Well, let's see.... The heart rate was closer to where I needed it to be and with out much of difference between my avg and max HR for the run. That part is good, but the bad part, I went even slower! Ask me how happy I am.

Cadence: 27-30 per 20 secs.

Ironman Florida in...T - 336 days...?? hours....

Big game tomorrow.....GO Navy, Beat Army !!!

Ok, I did what I was supposed to...not happy about going that slow, but I am going to trust my coach! I may cuss him ever step of the way on these slow Zone 1 runs (Sorry coach!), but I will trust him!

I hate going this slow! Hate it! Hate it! Hate it!

Oh well, I will quit my crying and move on. Did the scheduled 30 minute Zone 1 run, came close, but my avg HR was just above the zone I needed by 2 BPMs. Do I atleast get a little star for "trying" to be a good student?

Ironman Florida in...T - 337 days...?? hours....

Trainer @ home

20 min Zone 1 (90-100 RPM)

3 sets of (1x 1 min @ 100 RPM, 1x 1 min @ 105, 1x 110, 1x 1 min @ 115, 1x 1 min @ 120, 5 min easy)

20 min Zone 1 (90-100 RPM)

Another great workout on the trainer per the coach's sked. Feels pretty easy until that second set of high RPM spins...120 RPM's is a fast spin and to hold it for a minute is tough! Good workout!

Ironman Florida in...T - 338 days...?? hours....

WU: 2x200
SET: 10x50 on 1:1 RI (42 sec avg)
200 fist drill (3:59)
100 stroke count=21 (1:40)
8x25 fast on 90sec RI (18.8 sec avg)
4x100 easy (1:39)
CD: 200

1st 25 min @ 9 min/mile
Last 10 min @ 10 min/mile


Dang!!! didn't even get the training posted and I get a nasty-gram from the coach chewing my butt for not doing the prescribed HR zone. OOPS!!!

Good for him, he is definitely gonna earn his money as I am going to be a tougher student than he expected!

Ironman Florida in...T - 340 days...?? hours....

Today is supposed to be my scheduled off-day, but since I am beginning another 12day straight work period (read...hell weeks), I think I will be better off working out today and not on Saturday.  I will have to rearrange my schedule to see what is instore today.  Probably a trainer ride or maybe a run.  Swim is tomorrow!

Reverse brick: Did run then bike.

On trainer maintaining 90-100RPM after the run.

Tried to do the prescribed workout by the coach, but can't go that slow!!! Just isn't going to happen. Was again running a 13 min/mile pace trying to keep my HR in the zone he wanted. Got frustrated with that and sped back up. I still felt like I was running too slow at a 10 min/mile pace.

I will run slow on my workouts, but I can't run slower than 10 min/mile and keep up the proper cadence.

Ironman Florida in...T - 341 days...?? hours....

20 min Zone 1

3x (1 min @ 100RPM, 1 min @ 105, 1 min @ 110, 1 min @ 115, 1 min @ 120, 5 min easy)

10 min Zone 1

Ironman Florida in...T - 342 days...?? hours....

Looks like I am going to have to do the scheduled bike workout on the trainer today.  Storming pretty good this morning.