Swim
  • 1h 01m 40s
  • 3000.00 yards
  • -----

WU: 1x300
DR: 6x50 pull
SET: 1x 300/400/500/400/300
DR: 6x50 pull
CD: 1x200

Up early and out to the pool.  Got to bed early last night and was able to get a good night's sleep for a change.  Maybe that is the key to not hating the 0430 swim mornings!  Doubt it...cuz 0430 still sux, but it worked today!  Now off to the showers then to work!   See ya!!!

Run
  • 1h 00m
  • 6.43 miles
  • 09m 20s /Mi

Well, definitely didn't stay in Z2 with that pace. Oh well!

Guess I wasn't as sore as I thought I was this morning.  Had no motivation to run tonight, but decided that I had to get it done, so off I went.  Decided to take the Nano with me which I usually never do...it is a practice like you play mentality that I normally use, but tonight I decided to stray from the plan.  And that is what I did, all the way around.  Instead of doing a Z2 run where I would get around 5.5 miles during my prescribed hour, I decided that with the upcoming OLY, I would test to see how my legs would react to 6 miles while extremely tired.  Took it out at a little over 10 min miles, then I guess I pressed from there.  2nd mile came in under around the 18:30 mark, didn't look at the watch much from there, just got in "tune" with my music.....and at this point things got a bit weird with the music and the "shuffle"........with thinking about the OLY, that brought about thoughts of my birthday during that weekend, then Pirate Looks at Forty came on (I will only be 38)...that picked me up a bit, then around the 4th mile...the uphill mile of the run.. Hurt So Good came on, need I say more???....looked down and I was doing 9 min/mile pace up hill.  A couple of songs later....SuperFreak comes on and I started to laugh becuase I couldn't think of anyone else but Haley at this point!  (Sorry Haley, it's the uber Freak title you have ;) ).....then on the last mile, when I am tiring of the run and the pace, I get a little Red Rider and Lunatic Fringe.....kinda sums up this whole IM mentality, huh!   The cool down walk was to Rock You Like a Hurricane by the Scorpions......ok, so it was a head banging cool down....but it was fun!!!


A little sore today from the weekend of long workouts, but how can I complain....I wasn't the one doing an IM this weekend!  Great job guys on tough conditions (like the IM isn't tough enough)!!!

 

    Bike
    • 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

    Run
    • 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!!! 

     

    Bike
    • 30m
    • 8.14 miles
    • 16.28 Mi/hr

    CT ride @ 100+ RPMs

    avg cadence: 103

    Run
    • 1h 44m 33s
    • 10.00 miles
    • 10m 28s /Mi
    Strength
    • 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 day...no work!!!

     

    Bike
    • 30m
    • 8.07 miles
    • 16.14 Mi/hr

    Z1 @ 100+ RPMs

    avg cadence: 103

    Swim
    • 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 Friday....no 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!

    Bike
    • 45m
    • 12.70 miles
    • 16.93 Mi/hr

    Z2 ride on the Computrainer.

    avg watts: 125
    max watts: 166

    Run
    • 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!

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

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

    Strength
    • 30m

    strength/stretch/core

    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!

    Cavu9's Training Log


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