today looks like a recovery day.  the planned brick got washed out by a tremendous thunderstorm and i had not planned ahead to go to the gym and use the stationary bike and treadmill.  so, i got a little house work done.

hopefully tomorrow morning will be more conducive to riding

  • 1h 27m 42s
  • 4200.00 yards
  • 02m 05s /100 yards

350 wu
300 kick
300 pull
5 x 200 steady w/ 10 sec rest
6 x 150 fartlek as 50 easy, 25 hard
10 x 100 steady w/ 5 sec rest
350 cd

decent swim for not having been in the water for 10 days.  we'll see how the run goes this evening.  good thing is i'm not running with my arms :).  The cd was 50 of breast, 50 of back (what a joke), 50 of breast and the remainder free.  

155.4 before swim, 153.4 after swim.  

no run this evening.  spent the better part of an hour sawing a log in two and then getting  the part of it out of the roof, then put the tarp on the roof over the hole.  joy.  but i won't cut my trees down.  they are why i bought this house.  

  • 1h 13m 12s
  • 23.34 miles
  • 19.13 Mi/hr

full fhp loop
full intensity ride

  • 31m 31s
  • 3.60 miles
  • 08m 45s /Mi

mother earth run

a full intensity ride.  i treat this as the equivalent of Endurance Nation's z3 ABP (Always Be Pushing) ride.  it is a tough workout, particularly into the wind.  

Mother Earth run tonight

  • 48m 17s
  • 6.00 miles
  • 08m 02s /Mi

from Sweet Peas down Lexington to Broadway out to UNC-A to Highland Park, up Highland Park to Montford, to Chester down to the cemetery around the cemetery and back up to Montford to Haywood to Patton to Market to Woodfin to Lexington and back to Sweet Peas

hills run around downtown Asheville, by UNC-A and the Riverside Cemetery in Montford neighborhood.  

Nothing today. Travel to Asheville to drop off Wilson at cross country camp then pub crawl ;) Running hills in the morning
  • 4h 22m 24s
  • 77.14 miles
  • 17.64 Mi/hr

foundation ride

long ride for the week.  really a reverse of the route.  (i.e. left Dunescape and rode home)  was hoping to break 18 mph, but had a strong head wind the whole time.  it took 15 minutes just to get through downtown to the house.  I need to find another route through downtown other than herritage street because it is too rough to ride on.

  • 40m 07s
  • 5.02 miles
  • 07m 59s /Mi

Dune scape to oceania pier along the beach

ran along beach with Wilson.  Arthur left the beach almost as flat as the South Carolina beaches and firm sand.  nice run.  no negative split as the way out was with a strong wind and the way back was into the strong wind.  19:57/20:10

spot's Training Log

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