• 2h 45m
  • 42.20 miles
  • 15.35 Mi/hr

Lots of slow riding. It took about the first 1.5 hours for my legs to loosen up from yesterday. Not happy with the pace, but a good workout on a lot of rolling hills. Stayed under my HR goal until the last hill coming in with about 5 miles to go.

max speed: 32.7
avg. cadence: 87

  • 15m
  • 1.50 miles
  • 10m /Mi

Short transition run after the bike ride.

As I get ready to head out for my 3 hour ride, I will be thinking of all of those racing at IMCDA and BSLT 70.3.  Ride is complete now a quick shower and back to the computer to check on the racers.

Week in Review:
Time:  11+01
Swim:  4500 yds
Bike:  71.1 miles
Run:  24.3 miles
Weights:  45 min

Longest training week to date.  Still had a missed swim workout and intentionally cancelled a bike ride on the CT due to a massage appointment, but overall a good week.  I wasn't as tired as the week before, so hopefully my body is getting used to the additional stresses being added to it.  Next week will be adjusted a bit to accomodate some LT tests D3-style, but will pick back up on the weekend with an 11 mile run and a 3+30 bike ride.

Give 'em hell Stake (and others) at IMCDA!!!

Good luck to all those doing Buffalo Springs Lake 70.3....enjoy the hills!!! 


  • 30m
  • 8.14 miles
  • 16.28 Mi/hr

CT ride @ 100+ RPMs

avg cadence: 103

  • 1h 44m 33s
  • 10.00 miles
  • 10m 28s /Mi
  • 15m

Upper Body weight training and abs!

Just got a call that Marla's best friend & mother are going to come out to Phoenix to watch me race at Ironman Arizona. This is going to be an emotional day (for all of us) as this race day is going to be on the 5th anniversary of Marla's death (She would have been 26).   For those of you that don't know, this is the reason I started with TEAM in Training back in 2001.  I completed my first marathon while she was undergoing treatment at St. Jude and it is why I have continued to complete these endurance events in her memory still to this day.

Wow...what emotions I am feeling now....just don't have the words!

1538:  Made up the 30 min of the CT ride that I skipped out on last night, then threw in a little strength session.

0948:  Back from the run and it was great.  Under 10:30's for 10 miles and I did the 8:2 run/walk the entire time.  The first mile felt tough, but all the others I kept forcing myself to slow down.  Forgot the HR strap, but I would think my overall effort may have been a bit out of Z2, but it didn't feel like much, the RPE was waayyy low.  Just a good run.  I love those type of days!!!

0530:  Heading out the door to get my 10 mile run in.  Then later today will be the make-up 30 min spin and I prolly will do some weights too.  Fun work!!!


  • 30m
  • 8.07 miles
  • 16.14 Mi/hr

Z1 @ 100+ RPMs

avg cadence: 103

  • 30m
  • 1500.00 yards
  • -----

1831:  Quick easy spin on the CT.  I owe you another 30 mins, but it will have to wait till tomorrow after my 10 mile run 'cuz I am heading out the door to go meet my cousin.  He called and asked if I wanted to meet him for a couple of wings and some beer.  How could I say no???

0615:  Got up and headed to the pool at 0430 and just new it wasn't going to be a good day.  Raining already, yeah I know that I am going to an indoor pool, but this is friggin rain!!!  Then I get in the pool and find that a certain dog of mine to remain nameless had chewed on my goggles.  Yes, I have a back up pair.....unfortunately, these were them!  Did what I thought was a quick fix, but it just wasn't happening...too much leaking into the eyes.  The swim was an uneventful couple of 300 yds sets with some drills thrown in.  I really wanted to make up that hour swim that was missed earlier.  Got the required time in for today, but not the distance!

Good thing I have a CT ride tonight, to make up for this weak workout!

  • 45m
  • 12.70 miles
  • 16.93 Mi/hr

Z2 ride on the Computrainer.

avg watts: 125
max watts: 166

  • 15m
  • 1.60 miles
  • 09m 23s /Mi

Short transition run after the CT ride.

1915:  Champ did his first mile today at a 9:38 pace.  Dropped him off after that and finished up my 15 min run. 

0600:  Swim just isn't happening this morning.  Going to relax a bit and then head to work then come home and knock out the 45/15 brick that is on the sked.

On another note...Champ is turning into a great dog...and I am becoming lazy because of it.  The dog loves to go and get my paper each morning.  All I have to do is open the garage door for him and he is out and back with the paper.  Loves to get the mail for me too.  I just have to walk to the box and get it out for him...he then puts it in his mouth and runs it back in the house.  Now if I could only get him to learn to get a beer out of the fridge!

  • 1h 00m
  • 5.46 miles
  • 10m 59s /Mi

Easy Z2 run in the sauna that is this Memphis weather.

  • 30m


Run complete....can I go to bed now???  Please?

Only got in the PT portion this morning.  Work called.  Now I am off to pick up CJ from getting a new stereo installed and then the run will come later.

Happy Hump Day peeps!

Forgot that today was my massage day....what a great blessing that was!!!

Trading Friday for today.  I have too much going on today, so I need to utilize the off day.  I will make up today's workouts on Friday.

  • 1h 00m
  • 5.70 miles
  • 10m 32s /Mi

First .83 with Champ then dropped him off and went back out. Ignore the weather forecast for today...go with the next 3 is damn HOT outside at 7pm even.

  • 1h 02m 05s
  • 3000.00 yards
  • -----

WU: 1x300
DR: 8x50 pull
SET: 6x100/4x200/1x300
DR: 8x50 pull
CD: 1x200

Our office building took a lightning strike during the storms this weekend, workie!

Heading to the pool shortly for my swim, then running a few errands then back to the house for a run later tonight.

Got the swim done, but it wasn't fun.  Had no rhythm or strength to pull.  Guess the weight workout for the triceps and shoulders yesterday did me in.  Fought through it and got 'er done!

Got the run done off for a nice ice bath!!!  Just like the swim, I guess the weight workout/lunges (and the 3 hr ride) did me in a bit...I had no leg strength out there running today.  26.2 miles of that is going to suck!!!  But the finish.....  :)

Late note from yesterday:  Having the ability to use the loaded courses in the CT are fabulous.  I used the IMFL course and it was neat how the resistance would change on the inclines and I just need to get a weather report the day of my trianer rides and load in the wind as well for more realisitc riding!

Cavu9's Training Log

 June 2006 
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