• 32m 15s
  • 1500.00 yards
  • 02m 09s /100 yards

Easy OWS swim at Post Falls.

  • Health data: Sick: 3
  • 1h 17m 22s
  • 25.30 miles
  • 19.62 Mi/hr

Race rehearsal ride. Working on Olympic distance pacing to RACE and not "just finish". Based on the transition run I could have pushed the ride a little harder in the first half. I was pretty much hammering the second half.

Todays ride is very similar to the course next weekend.

  • 24m 17s
  • 3.02 miles
  • 08m 05s /Mi

Felt great off the bike. Just over 1 minute in transition. Purposely kept this reigned in a little bit. Plan on close to LT on race day.

Super happy with how today's race rehearsal went. This will be my first real attempt at "racing" and not "just finishing". I have had goals before but number one was always make it to the finish line. This time the goal is to crush my only other Oly.

I know it will never happen if I haven't seen the numbers in training. Today I saw them.

  • 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.

idahodan's Training Log

 September 2009 
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