No longer a triathlete....

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inspire me (6)

Thursday - January 27

Run

28m 36s
3.00 miles
09m 32s /Mi

Treadmill at home. I sooo didn't want to run, but pushed through and actually felt pretty damn good throughout the run. Good tunes tonight on the radio.

Ironman Florida in...T - 281 days...?? hours....

Health data: Overall Workout: 3

inspire me (6)

Wednesday - January 26

Bike

44m 33s
12.63 miles
17.01 Mi/hr

Wanted to just get out and dust the rust off. Couldn't tell you how long it has been since I have been outside on the bike. Wanted to take it easy and maintain 90+ RPMs for an easy ride.

Holy Headwind, Batman!!!

Don't think I got up to 16 mph on the way out.....but used the wind to my advantage on the way back in.
24.4 mph by not even trying and kept up my 90+ RPMs.

How in the heck do they fight the wind for 112 miles at Kona???

Ironman Florida in...T - 282 days...?? hours....

Health data: Overall Workout: 3

inspire me (3)

Tuesday - January 25

Swim

35m
1500.00 yards
-----

WU: 1x200
DR: 4x50 Fist/4x50 Stroke
SET: 1x200/1x100
DR: 4x50 Fist/4x50 Stroke
CD: 1x200

First real swim in months (the one last week sucked becuase of being sick). felt strong at first but that quickly changed as my swimming endurance is non-existent. Too much time off. The drills were smooth, but the Set was very unconfortable with ugly strokes. Gathered myself and focused on the second set of drills. Average SPL of 13.

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
CHEST - Flat Dumbell Press
3
0
15
0
0
CHEST - Incline DB
3
0
15
0
0
LEGS - Hamstring curl
3
0
10
0
25
LEGS - Quad Extensions
3
0
15
0
45
SHOULDERS - Military BB
3
0
15
0
40
SHOULDERS - Rear DB raise
3
0
15
0
0

Ironman Florida in...T - 283 days...?? hours....

Health data: Overall Workout: 4

inspire me (5)

Monday - January 24

Run

38m 44s
4.00 miles
09m 41s /Mi

Treadmill @ home at a 1% incline maintaining a 90 cadence.

Well, i finally got home late last night. Had a few plane problems and well...I am the last one out when that happens. But I guess there are worse places than Key West to get stuck for an extra day. With all the plane headaches, it made for very long days over the weekend and as you can see, I got zero workouts in. Now I am home and off for the next couple of days, so I will be able to get back into the groove.

Ironman Florida in...T - 284 days...?? hours....