• 1h 13m 12s
  • 8.00 miles
  • 09m 09s /Mi

Tonight was our speed training night. We did 1.5 miles warm up run to the high school track. Once we got there we did 4x1600m @ 8:26 miles with a 400m recovery walk/run (200m/200m). I was really ready to run tonight. I was ready last night for a run but I was not on the schedule. I was anxious for tonight. Split times for the 1600’s – 8:03, 8:24, 8:04, 7:37 The last 1600 I wanted to se how fast I could run it in I was able to totally rock it and I even could have gone out a little faster. It wont be long until I break the 7:00 minute mile.

Dist 8
Avg Pace 9:15
Time 1:13:12
Avg HR 138
Max HR 171
Kcal 784
60-70% - 0:27:40
70-80% - 0:25:24
80-90% - 0:20:08

Boise Becomes Home to Newest Ironman 70.3

Ironman announces more growth of the Ironman 70.3 Series with the addition of a new event, Ironman 70.3 Boise. The inaugural event is scheduled for June 1, 2008 and will utilize a variety of Boise’s scenic areas to include: Lucky Peak Reservoir, Sandy Point Beach, the Boise Greenbelt and the downtown area. Ironman 70.3 Boise will serve as one of more than 26 worldwide qualifying events for next year’s Ironman World Championship 70.3.

“We are excited to be working with the Boise Convention & Visitors Bureau to create the latest addition to the Ironman 70.3 Event Series. The new race demonstrates our interest in selecting Ironman 70.3 venues that are not only large markets and capital cities, but also those that offer a variety of natural beauty and eco-friendly sites such as the Boise greenbelt,” says Ironman 70.3 Events Director, Steve Meckfessel.


The swim will be held at Lucky Peak Reservoir and athletes will then transition from swim-to-bike, also referred to as T1, at the parking lot at Barclay Bay. The bike course will leave Barclay Bay, cross Lucky Peak Dam and head north. A challenging climb will greet athletes until approximately mile 20, where they will encounter an out-and-back section along the north side of the Lucky Peak Reservoir. Toward the last section of the bike, athletes will enjoy a 24 mile downhill ride to Federal Way into downtown Boise. The bike-to-run transition, known as T2, will be located on Front Street and the half-marathon run course will take athletes throughout downtown and on to the Boise Greenbelt. The finish line celebration will take place in the heart of Boise’s Bodo District, on 8th Street.

Ironman 70.3 Boise will take athletes on a 70.3 mile journey, in Southwest Idaho, that consists of a 1.2 mile swim, a 56 mile bike and a 13.1 mile run. There will be a professional prize purse of $25,000 and 50 qualifying slots for pro and age group athletes to the 2008 Ironman World Championship 70.3 taking place on November 11, 2008 Clearwater, FL.

  • 38m 39s
  • 1400.00 yards
  • -----

Ok note self…..


Finally got back to the pool today and oh what a challenge. I am going to be sore tomorrow. You lose so much so fast. It will take a least a few weeks of swimming 3 times a week to get back some of my endurance back. HR was high breathing was hard and muscles got tired quickly.

3x200 – 3:52, 3:43, 3:51
2x250 - 5:03, 5:11
3X200 - 3:55, 3:54, 3:55

  • 1h 03m 15s
  • 6.90 miles
  • 09m 10s /Mi

Easy recovery run to night, Kept a good easy pace. Time went by fast. Felt well after the first mile and a half and everything loosened up and I felt my stride for the rest of my run. What used to be my old fast pace is now my easy recovery pace.

Dist 11
Avg Pace 8.82
Time 1:03:15
Avg HR 133
Max HR 154
Kcal 784
60-70% - 0:52:14
70-80% - 0:11:01
80-90% - 0:00:00

  • Walking
  • 45m

Walk with the family. Was nice to get out with them all and enjoy the day. Older kids went on their bikes and pushed the little ones.

  • 1h 37m 01s
  • 11.00 miles
  • 08m 49s /Mi

Went for my solo long run tonight started a little late nd didn’t get done until after midnight. I was supposed to do an easy 10’ mile pace But I felt so good so I kept a faster pace for the entire run. I felt invigorated and full of energy. I can’t believe I was able to run 11 miles in a sub 9’ mile. All this hard work is starting to pay off. At this pace I could break a 2 hour half marathon on a flat course.

Dist 11
Avg Pace 8.82
Time 1:37:01
Avg HR 151
Max HR 163
Kcal 1472
60-70% - 0:04:13
70-80% - 1:15:30
80-90% - 0:17:18

  • 1h 02m 26s
  • 6.50 miles
  • 09m 37s /Mi

Meet up with Aaron to get a 6 mile easy run in. Felt good after the tempo run last night not stiff or tired. I was able to keep a nice pace. I can start to see an improvement in my pace and HR. I am able to run a faster pace with a lower HR. I am really seeing things come together as far as training goes.
Dist 6.5
Time 1:02:26
Avg HR 141
Max HR 156
Kcal 846
60-70% - 0:21:24
70-80% - 0:41:02
80-90% - 0:00:00

dochalladay's Training Log

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