The following equipment is nearing replacement:
Swim
  • 20m 52s
  • 1640.42 yards
  • 01m 16s /100 yards

RACE.

Strong current was a gift. Time also include short run to T1 mat.

(~3m faster than last year)
T1: 2:09

Bike
  • 1h 05m 49s
  • 24.85 miles
  • 22.65 Mi/hr

RACE

(40s slower than last year)

T2: 1:20

Run
  • 43m 41s
  • 6.20 miles
  • 07m 03s /Mi

RACE

7:07, 7:07, 6:54, 7:03, 7:07, 7:04, 1:15

(~1:20 faster than last year)

TOTAL: 2:13:53

AG: 11/186
OA: 91/1921

Felt much better today than yesterday.

  • Health data: Sick: 2 Hours slept: 5.75
Run
  • 15m
  • 2.00 miles
  • 07m 30s /Mi

brick run with Brad and earl.

Bike
  • 28m
  • 9.00 miles
  • 19.29 Mi/hr

d/t est. Forgot computer.

Most z2 with 3x ~1.5' PUs

Body felt like crap waking up, but not too bad during the day.

  • Health data: Sleep: 3 Sick: 3 Hours slept: 9

REST DAY.

So whatever little cold Laura had seems to have founds its way to me.  Nothing bad.  Just a sore throat for now.  

Legs feel pretty good this morning.

Three goals for Sunday;
1.  Beat Laura's boss (he beat me by 1m20s last year (or thereabouts))
2.  Beat last year's time of 2:17:26
3.  Go sub 2:15

 

  • Health data: Sleep: 3 Sick: 2 Hours slept: 7.5
Swim
  • 33m 16s
  • 2187.23 yards
  • 01m 31s /100 yards

wu:
500 8:31

main:
3x[400 steady, 50 ez]
6:34, 53
6:31, 50
6:21, 51

cd:
150 240

~~~~~~~~~~~~~
Pushed the last 50 of the last 400 a bit, but beside that a pretty steady swim.

Run
  • 22m 47s
  • 2.75 miles
  • 08m 17s /Mi

Easy run from home. Picked it up for the first 1' of mile 3.

~~~~~~~~~~~~~
Legs felt heavy but pace seemed ok for HR.

  • Health data: Sleep: 3 Hours slept: 7
Run
  • 30m 58s
  • 3.65 miles
  • 08m 29s /Mi

Easy run over lunch. Inserted 7x strides on track.

~~~~~~~~
Felt better as the run went along.

Bike
  • 1h 28m 50s
  • 26.01 miles
  • 17.57 Mi/hr

est for now. Will update once I download the power file.

wu:
20' ez

main:
50' mid z2 - 165/169 (1.03 / .637), 122, 95, 19.6mph

cd:
~18' ez

~~~~~~~~~~~
Almost identical to yesterday's ride. Did throw the Jet60 on the front.

  • Health data: Sleep: 3 Hours slept: 8
Run
  • 32m 21s
  • 3.75 miles
  • 08m 38s /Mi

Easy run from home.

Bike
  • 1h 17m 26s
  • 23.10 miles
  • 17.90 Mi/hr

Easy recovery-esque ride.

From VFNP to SRT and Perk Trail.

wu:
15' z1

main:
50' mid z2 - 168/172 (1.03, .651), 122, 96, 19.7mph

cd:
10' z1

~~~~~~~~~~~~
Legs felt good. Need to decide if I want to adjust my aerobars slightly wider. Left side of neck/shoulder tends to get sore quite quickly since I moved the bars in a while back. Was hoping to adapt to the narrower position, but it seems not to be happening.

  • Health data: Sleep: 3 Hours slept: 7.4
Swim
  • 31m 58s
  • 2187.23 yards
  • 01m 28s /100 yards

wu:
500 8:22

main:
7x[100 hard, 50 ez]
1:29/48, 1:29/49, 1:26/49, 1:27/47, 1:25/48, 1:25/49, 1:25/49

250 steady 4:01

cd:
200 free/back 3:41

~~~~~~~~~~~~~
Nothing crazy. Felt pretty good. Did a hard/ez type of workout instead of 10x100 on 1:40 or something similar since its a cutback week. Didn't want to do anything too taxing.

swim over lunch.  massage after work.  Hamstrings still quite sore.

  • Health data: Sleep: 3 Hours slept: 8.5

konichiwa's Training Log


 June 2009 
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Time
Distance
  • March's totals
  • February's totals
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