Swim
  • 35m 43s
  • 1440.00 yards
  • -----

OWS at Post Falls. 100 warm up, 2 x 520, 4 x 50, 100 cool down.

Pouring down rain for a bit. Time includes rest and walk in and out of the river.

Weight seems to be starting to come off finally. Seems like I have been stuck at 205-207 for several weeks.  Happy to see 202 this morning. Being very careful with my eating and hitting the workouts hard.

Run
  • 1h 00m 29s
  • 6.63 miles
  • 09m 07s /Mi

Almost perfect running weater. Maybe another 5 to 10 degrees cooler. Felt great today. Mostly zone 2 with 2 miles of tempo in the middle with an 8:33 and 8:32 mile.

Bike
  • 32m 27s
  • 10.40 miles
  • 19.23 Mi/hr

Short zone 4 ride. Plan said 30 minutes. Seems really short to me. I guess it has it's purpose.

Front flatted at 22 MPH around mile 7. Always good for an exciting moment. 2:52 to fix it and be on the road.

Swim
  • 28m 43s
  • 1050.00 yards
  • -----

50 (?) yard or so intervals in open water on 1:00. Gotta start again somewhere.

Time includes walk to and from the water and rest between 50's.

  • Calories: 1023 From fat:311.26 (35.52g, 30.43%), From Carbs:461.15 (118.41g, 45.08%), Protein:250.59 (64.34g, 24.5%)
Bike
  • 53m 22s
  • 15.00 miles
  • 16.86 Mi/hr

Just a zone 2 ride.Zone 3+ stuff came on Hidden Valley Road. Steep, nasty little climb. Only about .75 miles but pretty steep in the middle.

Run
  • 38m 52s
  • 4.13 miles
  • 09m 25s /Mi

Easy zone 2 cruising. Nice and smooth. Enjoyable run today.

  • Calories: 2716 From fat:883.58 (98.65g, 32.53%), From Carbs:1317.16 (330.87g, 48.5%), Protein:515.26 (129.43g, 18.97%)
Bike
  • 51m 23s
  • 15.50 miles
  • 18.10 Mi/hr

Had to go to bank so I decided to ride. Bank is only 2.5 miles away so I checked my week to see what I needed to make my 100 mile per week goal for August.

Done.

Good solid zone 4 effort today.

Bike
  • 2h 29m 51s
  • 40.00 miles
  • 16.02 Mi/hr

Long ride day. Just easy zone 2 pace until the hills out by Mica. Gets a bit steep out there. The wind really slowed this ride today. TO stay in zone 2 was pretty slow riding.

30 oz GE and 1/2 a banana today.

I've trashed my legs pretty good this week. Time to rest them.

Run
  • 2h 27m 02s
  • 13.00 miles
  • 11m 19s /Mi

Very easy LSD run today. Just GE along the way, drank 24 oz total, felt really good. Ran last mile in zone 3 and was smooth.

The weather is stupid. It's been hot and dry, today is just kind of "warm" but humid. I was just as sweaty today as the real hot days.

My legs feel surprisingly good this morning. We'll see how heavy they feel here in a bit. Heading out for long run here shortly. It is going to be super nice to run in cool temperatures.

idahodan's Training Log


 August 2009 
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