The following equipment is nearing replacement:
  • 40m 04s
  • 2100.00 yards
  • 01m 54s /100 yards
Nice easy swim this morning.  I am suppose to run as well, but since I have no discipline at banquets and I have been doing that for the past 2 weeks, my gout is acting up yesterday and today.  Right in the balls of my right foot.  Feeling a little better today than yesterday, but I am afraid if I run it will aggravate it more.  So I will defer todays run till tomorrow since tomorrow is a rest day. 

  • Calories out: 2866 From lifestyle:2474, From activities:391
Bike #1
  • 1h 00m 01s
  • 20.38 miles
  • 20.37 Mi/hr
Bike #2
  • 26m 44s
  • 8.84 miles
  • 19.84 Mi/hr

I did an hour on the bike but the internet was down so I will load it later. Meetings and social events for the meeting today, hopefully I can sneak in another hour on the bike and/or T25 before dinner tonight.

So I got back on the bike, on the trainer for a couple of reasons, one I had to stay near the phone as the dog has gotten herself cut again and was in surgery.  I need to wrap that critter in bubble wrap.  Two, my outside training wheel wasn't set up with a cassette. 

Anyhow, when the vet called to tell me she was out of surgery and ok, I got back on and the trainer tire was flat.  So I decided to do some bike maintenance and get the tire fixed so it is ready for this weeks inside rides and the other wheel set up for next Saturdays long ride (I hope it is outside!)

I was doing a Sufferfest video, although probably not a good one for IM training as it had a lot of short, hard sprints.  I downloaded two and the other is more of an endurance one. 

  • Calories out: 3776 From lifestyle:2444, From activities:1332
  • 30m
  • 10.31 miles
  • 20.62 Mi/hr
  • Focus T25
  • 25m

Beta Core

All I had time for today.  Feeling really recovered!  On one hand I feel a bit guilty about the low volume this week, on the other hand I have seen my October schedule and I am going to make up for it!  At any rate, I will be glad when September is over, it is always so busy. 


  • Calories out: 3002 From lifestyle:2481, From activities:521
  • 39m 53s
  • 2000.00 yards
  • 02m /100 yards
  • 18m 05s
  • 2.00 miles
  • 09m 02s /Mi


  • Focus T25
  • 25m

Beta Rip't Circuit

Busy boy this morning!

  • Calories out: 3025 From lifestyle:2463, From activities:562
  • 40m
  • 13.16 miles
  • 19.74 Mi/hr

40 minutes recovery effort, under 150 watts

  • Focus T25
  • 25m

Beta Upper Body Focus

Starting to feel like normal.  I have a massage at lunch time too.

  • Calories out: 2908 From lifestyle:2474, From activities:434
  • 42m 58s
  • 2100.00 yards
  • 02m 03s /100 yards

Slow easy swim with the pull buoy.  The legs felt better, but they still need a bit more recovery.  Maybe I will get a chance to write the race report later today. 

RR done!

  • Calories out: 2845 From lifestyle:2472, From activities:373

kenj's Training Log

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