The following equipment is nearing replacement:
Bike
  • 50m
  • 16.00 miles
  • 19.20 Mi/hr

Trainer.

wu:
15' ez w/ 2x1' L3

main:
17' L2 (3') 196
12' L2 (3') 198

Swim
  • 30m 55s
  • 2187.23 yards
  • 01m 25s /100 yards

Lunch swim.

wu:
300 4:43
200 drills
4x50 desc 39, 38, 38, 37
100 ez

main:
1000 14:47 (7:23, 7:24)

cd:
200 free/back

  • Health data: Sleep: 3 Hours slept: 7.5
Run
  • 47m 22s
  • 6.09 miles
  • 07m 47s /Mi

Easy run. Legs felt good.

Swim
  • 46m 35s
  • 3280.84 yards
  • 01m 25s /100 yards

wu:
350 5:31
200 drills
4x50 desc 40, 39, 38, 38
50 ez, 50 kb, 50 ez

main:
3x(300 on 4:45, 200 on 3:15, 50 kb, 50 ez)
- 4:26, 2:55
- 4:22, 2:53
- 4:20, 2:53

100 1:20

cd:
200 free/back

~~~~~~~~~~
Finally felt like the old self in the pool.


  • Health data: Sleep: 3 Hours slept: 8
Rest day.  Main focus over the next 2 weeks is lots of rest/sleep.

  • Health data: Sleep: 3 Hours slept: 9
Run
  • 2h 36m 19s
  • 20.01 miles
  • 07m 49s /Mi

From VF and ran on SRT and Perk trail.

plan...
6 @ 8:00s
6 @ 7:50s
6 @ 7:40s
1 cd

~~~~~~~
Great run. Had avg to 7:46/mi before the cd. The first 6 were comfortable, then next 6 required some focus and then thinks just clicked for the last 6 that I ended running faster than planned and I tacked on an extra mile.

Swim
  • 32m 56s
  • 2241.91 yards
  • 01m 28s /100 yards

2x500 8:13, 8:00
50 :45
2x500 8:00, 7:57

~~~~~
All easy.

Absolutely thrilled with how the run went.  During the middle 6 I wasn't sure how the final 6 would go, but as it turned out, it ended up being my best long run yet.   What a way to finish off a 5+ week peak training block.

I AM READY!

  • Health data: Sleep: 3 Hours slept: 7
Bike #1
  • 1h 47m 09s
  • 35.50 miles
  • 19.88 Mi/hr

Trainer.

21' wu
1h23m L2 202

Bike #2
  • 3h 58m 30s
  • 74.35 miles
  • 18.70 Mi/hr

Outside.

22' to trail 165/191
1h36m L2 195/202
8' ez
51m L2 192/200
26m @ 210+ 211/215
14' ez
20' to home 197/209

Run
  • 22m 41s
  • 3.01 miles
  • 07m 32s /Mi

Easy brick run. Legs felt great.

Besides the super slow transition b/t trainer and outside everything went well. Plan was a longer ride (time) at the low end of IM effort w/ one effort near the end at high IM effort.

  • Health data: Sleep: 3 Hours slept: 7.5
Bike
  • 55m
  • 16.50 miles
  • 18.00 Mi/hr

Trainer.

12' wu
40' L2 200
3' cd

Swim
  • 43m 37s
  • 3062.12 yards
  • 01m 26s /100 yards

wu:
500 7:58
200 drills
4x50 desc 41, 39, 39, 38
100 ez

main:
3x300 on ~5:00 (4:29, 4:28, 4:25)
100 ez
700 ez 11:01 (7:50, 3:11)

cd:
100 free/back

~~~~~~~~~~~
Relative easy swim minus the 300s. Not sure if it's exclusively the higher volume of swimming or a combo of SBR, but seem to be feeling some fatigue in the pool the last couple of workouts. Taper should take care of it.

  • Health data: Sleep: 3 Hours slept: 7.5
Run
  • 1h 01m 27s
  • 7.80 miles
  • 07m 53s /Mi

Easy run. Legs felt good minus my one toe. My 4th toe on my right foot was a bit achy the last couple of days...almost liked I stubbed it. Not sure what I did. Sometimes while running (and riding) I curl my toes...did that once during this mornings run and it wasn't smart. It's no worse than before the run now, but I want to keep an eye on it. Next planned run is a Sat brick...so hopefully the 48+hrs of non-running will help. No biggie if I want to skip Saturday's run either.

Really happy with where my run is these days.

Bike
  • 1h 27m 14s
  • 29.00 miles
  • 19.95 Mi/hr

Trainer.

wu:
20' w/ 3x1' tempo

main:
25' tempo, 2' L4 (4') 228, 284
25' tempo, 2' L4 (3') 230, 267
2' L4 282

cd:
4' ez

  • Health data: Sleep: 3 Hours slept: 7

konichiwa's Training Log


 November 2011 
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