Bike
  • 1h 26m 07s
  • 24.85 miles
  • 17.31 Mi/hr
Run
  • 1h 10m 32s
  • 6.21 miles
  • 11m 22s /Mi
Swim
  • 31m 14s
  • 1640.42 yards
  • 01m 54s /100 yards
Got home at 10:00pm and I'm really beat. But I had a great time.

Swim
  • 13m
  • 656.17 yards
  • 01m 59s /100 yards
Took a dip in the water with the club.  The water was great!  I don't regret at all not having a wetsuit.  I forgot my goggles in the car but fortunately Brett had an extra pair.  I've got to find out what kind because they worked great.

Had a "team-building" event at Andretti's last night.  The good news is that I designed the winning pvc-pipe car and pushed it to the victory.  My boss and her boss (both verrry competitive) my team so we HAD to win.  I also came in fourth out of 19 in go-kart racing.  The bad news is that I did not get home until after 10.  And yes, I have been at work since 5:00am and will be here until 10:00pm or so.

Heather hooked me up at the Hampton.  I'm heading down in the morning, though not as early as the hard-core folks.  I'm exhausted from the last two weeks of work so am excited to be able to catch up on sleep before the tri on Sunday.  I intend to join the group for the Sat. morning swim and Sat. dinner.

All work and no play makes Felix cranky.  I have not seen my daughters awake since Sunday morning.  All-day application design sessions followed by working until almost midnight is starting to get to me.
Run
  • 34m 47s
  • 3.60 miles
  • 09m 40s /Mi

Nice, easy 5k run with Leslie and Andrew then a fast .5 mi. back to the office.

My legs are feeling much better than yesterday.  My left calf is a little sore and my left knee is bothering me just a little but I am confident that both will be in good shape for the race.

 Is it too early to start carbo-loading?

  • Health data: Hours slept: 7
Swim
  • 25m
  • 1093.61 yards
  • 02m 17s /100 yards

drills

Strength
  • 25m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Back extensions
    3
    12
    12
    0
    0
  • 3
    15
    15
    90
    140
  • 3
    12
    15
    90
    90
  • SHOULDERS - Bent-over raise
    3
    12
    15
    20
    20
  • SHOULDERS - Rotator Cuff - REAR
    3
    12
    15
    10
    15

I am still fatigued from yesterday.  My wife and I went out on the Greenway for a nice, slow (12.4 mph avg.) 10-mile ride yesterday evening.  She is still getting used to riding a bike again.  The Greenway is definitely not the place to go if you want a workout but is still pretty neat.

This morning I just tried to work on drills at the pool.  Dynamo was so packed we had to share lanes even in the "kiddie" pool.

My legs are tired enough that I'm planning to just do a short, slow run tomorrow and then call it a week.  I intend to do some easy riding and swimming once I get to Florida.

  • Health data: Hours slept: 6.5

zaichikmiller's Training Log


 April 2007 
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Distance