• 1h 09m 27s
  • 20.45 miles
  • 17.67 Mi/hr

w/u 9:27min avg 16.2

m/s 4x 10 min z4 (2min ez)
1. avg 20.0mph, hr 156
2. avg 20.0mph hr 130
3. avg 18.3mph hr 141
4. avg 18.0mph hr 147

c/d 9:50 avg 15.2 hr 129

Plan calls for a swim and bike tonight. Hope to get both in.  Kids are done with school this week, which means I should be able to get some morning training in finally. (During school year, I have to be done with training by 6am, which just has not worked for me) Problem with this early "A" race HIM is that when I finally have nice weather and time to train I am tapering. Might re-think this schedule for next year.

UPDATE of course time only allowed one sport, so I picked the bike. Not sure what I am happier with, 20mph avg with slight tail wind or 18mph avg with slight headwind. Resisted the temptation to push harder on the rest intervals and warm up and cool down just to bring up the total avg.

  • Health data: Sleep: 3 Stress: 2 Hours slept: 7.5
  • 32m 19s
  • 1500.00 yards
  • 02m 09s /100 yards

w/u 2x100 (2:01, 2:05) 300 ez,
m/s 200 pull drills, 300 pull buoy with paddles, 10x 50, 10 sec. rest.

  • 34m 40s
  • 3.89 miles
  • 08m 55s /Mi

lake country trail. Lets call it 1/2 Ironman race tempo

ez swim & a z2 run tonight. Run is supposed to be time trial or 5k. Well I just did that on sunday, so this is what I will do.

UPDATE A very nice woman invited me to share lane with her. How kind.  Again running is coming along quite nicely. Actual HR avg. prob. closer to 155. Hr always reads high first mile.

  • Health data: Sleep: 2 Stress: 2 Hours slept: 7
  • 47m 23s
  • 12.70 miles
  • 16.08 Mi/hr

ez recovery ride per plan

Upon reflection, feeling a bit better. Still disappointed but trying to use it as fuel for the fire right now. Decided on rest day yesterday because I will follow the taper plan and not try to cram in stuff at this point.  Today ez ride and ez swim (moved to tomorrow because of schedule). That sounds easy.

UPDATE was going to ride on trainer because supposed to be very easy effort.  Was sunny when I left work. , then it got cloudy, cool, breezy and even a few drops of rain, just what I'm used to.  Decided to go outside but kept promise to myself to go very low effort.

  • Health data: Sleep: 3 Stress: 2 Hours slept: 7
Still moping around after yesterday's race. Not much time to feel sorry for myself though as, next challenge is right around the corner. Will try and get race report done during my lunch hour.  Supposed to be a rest day, but might take a spin on the bike.

  • Health data: Sleep: 2 Stress: 2 Fatigue: 2 Hours slept: 5
  • 10m
  • 440.00 yards
  • 02m 16s /100 yards

actual time in water 9:02 which is 2min/ 100 pace

  • 52m 19s
  • 15.80 miles
  • 18.12 Mi/hr


  • 24m 01s
  • 3.10 miles
  • 07m 45s /Mi

I'll take it.

Didn't really focus on the bike all off season to be 5 min slower on the bike than last year.  Trying to keep the disappointment in perspective. Its not easy.

  • 14m 06s
  • 3.60 miles
  • 15.32 Mi/hr

Tiny tiny ride with some short pick ups otherwise just checking out handling.

Decided to take bike out in the rain to make sure all systems are go. They are.

  • Health data: Sleep: 3 Stress: 4 Hours slept: 8
  • 1h 00m
  • 16.30 miles
  • 16.30 Mi/hr

Just an easy peasy ride to enjoy the sun and get some time in the saddle

Today I will ride my bike...I promise...but not too far, cause Sunday is race day.  Looking forward to it dispite the crappy weather forcast.

  • Health data: Sleep: 3 Stress: 2

jmwebs' Training Log

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