The following equipment is nearing replacement:
Bike
  • 4h 54m 52s
  • 87.34 miles
  • 17.77 Mi/hr

Great long ride with Laura and Brad. Ended up setting a new PB up Shed by over 20s.

OA: 177/203
Shed Rd: 9:14, 279/284

Run
  • 15m 27s
  • 2.00 miles
  • 07m 44s /Mi

Brick run w/ Brad.

Carl's wedding in afternoon and evening. Good times.

  • Health data: Sleep: 3 Hours slept: 7.25
Swim
  • 48m 03s
  • 3280.84 yards
  • 01m 28s /100 yards

wu:
550 8:54

main:
2x(100 kb, 50 ez)
- 1:59, 49
- 2:00, 49
4x50 desc 44, 42, 41, 39
100 ez 1:40
600 9:08
500 7:27
400 5:56
50 ez 50
100 kb 2:08
50 sprint 39
100 IM 1:59
50 ez 51

~~~~~~~~~~~
Swam with brad. time flew by and I had some of my best times ever for the 600, 500 and 400. Just felt strong today.

Was gonna do a short and easy run this AM but b/t yesterday's less than stellar run and lack of sleep, I decided to reset the alarm.

  • Health data: Sleep: 3 Hours slept: 8.25
Swim
  • 52m 43s
  • 3280.84 yards
  • 01m 37s /100 yards

All easy (except the last kick) so not to make back/neck worse. ST goal of sub 2' 100 w/ kickboard. Hopefully get a real swim workout in tomorrow.

300 5:08
2x(100 kb, 50 ez)
- 2:19, 49
- 2:08, 49

2000 33:45 (8:25, 8:36, 8:27, 8:17)

2x(100 kb, 50 ez)
- 2:08, 49
- 2:05, 51

100 1:46

Bike
  • 1h 07m 56s
  • 20.95 miles
  • 18.51 Mi/hr

2x20' L4. Both a bit low...esp the 2nd one.

On road bike. Seems like it was a bit harder putting out the power.

Run
  • 34m 56s
  • 4.10 miles
  • 08m 31s /Mi

Legs felt ok, but pace just seemed off. Also ran west on SRT from VF so that's the section with lots of tree coverage and sometimes suspicious numbers on the 305. Should check it against the 1/2mile markers on the trail.

Back/neck slightly better. Luckily this is this first episode I've had all year...so i can't complain too much.

  • Health data: Sleep: 3 Hours slept: 7
Run
  • 1h 54m
  • 13.25 miles
  • 08m 36s /Mi

Long run. d/t est as I forgot my Garmin. Ran easy by feel (minus ~1mi at w/ Laura at her tempo pace). Late start as my upper back started to really bother me during the day so went to chiro after work. Didn't quite get in the miles I wanted to.

Was going to swim this morning but with us staying at the game through the end of the 12th and then watching the end at home, got to bed way to late.

  • Health data: Sleep: 3 Hours slept: 7
Run
  • 1h 05m 07s
  • 8.50 miles
  • 07m 40s /Mi

2mi wu to track
4.5mi tempo
0.3mi rec walk/jog
1.7mi cd ez

~~~~~~~~~~~
Great sleeping and running weather. Solid tempo workout.

Phils game tonight.

  • Health data: Sleep: 3 Hours slept: 7.25
Bike
  • 52m 51s
  • 14.87 miles
  • 16.88 Mi/hr

Easy recovery ride. From VFNP to SRT oab. I thought the rain was going to let up..turns out it was 100% wrong...it just got harder. 153/164

Swim
  • 34m 22s
  • 2187.23 yards
  • 01m 34s /100 yards

Lunch swim.

wu:
400 6:38

main:
2x(100kb, 50ez)
- 2:08, 47
- 2:10, 47

1x1000 15:42(7:54, 7:48)

2x(100kb, 50ez)
- 2:10, 48
- 2:17, 49

~~~~~~~~~~~
died on that last 100 kick...1000 was good though.

  • Health data: Sleep: 3 Hours slept: 8.5
Run
  • 1h 55m 52s
  • 14.02 miles
  • 08m 16s /Mi

Long run. Legs a bit stiff/heavy, but pace was decent all things considering. Relatively early start to avoid the rain..which worked as we got some sprinkles but avoided the heavier stuff later in the morning.

Good day. AM run. Graham cracker pancakes. Planted tree. Started working on floating shelves. Walked to movies.

  • Health data: Sleep: 3 Hours slept: 7.5

konichiwa's Training Log


 August 2010 
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