Bike
  • 1h 22m 31s
  • 23.10 miles
  • 16.80 Mi/hr

Home to the top of Church Road and back with a little loop out Idaho Road to Burlington and back up Greensferry.

1210 feet of climbing.

I thought Church was harder than it turned out. Still a great ride but South Greensferry is worse. Church has some VERY steep sections of 10%+ grade.

Overall I am happy with August training. I was up in volume in all 3 sports, albeit my bike volume fell short of what I had hoped for. I really feel like I am in much better bike shape that ever before though due to increased intensity every time I get on the bike.

Running wise I am pretty happy with my volume and where I am at fitness wise.

Swimming, well as always I think I am prepared to survive the swim. So hard to get swim workouts. More planning and logistics involved.

Bike
  • 48m 35s
  • 15.20 miles
  • 18.77 Mi/hr

Discovered a new climb. Church Road. Only had time for about 25% of the climb. Looking forward to riding this one all the way. May be the best climb around.

Run
  • 3h 32m 35s
  • 18.00 miles
  • 11m 49s /Mi

Miserable, hot run. Legs were stiff and sore, ankles hurt, knees hurt. Bad day to be running.

40 oz water and 32 oz GE. 2 Powergels.

Made up my mind this morning and registered for the Spokane Triathlon. I just am not in a position financially to justify the registration cost and travel costs for either of the fall HIM's around here.

The Spokane Triathlon should lend itself well for a OLY PR, especially since I have been putting in HIM type of volume.

Run #1
  • 14m 38s
  • 1.50 miles
  • 09m 46s /Mi

Cool down after race.

Run #2
  • 24m 37s
  • 3.10 miles
  • 07m 56s /Mi

5k citizens cross country race at Bonners Ferry Invitational. Nasty hills, areas of deep sand. Brutal course. Very happy with my time on this course.

LT is 167 so this was a pretty decent effort today. Nice to see where I am at.

Run #3
  • 16m 52s
  • 1.75 miles
  • 09m 38s /Mi

Warm up before 5k cross country race.

Bike
  • 45m 23s
  • 14.50 miles
  • 19.17 Mi/hr

Ride was round trip commute to work. This morning 7.2 miles there was brutal with a 20 MPH headwind. The ride back was a thrill ride with that same wind at my back.

Swim
  • 29m 29s
  • 1440.00 yards
  • 02m 03s /100 yards

OWS at Post Falls. Nice swim.

May be changing fall race plan. Due to budget constraints travel to a race may not be possible so I am really leaning toward the inaugural Spokane Triathlon. The course sets up well for an OLY PR as it is super flat. It also gives me 4 weeks between this and the Spokane Marathon, which is my 'A' race for the year.

Decision to be made over the weekend.

Swim
  • 25m 40s
  • 1240.00 yards
  • 02m 04s /100 yards

Little OWS at Post Falls. Worked on turnover rate today. Think I actually felt good at a bit of a higher turnover. Definitely felt faster.

Run
  • 1h 25m 43s
  • 8.20 miles
  • 10m 27s /Mi

2.5 miles easy zone 2 then progressively harder the next 3 miles. Ended just over LT for about 1 minute. Then nice, easy zone 2 back home.

A bit warm and a bit dehydrated by the time I was back.

Bike
  • 1h 00m 36s
  • 16.10 miles
  • 15.94 Mi/hr

Wicked little ride today. Rode South Greensferry Road. After a short, steep climb there are a couple of rollers kind of reminiscent of the IMCDA course and then a long, steep, sustained climb. 1240 feet of climbing on this ride.


 

idahodan's Training Log


 September 2009 
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