• 4h 10m 09s
  • 80.48 miles
  • 19.30 Mi/hr

Z1 Hour 1, Z2 next 3 Hours
To Shinnecock Inlet and back.

Really good ride. First hour legs were tired, but they woke up 2 hours in and I was cruising and then pssssst... 3rd time in the last month I got a thick metal staple in my back tire. All three times were 10 miles apart. Even a brand new mighty gatorskin is no match for a constuction staple.

Oh, and got my first saddle sore on my outer left butt cheek. Fucking burns :)

Random Thoughts:

Cannot wait to swim in the lake again tomorrow.  Swimming with Derick (sevenride) and Mike (mscotthall).

I like Jordan Rapp but the article in this months Lava Magazine entitled "Vertical Compliance" is one of the most boring, useless articles I've ever read in a triathlon magazine.

My son yesterday when I came home from my 15-miler, soaked from heat to toe with sweat, after losing 5 pounds in water weight: "Dad, you look really skinny!"

Hopefully a 5-Day Taper will be enough for Quassy.  I couldn't pass up Going Long this weekend with this tremendously awesome weather. :) 

Saddle sores burn

  • Health data: Soreness: 4 Fatigue: 3
  • 1h 58m 58s
  • 15.18 miles
  • 07m 50s /Mi

Z2 Aerobic. Flat w/ some Rollers.
Started HOT. Ended COOL. Left a BBQ early so I could get this Run in. While everyone was pounding beers, I was pounding out miles. :)

Weighed 167.2 pounds after this run! Lost 5 pounds in water weight.

  • Stretching
  • 30m

20 min ice bath, foam roller, yoga, stick.

I was going to Bike Long this morning and Run Sunday, but I needed Sleep.  Badly. Went to bed at 9 PM and got up at 9 AM.  Unfortunately this body needs lots of sleep to function properly.  Something I just have to deal with.  Tomorrow morning Long Bike.  Monday morning BACK TO THE LAKE!!!  Followed by a hilly Run. 

  • Health data: Sleep: 5 Soreness: 4 Fatigue: 3 Hours slept: 12
  • 30m 13s
  • 1600.00 meters
  • 01m 53s /100 meters


Swam at Wildwood lake for the first time. What. A. Dream. Place. To. Swim. Wow!! The out and back is a perfect mile. Fresh, crystal clear water. Avg 6 feet deep in most places. I can't believe I just found this place now and it's 15 minutes from my house. Met four other triathletes. One guy is doing Mooseman, another guy is doing Ironman Louisville. They all had been swimming in this lake for years and said it's a hidden gem. I can see myself swimming hundreds of miles in this lake over the coming years.

The only negative was my TYR CAT 5 wetsuit. Nice and bouyant, but for the money - I really don't think it's much better than my QR Hydrofull. And the suit is tight, and I really had to hike the arms up to the middle of my forearms cause it really impinged my should movement.

  • 2h 07m 40s
  • 41.36 miles
  • 19.44 Mi/hr

Aerobic. Hill Repeats.
1692 ft

  • 27m 25s
  • 3.73 miles
  • 07m 21s /Mi

Transition Run
80% humidity
Originally planned to run 5 miles but I didn't bring any fluid or gels with me. So steamy out my oakley's were fogging. Legs felt good, but due to the lack of fuel I had to cut it short.

My brain and body crashed yesterday.  I was acting nasty and beligerent, and then fell asleep from 12:30 to 2:30.  Felt better after the nap.  Electrican finished the pool, took my son to lacrosse practice, and then planned to run when I got home but forgot the wife had Zumba.  So no training yesterday, but it was probably for the better as my body was telling me I needed a Rest Day.

Crazy busy next few days.  Son's lacrosse game tonight, field day at his school tomorrow afternoon, nother lacrosse game Saturday and a party right after the game, BBQ at my parents Sunday, then having friends over our house for a pool party BBQ Monday.  Somehow I have to fit training in while getting the pool and house ready.  But these are all 'High Class Problems' as a friend of mine likes to say. :) 

Bike at Lunch. 

  • Health data: Soreness: 4 Fatigue: 2
The beautiful weather has finally arrived - Sunny and 70 degrees.  YEAH BABY!!  Unfortunately I have to wait home for the electrican to wrap everything up with this darn pool.  Hoping to get out and Run some Hills today!!


  • Health data: Soreness: 3 Fatigue: 3
  • 1h 10m 45s
  • 23.14 miles
  • 19.62 Mi/hr

Z2/ Tempo
Hazy and humid. I pushed on a few of the climbs and flats. Rode off the road once but recovered. Tired.

Don't mind my Blog Title - it's just a self-reminder.  I have a few pounds of garbage weight I need to drop before Quassy and LP. 

Hoping this fog clears so I can get a ride in before Lunch.  At 2:00 I have to pick my son up from school.  We're babysitting the class baby ducks tonight!

  • Health data: Soreness: 3 Fatigue: 3
  • 1h 16m 34s
  • 4000.00 meters
  • 01m 55s /100 meters

550 WU
500 w/ PB
5 X 200 @ :30"
100 kickboard
5 X 100 @ :20"
100 kickboard
5 X 50 @ :10"
100 kickboard
400 w/ PB
500 CD

Dug deep on this workout. Fought through the fatigue and focused on form. With my big races getting closer it's easier to mentally motivate for some of these longer, harder workouts.

  • 1h 02m 41s
  • 8.09 miles
  • 07m 45s /Mi

Z2 with Hill repeats

Finally had back-to-back weeks of decent Bike Volume.  I do enjoy the Bike, but my gosh you have to spend an enormous time sitting on the saddle to really accomplish anything.  I say this in comparison to Running where you can accomplish pretty much the same thing in 1/4 of the time.  Just one more Peak Week and then I can Taper for Quassy.    

Swim at lunchtime, Run this evening.

  • Health data: Soreness: 3 Fatigue: 3

Dream Chaser's Training Log

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