The following equipment is nearing replacement:
Bike
  • 1h 06m 50s
  • 23.00 miles
  • 20.65 Mi/hr
Run
  • 45m 17s
  • 6.20 miles
  • 07m 18s /Mi
Swim
  • 25m 38s
  • 1372.00 meters
  • 01m 52s /100 meters

Times are estimates from my watch.  Atomic (non)Racing Systems doesn't have the results up yet.  Probably will be a couple days based on previous races where Atomic was the timer.  They didn't have a swim split for me on the results.  Those guys kinda suck.

Good race.  Swim was OK.  Exact same time as the Disco in July.  Went out at HIM pace on the bike.  Easy on the uphills, hammer the downhills.  Tried to keep my HR in z2 while on the bike.  Did that.   Then run as hard as I could.  I PR'd the 10k. 

Run
  • 47m 19s
  • 6.20 miles
  • 07m 38s /Mi

Ran the Tour de Fluers today. Great little race in Dallas. The venue is the Arboretum. They put on a great post race party - food, band, stroll around the arboretum. Michele and I both ran the 10k. I'm so proud of her; she PR'd the 10k. I think she really surprised herself.

I planned to run this easy; at HIM pace (~8'/m). But it was a beautiful morning and I just couldn't resist letting loose.

mile, pace, AHR
1, 8:14, ? (HRM problems)
2, 7:47, 154
3, 7:40, 154
4, 7:40, 154
5, 7:26, 157
6, 7:05, 163
6.2, ? , 170

  • Health data: Sleep: 3 Stress: 3 Soreness: 4 Fatigue: 4 Hours slept: 7 Overall Workout: 5
Swim
  • 1h 00m
  • 2450.00 meters
  • -----

Master's Swim
WU
150

Main Set
3x200 15"RI 100 swim, 50 kick, 50 spl
2x400 30"RI alt 100 hard, 100 easy
2x150 30"RI 'hypoxic' sets (bunch of crap)
1x400 mod

Cool Down
200

Apples and almond butter....yummy!

  • Health data: Sleep: 3 Stress: 3 Soreness: 4 Fatigue: 3 Hours slept: 7 Overall Workout: 3
Swim
  • 1h 00m
  • 2600.00 meters
  • -----

WU
300
Main Set
4x100 20"RI
2x800 30"RI
8x25@30"

CD
100

Bike
  • 1h 05m
  • 21.20 miles
  • 19.57 Mi/hr

Steady-state
Weather: sunny, 75, some wind

WU 10'; then steady-state ride at top of z2. Kept my HR mostly in z2. It occasionally hit z3 on hills.

38:00, 21.3 avg

15' CD ride back home.

Like that I can ride at 21 mph in z2 and I'm not even areo'd up.

  • Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 3 Hours slept: 7 Overall Workout: 3
Run
  • 45m
  • 4.80 miles
  • 09m 23s /Mi

Easy Run
Weather: 57, clear, no wind

Nice easy run this morning. Ran 5x30" strides.

Bike
  • 1h 00m
  • 19.50 miles
  • 19.50 Mi/hr

Intervals
Weather: 75, sunny, light wind

Nice evening for a bike ride. Rode 5x6'@z3 intervlas. Did these on Panther creek.

  • Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 4 Hours slept: 7 Overall Workout: 4
Swim
  • 1h 00m
  • 2200.00 meters
  • -----

WU
300
4x100 20"RI 25rt, 25lt, 25 fist, 25 swim
100 kick

Main Set
1x500 pull
8x50 15"RI hard
4x100 20"RI mod

CD
100

  • Health data: Sleep: 5 Stress: 3 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 3

zia_cyclist's Training Log


 September 2008 
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Time
Distance