Swim
  • 1h 00m
  • 2000.00 yards
  • -----

400 WU
10x150 holding pace w/30 sec rest
4x25 cooldown

Bike
  • 45m
  • 13.00 miles
  • -----
Run
  • 15m
  • 1.50 miles
  • -----
Got my workout in early today. 45 min z2 bike followed by a 15min run. Tonight, we are going to the fair to see Lady Antebellum. Can't wait.

Swim
  • 1h 00m
  • -----
  • -----
Run
  • 1h 06m
  • 6.00 miles
  • 11m /Mi

10 min WU followed by 5x6 min Z$ run with 2min z2 recovery.

Masters swimmy this morning. Set included 11x50 on the 1:30 while holding pace. I was able to have splits in the 46 & 47 range. I'll take that for now. Later is a one hour run.

Today is a rest day. Two more weeks of Peak phase and then it is onto Taper. The athlete guide came out last week. We are getting close.
Bike
  • 4h 35m
  • 74.80 miles
  • -----
Long ride with Dave. My plan called for 5:30 ride. I was hoping to get all 3 loops of the IMAZ course but the heat and wind got to me. This was a supported ride with three aid stations on the course. This was nice. The day started out nice. The first loop was uneventful. The second loop the heat started to rise and the winds picked up on the back portion of the loop. So no free speed there. For the most part, I felt fine. If it was not as hot. I would have gone back out. Dave has never ridden farther than 50 miles, so this was a big stretch for him. His face was bright red at the end. Jerry, Sally and Ken looked very strong. I never saw Sally again after the first loop. A good day overall. I am disappointed somewhat as this may have been my last chance to get in a century ride prior to the race. I have SOMA next weekend and NYC the following week. After that it is taper time. Let's hope this is the last day of the heat.

Run
  • 2h 31m 47s
  • 12.00 miles
  • 12m 39s /Mi

Swim
  • 1h 00m
  • 2000.00 yards
  • -----

800WU
12x100 @ 2:00 with 20sec rest

azstaterick's Training Log


 October 2009 
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