULDERS - Military DB
    3
    10
    10
    16
    16
  • TRICEPS - DB Overhead Extension
    3
    10
    10
    16
    16

Nothing important or interesting to say today. Work is crazy busy right now. Suckage.

  • Health data: RHR: 56 Hours slept: 5.5
Bike
  • 1h 20m
  • 22.05 miles
  • 16.54 Mi/hr

Easy drainer ride with a meeting squashed in between.

Run
  • 24m 56s
  • 3.50 miles
  • 07m 07s /Mi

0.5 mile WU - 4:26 (HR 135)
3x1600 (goal pace 6:49-6:54)
Mile 1 - 6:43 (HR 163)
Mile 2 - 6:49 (HR 170)
Mile 3 - 6:58 (HR 171)

Decent sprint workout after work. Legs felt tight, don't think I stretched enough.

OK, so I'm severely waterlogged today. Yowza.

Plan on a run tonight. Maybe a drainer ride too.

  • Health data: Hours slept: 6

apw0397's Training Log


 September 2006 
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