Silver Spring,MD 
  • 44m 34s
  • 12.45 miles
  • 16.76 Mi/hr

45 minutes, 30min at RPE 3, 15min at RPE 7.

  • 33m 35s
  • 1280.16 meters
  • 02m 37s /100 meters

wu: 250 continuous.
main: 200, 2x100, 200, 2 x 100, 200, long intervals at RPE4, short at RPE 7-8
cd: 150 easy

I'll do the bike tonight from home. Looks like it is going to be beautiful tonight.

What a weird night's sleep last night. Very strange indeed. First, at around 12:30, somebody was riding around the neighborhood on the loudest motor bike I think I have ever heard in my life. Good lord. And it wasn't a low deep rumbling bike. It was a loud one that sounded like the muffler was coming off.

And back to sleep I went. Then I had a WEIRD dream, sometime about an hour or so later, that had me do one heck of a nap jerk. Shot straight up in bed. Yeah, that was fun, NOT!.

And back to sleep I went, only to wake up again, about 3 more times. Each time I woke up, it felt as if I had slept forever, but it was only 30-45 minutes. Very strange indeed.


Woof!  Mercy that wind was something else.  At one point, while I was riding straight into it, in the small ring, at a low gear, I slowed down to about 8 mph.  It was rough. And of course, the nice thing is when I had it as a tail wind (for all of a mile) I popped up to 30!!!!  Well, that's wind for you.   And I hit EVERY single stop light.  Some days you got it, some days, not so much.  ;)

  • Health data: Sleep: 2 Stress: 3 Soreness: 4 Fatigue: 4 Hours slept: 9

Recovery day before I start my first taper week.  The amount of volume is only slightly less.  But the intensity still looks elevated.

Less than 2 weeks till the race and now the nerves are starting to come out.  Thinking about the race.  And more than anything, worrying about the bike.  Huh.  I'm sure I'll hit about 6:30-7:00 on the swim, and will probably come pretty close to 8:15/mile on the run.  The bike is what I'm now worried about.  I want to get as close to 20mph as I can, but I have a feeling the wind will be a factor.  This place has all kinds of wind and last year was no exception.  10-15 mph on the return.  Really kicked my butt.  That being said, I've just got to take what I've done and know that I will do my best.

They said it might hit 70 here on Wednesday.  That would be S W E E T!

  • Health data: Sleep: 5 Stress: 4 Soreness: 4 Fatigue: 3 Hours slept: 9
  • 45m 15s
  • 1600.20 meters
  • 02m 50s /100 meters

wu: 2 x 150, swim, back
main: 3 x 400, 1 is RPE 3, 2 is RPE9 for first 100 then RPE5, 3 is RPE 5
cd: 2 x 125 easy

Nice swim.  Nothing more. 

  • Health data: Sleep: 4 Stress: 5 Soreness: 5 Fatigue: 3 Hours slept: 8 Overall Workout: 3
  • 1h 15m
  • 22.80 miles
  • 18.24 Mi/hr

2.5 hour bike. Keep RPE 3-4. Only did 1.25 hours. Just couldn't stay on the drainer one more minute. Drove me crazy.

  • 20m
  • 2.00 miles
  • 10m /Mi

20 minute recovery run after the bike at RPE 2.

I hate this weather.  H A T E    I T!

  • 30m
  • 9.12 miles
  • 18.24 Mi/hr

30 minutes in full aero position. RPE 3.

So tired today.  The workout last night really took it out of me.  Long workout tomorrow and then a nice swim on Sunday with Stef.  Sounds as if she is starting to make a break through.  I think Beth will help her out. 

Not much to talk about today.  Will make up for it next week. 

  • Health data: Sleep: 5 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 9 Overall Workout: 4
  • 1h 15m 23s
  • 6.24 miles
  • 12m 05s /Mi

Track 6 x 800 with 400 recovery. Include long warm up and cool down. Keep efforts RPE 7-8 and stop the repeats if you can't hold that effort.

Holy carp  that was hard!  I could keep up the effort but couldn't keep up the pace.  By the last one I was lucky to be hitting 8:15 pace.  Didn't help I had to do it on the indoor track at the gym because of the rain.  Meh.

Well I got a call tonight and the bike rack is in at the shop.  So I'm going to go tomorrow to pick it up.  This will be rack #2 so that Beth can go with me on trips. 

Thank goodness tomorrow is Friday.

  • Health data: Sleep: 4 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 8 Overall Workout: 3
  • 1h 29m 58s
  • 26.37 miles
  • 17.59 Mi/hr

90 minutes with hills. Tempo 15wu/wd then 2 x (25t, 5e) at RPE7. Stay seated on hills.

My what an interesting workout tonight.  As you can see, I had a quick peak at about 226.  Yeah, well, a moving truck pulled out without even looking and almost hit me as I was flying along. He told me to F off after I yelled at him.  Jerk. 

So off I took, enjoying the beautiful sun. Hey!!!  Were'd the sun go!?!?!?! Nuts. Where did those clouds come from.  Sasafrasnfilthnfoul!!!!  Great. Here I am in just bike shorts, a jersey and arm warmers and the clouds are rolling in.  And the temperature is dropping.  BUT it is a long workout and I'm already gone so I'll just have to make the best of it.  And so I do.  It is probably one of my tougher bike workouts.  T.I.T.S.  Nothing more, nothing less.  That's all I need.

Got home, went upstairs to take a shower and felt colder after the shower than before.  Had a vicious case of the shakes after the shower.  Must have been colder than I thought.  Oh well, still a great workout.  I think, during my tempo rides today, I may have kept it around the 20 mph area.  That's what I need. 

  • Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 5 Hours slept: 9 Overall Workout: 4

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