The following equipment is nearing replacement:
  • 3h 39m 29s
  • 56.20 miles
  • 15.36 Mi/hr

Atlanta Tri Club ride - but solo again. Really small group today, and none of my past riding partners were there. I was riding with a guy named Michael for the first 16 or 17 miles until the routes split, then I was really on my own. Weather was gorgeous, drivers were nice and I averaged above what I usually do on this route. All of the markings were re-marked and fresh - I think the annual century ride on those routes is coming up soon.

The chicken processing smell is still strong, but it comes and goes as you ride past the chicken farms. Bearable again with a lot of mouth breathing. I was able to keep up with my nutrition 100%, drinking my 3-hour bottle of Infinite (I don't start drinking it until 15 or 30 minutes in, which is why it works for a 3.5 hour ride perfectly). This was just really lovely. Only one chain drop.

  • 22m 37s
  • 2.01 miles
  • 11m 15s /Mi

Brick run - heat index 94 degrees. SHOCKED myself at my pace. Gosh if I could only run this pace for the 13 miles in a half ironman LOL! Very sunny and sweaty and I think I was the last athlete in, besides the guy doing 100 miles. Great morning.

So sleepy on the 75-minute drive home with heavy traffic. Fought the urge to immediately hit up a Chick Fil A - last time I did that, I had painful gas for the next 24 hours solid! Going to try and recreate their frosted lemonade tomorrow. It’s essentially a vanilla lemon milkshake and I have a bunch of lemons I need to use!

  • Walking
  • 10m

Ellie Mae

  • 57m 21s
  • 3000.00 yards
  • 01m 55s /100 yards

Apparently "late lunch on a Friday" is the busiest time slot at my pool! Holy moly I've never seen it this crowded. But I'm so spoiled. By crowded, I mean all six lanes had someone in them, and one lane had 2 people in it. I sat on a bench for awhile observing and to see if anyone would offer to share. Spent five minutes watching a lady aqua jogging, a guy floating on his back, a guy with a snorkel (not judging! just observing) and then a guy offered to share. Felt like high school swim team there were so many people in the pool. Got a lane to myself later but lesson learned to wait until my normal time at 5 p.m. I only went at lunch today because I took my boss up on her offer for me to work from home this afternoon since I had to come in on my normal WFH day yesterday for an in-person meeting. And the pool is on the way home.

Swim was OK. I was debating on doing 3,000 yd but once I got to 2,500 it seemed like I should just do the 3K. We've also reached the point in training where my right shoulder revolts a little bit.

  • 12m 16s
  • 1.00 miles
  • 12m 16s /Mi

After logging off work with Ellie Mae. Lots of people, dogs and distractions in the neighborhood!

Only two more big weekends before Augusta 70.3, then my travel extravaganza begins (Augusta, Charleston, Vegas, Vegas again, San Diego, London, Tallahassee, Tallahassee again, Paris - that's through February). Crossing my fingers that the new dog sitter works out. I've booked her through the Vegas trips so going to assess how it's working out after that. 

Above average heat forecasted for the weekend, 95 degrees real temps, so that's lovely (where is FALLLL?). Long workout plans are 55 mile ride + 2-mile brick run tomorrow, then 11-mile run Sunday. Next weekend is 60+2, then 12 miles. Taper after that. Going to work hard to remember my Base Salt.

Bike #1
  • 45m
  • 11.80 miles
  • 15.73 Mi/hr

Lunch spin bike

  • 11m 29s
  • 1.01 miles
  • 11m 23s /Mi

Lunch treadmill. Legs were unnecessarily tight.

Bike #2
  • 1h 15m
  • 19.86 miles
  • 15.89 Mi/hr

Trainer after work. A bit tough.

  • Walking
  • 12m

Ellie Mae

Got the standing desk equipment set up - it looks a bit clunky but I don't care, I get to stand to work! Our admin and I 'secretly' carried it over because involving facilities would have likely meant they would have repossessed it. She's going to order me a standing mat next week but for now I'm just taking off my heels. 

  • 50m 02s
  • 4.28 miles
  • 11m 41s /Mi

Treadmill after work, not the best, but done!

  • Walking
  • 08m

Ellie Mae

  • 45m 02s
  • 3.91 miles
  • 11m 31s /Mi

Lunch run. Wasn't into this and my right foot hurt at the beginning, but I powered through.

  • 1h 00m
  • 15.93 miles
  • -----


  • Walking
  • 10m

Ellie Mae

With all of the shuffling going on at work, I realized that one of the people who recently left had standing desk equipment in her cube - which is a hot commodity as they require you to have a doctor's note and SVP approval (ridiculous! They should be standard issue!). I learned awhile back that this gal had actually "snagged" it from someone else who left right when she started, so she never even had a doctor's note or anything. So guess who asked if they could have the un-used standing desk equipment? 

  • 12m 19s
  • 1.01 miles
  • 12m 12s /Mi
  • Yoga
  • 20m

Took Ellie Mae to a dog park for the very first time! She was such an angel. When we first got there, only one other dog was there and they just kind of sniffed each other. But after a little while, more and more showed up and then there were like 10 dogs and she had a blast. She would run around with them in short bursts, then come back to me in the shade, repeat repeat repeat. One of the other dog moms commented that Ellie Mae was the queen of the park today - she was the "greeter" and one of the most social, haha! Who knew?

  • 1h 38m 13s
  • 8.02 miles
  • 12m 15s /Mi

Great run to cap off my recovery week. Fresh shoes, new Pandora station, some cloud cover. Surprised myself with a peppier pace than the last many long runs. Feeling good for once!

  • Walking
  • 15m

Ellie Mae

Registered for the Thanksgiving Day half marathon last night so it’s official-official that I’ll be staying in town.

lisac957's Training Log

 September 2019 
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  • Ironman Wisconsin 2021 (Triathlon)
    9/12/2021 Madison, Wisconsin
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