• 4h 19m 43s
  • 70.00 miles
  • 16.17 Mi/hr

I was only supposed to go out for 4 hours, but I misjudged the hills on the route that I didn't know about. Therefore the pace was slower and the time was longer.

  • 25m
  • 2.78 miles
  • 08m 59s /Mi

1st mile: 8:53
2nd mile: 9:01
3rd (.78): 9:04 pace

Yes, that avg pace does have an 8 in the front!!! Now how is it that I run faster off the bike than I do normally? And after a 4+ hour bike ride too.

Great ride today, felt good throughout the ride even with riding on every hill in the western part of this state.  Who knew we had hills out here...I didn't.  Hope the coach isn't too upset that I went over my scheduled time.  And then to have a run like I did off the bike....yeah, I am pleased!!!  :)

Came back and had a quicke ice bath, then a nice warm shower to get cleaned up.  Now it is time for lunch and a nap.  See you peeps in a couple of hours!

Week in Review:
Time:  11+43
Swim:  4200 yds
Bike:  111.8 miles
Run:  18.6 miles

Longest week to date and after a race weekend.  The body took a while to recover from the race, which I think was more heat related, so I ended up canceling a workout earlier in the week, so still not perfect, but I will take it after a race PR the earlier week...and the longest ride in over a year.  Still a long ways to go and only 3 months to get there...but the body is adapting much better than I ever would have expected.  I knew I could adapt to the longer distances, but never would have guessed that it would come with faster times too.

  • 2h 00m
  • 11.14 miles
  • 10m 46s /Mi

Easy 2 hour run as per the schedule. Fish has taken me off the distances for my long runs and has put me on a time per run schedule.

  • 56m
  • 2700.00 yards
  • -----

1x300 free
1x50 kick
1x300 pull
1x50 kick
8x200 on 15 sec RI (3:19/3:25/3:24/3:27/3:26/3:24/3:23/3:24)
1x50 kick
1x300 drill
1x50 kick

Good swim...I thought I would be dead after the run (not that the run was difficult) but that wasn't the case. Had lots of energy. The Chic-fil-A lunch may have helped!

Second workout done!  Nice swim...actually not a bad day.  2+56 for the day and I have a 4+25 scheduled for tomorrow!!!  I think Monday will be the funeral!  ;)
First workout is done, now I will watch the end of the TDF time trials then I will get the swim in after lunch.  Busy day...actually weekend...of workouts!  Gonna be fun.  Luckily we have had a a break in the brutal temps...should be nice for some long workouts.  The morning run was great; about 78 degrees and overcast.

  • 1h 30m
  • 23.14 miles
  • 15.43 Mi/hr

EZ recovery ride on the CT (Z1 ride)

  • 11m 33s
  • 1.26 miles
  • 09m 10s /Mi

Got in an early morning run with Champ.  Not on the sked, but I am going to try to do this regularly for him on my mornings where there is no prescribed a.m. workout.  It will be good for both of us.  As you can see, I still have a 90 min date with the CT tonight.

  • 33m 50s
  • 3.45 miles
  • 09m 49s /Mi

10 min EZ WU
8xhill repeats
10 min EZ CD

I even waited till 7pm to do this run and it was still blazin f-ing hot!!!  Thank goodness that some rain is supposed to be coming through tomorrow night.  it is hard to imagine that I am actually looking forward to some 87-91 degree temps.

  • 1h 00m
  • 18.70 miles
  • 18.70 Mi/hr

Computrainer ride with 3x8min intervals.

watts: 160 avg/254 max
RPMs: 88 avg/107 max

  • 15m


Changing the sked a bit.  I am going to do some or all of my CT ride that I missed last night and then push the run to tomorrow night after the morning swim already on the sked.  Work didn't allow the run to happen this morning....whatcha gonna do?
Just being a bit lazy and slow moving around the house this morning.  Maybe a quick walk arond the block with Champ will get me going.  Then it is off to work for our morning PT.  Need to find some energy before my run...I do not want to do it later will be blazng if I wait till after work.  Got to find energy....

  • 31m 51s
  • 1500.00 yards
  • -----

500 free
400 pull
300 drill
200 free
100 kick

Up and back from the pool by 0545, then took the dog for a walk around the block, now it is time for breakfast and unfortunately I will have to go to work again shortly.  Have a CT ride later tonight.  Nope, the CT ride is just not going to happen.  My legs are just too tight and my body is beginning to sht down for some much needed "sleep" mode.  Going to save the energy and get back out there first thing in the morning with my scheduled run.

First group Most of photos have been posted.  Many Few more to come, but I am waiting on them to be emailed from my friend Dale who took them during the race.

Race Report is I am working on the pics!!!

Just got back from Chattanooga.  I am going to spend some quality time with Champ and then I will get to the race report.

Cavu9's Training Log

 July 2006 
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