I FINISHED --- 6:59:13.  I only have access to my aunt and uncle's dial up for the next day or so -- I will get a full race report up once I have broadband access.

It was really cold and windy on the course, and we swam in 2 foot swells (if you can call 2 feet a swell) in the Lake.  We fought a 20+ mph wind most of the bike course and some really wicked hills on the run.

  • 21m 43s
  • 5.90 miles
  • 16.30 Mi/hr

Nice easy spin -- just making sure everything in the bike is working correctly (including me). I did head over to the "killer hill" (or at least what I figure is the killer hill) -- not too bad, I just have to relax and climb it and then take advantage of the flat to slight down slop that is over the crest.

  • 20m 24s
  • 2.05 miles
  • 09m 59s /Mi

NIce and easy -- I was really relaxed on this run this morning.

  • 20m
  • -----
  • -----

Made it over to the beach and got in some swimming. Had to just swim back and forth along the short. Too many boats about out past the swimming area to swim out and back.
I did get in about 800-1000m in 20 minutes of swimming back and forth.

It's about 1:30 pm, and I have gotten to the day before run and bike.  I still hope to get in the swim, either at the Spa here at the resort swimming laps in a 20y pool (yuk!!), or down at the beach in the lake (where the race is tomorrow).

Not sure yet -- if I don't get to it - no major worries, but I would like to just for comfort sake and to make sure everything is feeling and working OK!

Let the FUN begin!!!


Got to the water and finished the set-up workouts.  I am ready -- now we just have to hope the weather cooperates.


OFF DAY!! Pre-RACE rest!!
  • 31m 25s
  • 9.02 miles
  • 17.23 Mi/hr

NIce easy spin -- nothing strenuous -- just flat road spinning.

  • 25m
  • 914.40 meters
  • -----

WU: 300 & 6x50 on 10" rest.
MS: 4x100 on 20" rest.
CD: 200

  • 20m 29s
  • 2.04 miles
  • 10m 04s /Mi

Nice and easy!!

  • 52m 44s
  • 15.43 miles
  • 17.56 Mi/hr

Today's Final Workout

Big Gear
WU: 10'
MS: 6x1' big gear sprint with 2' recovery
CD: 24'
This workout was supposed to have 8 sprints, but the only place to go around here to get a relatively flat surface to ride on is on campus and it takes some time to get back. So, I cut the repeats down to 6 and cooled down on the way back home (except for the big hill I have to climb to get back to my apt.).

  • 20m 12s
  • 2.14 miles
  • 09m 27s /Mi

Nice coasting run - I never pushed to hard just concentrated on form. It was quite a bit faster than my pace for the 1/2 IM but the HR stayed in Z2 so I maintained the pace.
I do know that I will have to concentrate and keep the pace between 11' and 12' per mile on Saturday -- if I don't it won't be pretty.

  • 35m
  • 1280.16 meters
  • -----

WU: 300 swim; 6x50 on 15"

MS: 6x100 on 20"
1: 100 swim
2: 50 kick; 50 swim
3: 100 swim
4: 25 kick; 50 swim; 25 kick
5: 100 swim
6: 100 swim

CD: 200

Easy triple today.  For the most part the final multiple workout day until race day; with the exception of the race prep on Friday.



SwmBkRn's Training Log

 September 2006 
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