Swim
  • 20m 29s
  • 1000.00 yards
  • 02m 03s /100 yards

OWS Ottawa
1x 200 w/u
1x 800

Temps mid 50's, windy, no tri until next June. So of course I went for OWS. Water temp not bad at all (although starting to get cooler), however wind actually made white caps at Ottawa (that never happens on this flat lake) Always appreciate these as OWS season gets closer to its end.  

Bike
  • 1h 18m
  • 22.45 miles
  • 17.27 Mi/hr

dead legs walking

Well I suppose I should do something tonight. Bike or maybe even a swim.

UPDATE legs were still feeling last night's session. Did the exact same route as Wednesday and it took me 6 minutes longer. maybe should have taken a rest day.

  • Health data: Sleep: 2 Stress: 2 Fatigue: 2 Hours slept: 9
Run #1
  • 18m 13s
  • 2.00 miles
  • 09m 07s /Mi

Warm up to the track

Run #2
  • 17m 30s
  • 2.00 miles
  • 08m 45s /Mi

"speed"/track
4x400 w/400 rest int between
1. 1:46 (6:35 pace)
2. 1:52 (6:52)
3. 1:53 (7:02)
4. 1:49 (6:57)

Run #3
  • 18m 43s
  • 2.00 miles
  • 09m 22s /Mi

cool down home

Looks like a run in the rain tonight.

UPDATE Decided to head over to track (now open!) for a little speedwork. Yeah I use that term loosely.  Need to get over there a lot more. First one ok, but then I faded pretty fast.

  • Health data: Sleep: 2 Stress: 2 Fatigue: 2 Hours slept: 8.5
Bike
  • 1h 12m
  • 22.40 miles
  • 18.67 Mi/hr

Why didn't anybody tell me it gets dark early?

Maybe today, I get that bike ride in.

UPDATE out to Dousman (dropped my Du registration off at Bike doctors to save $5). Nice dreary evening for a ride. Got dark way too early. Part of good pace is because I was racing against darkness. (yeah, lost that race)

  • Health data: Sleep: 2 Stress: 2 Fatigue: 2 Hours slept: 7
Run
  • 38m 58s
  • 4.05 miles
  • 09m 37s /Mi

recovery run

meh.  Some sort of bike riding tonight with a slight chance of swim.

UPDATE No doesn't look like a bike or swim to me either. Threat of rain scared me into my running shorts.

  • Health data: Sleep: 2 Stress: 1 Fatigue: 2 Hours slept: 9
Could be a rest day, but so nice out, I might just head over to Pewaukee for a little OWS. Just because your rest falls on a beautiful day, doesn't mean you don't need a rest day.

  • Health data: Sleep: 2 Stress: 2 Fatigue: 2 Hours slept: 8
Run
  • 1h 30m 57s
  • 10.25 miles
  • 08m 52s /Mi

might be very close to a PR for a 10 miler

Sport #1
  • Hiking
  • 1h 00m

Lapham Peak with my girls

Sport #2
  • Stretching
  • 05m

Lapham Peak with my girls

Wanted to run 12-13 this morning, but Sandman had different ideas. I wanted to get aleast 10 in, but how, I only had an hour and a 1/2? Then a brilliant idea came to me: RUN FASTER. Pretty sure this is a PR for training runs over 10 miles. Perfect conditions and temps (about 60). Only issue was nutrition. I'm out of gel and clif shot bloks, so I cut up a Clif bar and ate that. That worked ok. Also didn't take in enough hydration, as I was down about 2.5 pounds. Happy with this considering the beat down I gave my legs yesterday.

  • Health data: Sleep: 2 Stress: 2 Fatigue: 2 Hours slept: 8.5

jmwebs' Training Log


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