Bike
  • 52m
  • 15.40 miles
  • 17.77 Mi/hr

28 degrees this morning when I got up.... So I scrubbed the early morning bike ride, and instead laid around the house - watched the Kona Ironman on NBC, THEN when for a bike ride - a much more tolerable 50 ish degrees.  Nice ride, lots of wind, but other than that it was all good.

It was really good to get back on my bike - it tends to get neglected during marathon build-up....

  • Health data: RHR: 57
Run
  • 1h 36m
  • 9.92 miles
  • 09m 41s /Mi
Nice run around Paradise.

Swim
  • 25m
  • 1000.00 yards
  • 02m 30s /100 yards
200 kick warmup, then 1000 easy yards - trying to keep the swim muscles somewhat tuned in during this marathon build up.

Run
  • 35m 40s
  • 4.00 miles
  • 08m 55s /Mi
Treadmill run, in between meetings.  Watched an old MASH rerun - that was a great show!!!

  • Health data: RHR: 56
Run
  • 30m
  • 4.00 miles
  • 07m 30s /Mi

.5 mile warmup, 3x1 mile, 7'20', 7'20", 6'45", .5 mile cool down.

 

  • Health data: RHR: 65
Run
  • 2h 27m 39s
  • 15.06 miles
  • 09m 48s /Mi

Long Sunday afternoon run - cool temp's, in the 60's, carried 16 ounces of water in one hand, fuel belt with iced bottles, 24 ounces of water, 6 ounces of gatorade.  Used up all liquids in 2.5 hours of running, shot blok every 30 minutes, one GU at the one hour point, and a handfull of sport beans at the two hour point - everything went really, really well.  I was feeling hungry by the end, but no bonk....

First time I've been able to bring my pace under 10 minute miles on this long of a run. 

 

slow&steady's Training Log


 December 2007 
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Time
Distance