• 45m 51s
  • 4.75 miles
  • 09m 39s /Mi

Run after swim. Just easy zone 2 cruising. Heat made it a bit uncomfortable but really felt nice and smooth.

  • 36m 03s
  • 1700.00 yards
  • 02m 07s /100 yards

Crazy swim! Lots of debris in the water today. Giant logs, weeds, sticks, ducks. It was like an IM swim.

  • Calories: 443 From fat:137.19 (14.9g, 30.97%), From Carbs:232.01 (56.68g, 52.37%), Protein:73.8 (18.03g, 16.66%)
  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

idahodan's Training Log

 September 2009 
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