• 30m
  • 8.17 miles
  • 16.34 Mi/hr

Easy spin, high cadence on the CT to loosen the legs for tomorrow's run.

Today was scheduled to be an off day, but I need to mak up a little bit from yesterday.  I still have a heavy schedule this weekend, so I will probably do an easy spin on the CT to loosen the legs before tomorrow's run. 

Couldn't get out this morning as it is raining and has been all night.  Can't complain here as we have desperately needed this rain.  Supposed to rain on & off all day today.  Hooray beer rain!!!

  • 1h 03m
  • 17.79 miles
  • 16.94 Mi/hr

Well  the workout didn't go as planned.  Got in just over an hour and a huge storm came up...lost power for a few minutes which cut off the Computrainer.  Decided that it was best not to chance it again.  Now I am not able to get in my run either due to the weather.  Tomorrow was supposed to be another off day, guess I will have to throw in a little make-up session to get the lost time.

Just the norm for work today, but I do have a good bit of working out to do later tonight. 


The weight is down, but that is due to the late run last night...or could have been the beer....yeah the beer...maybe I should drink more of them to keep losing the weight, right? 

Had a good afternoon with Champ as we took off in the Jeep after I got home from work.  The temp was about 103, so it was quite warm for both of us.  Took him to a nearby pond so he could run & play in the water.  Jeep & water.....damn this dog has it good!

  • 50m
  • 5.20 miles
  • 09m 37s /Mi

Had to split the run up as work was calling. I will make up the other bit of it include the hill repeats that Fish has me doing!

  • 30m


Second half of the run completed.  I waited till 8pm and it was still 96 degrees outside.  Not F-ing fair!  Did the 6 hill repeats in with the run.  Good speed throughout...actually faster than this mornings run on the flats.

Weight back up a few tenths, but that is expected after I sat around for a couple of days and then had a good leg workout last night on the CT.  Got a good run today and a ride/run scheduled for tomorrow, so that and some good eating will have me back down headed in the direction that I need.


Dale, how'd that pizza and beer do you???  Haven't seen you post any weights since then....afraid to get on the scale...or just to post your weight?  Then again, that starvation/hunger strike you went on on Monday may have you sub-180.

  • 1h 15m
  • 22.57 miles
  • 18.06 Mi/hr

75 min CT ride with 4x6min "stong" intervals.
(#1 & #2 @ 140+ watts; #3 & #4 @ 150+ watts)

Average watts: 147
Average RPMs: 100

Great workout on the Computrainer.  Guess I got my legs back from the weekend...definitely didn't have them for the Sunday CT ride.  Decided to push the overall effort on these CT rides...I have been just "spinning" during normal CT workouts (when not doing coached intervals), so I decided to push the pace, effort, & watts to meet the Z2 threshold.  Pretty happy with this of the best CT rides to date.

Home for lunch...Nothing new to report, blah, blah, blah......then i will come home, blah, blah, blah....then a workout....yeah, yeah, yeah....then bedtime....


So what is new in everone else's world???

  • Health data: RHR: 57

Yep, just as I expected, the weight is back up from Sunday's dehydrated weigh-in.  However, I am feeling the heaviness and tightness of my legs today as a result of the bike ride yesterday, so maybe there will be another drop tomorrow.  However with today's weigh-in I am at 2.9 lbs for the week, so I am just under the 3 lbs rule....whoo hoo!!!  Dale should be somewhere about the same...looks like this is going to go down to the wire!

Today is a scheduled off day, but I will get in a good bit of exercise as it is going to be a good day to get all of my yardwork done!

Happy Monday peeps!

  • 3h 00m
  • 50.40 miles
  • 16.80 Mi/hr

Got to the pool to find it closed.  It was scheduled to close M-F this week, but guess they decided to close it a day earlier.

None of my group could make it today, so I decided to ride the CT instead.  Could only mentally handle 3 hours.  Watched a couple of the IM DVDs to pass the time and get some much needed motivation.  Now it is time for lunch!

Week in Review:
Time:  8+30
Swim:  2600 yds
Bike:  68.12 miles
Run:  16.25 miles
Weights:  0+45

Not a great week, but since I am coming off a cold last weekend, my coach gave me two off days this week and cut the workouts some to try to let me get better, which is about the only thing that went right this week.  I feel much better, just not happy with the workouts this week.  Well, I guess the other thing that is going good is my bet with the scale this morning, I am down 4.9 pounds in one week.  The caveat to that is that I am sure it has a lot to do with me being dehydrated from yesterday's long day in the sun.  Tomorrow will be a better measure of the weight loss.  Not to mention that we put guidelines on the "bet" to ensure that we go about this the healthy way...and the big rule is no more than an average of 3 lbs loss each week.  I am sure I will be a pound or two heavier tomorrow, so I may be right at 3lbs for the week.

Starting weight (7/31):  187.5
Net loss (1 week):  - 4.9
Goal:  170

  • 2h 15m
  • 12.43 miles
  • 10m 52s /Mi

8:2 run/walk

  • Golf
  • 4h 00m

Got my early morning run out of the way in order to beat the heat, then went and spent the day in the sun playing golf.  Not too bright am I, but it was fun!  First round of golf in damn near 9 months.   That has been the one thing that I have been missing since I started all this training.

Just looked at the results of the Steelhead 70.3.........My coach WON!!!  Way to go Fish!!!

Cavu9's Training Log

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