Run
  • 1h 38m 51s
  • 10.17 miles
  • 09m 43s /Mi

really feeling the effects of yesterday

Bike
  • 6h 49m 25s
  • 112.00 miles
  • 16.41 Mi/hr

CHESAPEAKEMAN AQUAVELO

(inccludes stops)

Swim
  • 1h 29m 06s
  • 3863.00 meters
  • 02m 19s /100 meters

CHESAPEAKEMAN AQUAVELO

rest day !

heading over to Cambridge after work (well, ducking out a couple hours early) to ChesapeakeMan AquaVelo ... longest training day coming up ! yikes !
Swim
  • 48m 55s
  • 2350.00 meters
  • 02m 05s /100 meters

wu: 400
ms:
6 x 50 build
4 x 100 (RI 20/15/20/5)
4 x 100 (RI 20/15/20/5)
200 easy
6 x 75 (odds - last 25 spring/ evens - last 50 sprint)
cd: 200

Run
  • 40m 15s
  • 4.47 miles
  • 09m /Mi

great run, but hate that it's totally dark at 7:15... me and the mill may become reaquainted soon :(

Run
  • 37m 21s
  • 4.02 miles
  • 09m 17s /Mi

was sked to run 3 mi but the legs felt really good this morning so I tacked on one more.

Bike
  • 1h 00m
  • 13.50 miles
  • 13.50 Mi/hr

wu: 10 min
ms: 3 x (10 min at high resistence/ low RPM, 5 min spin)
cd: 5 min

got a flat on my way home from yesterday's ride (car not bike) ... GRRRRR. have to take car in this morning to either get tire fixed or buy a new tire. if I didn't NEED a car I would completely get rid of it.

Bike
  • 1h 36m 30s
  • 25.10 miles
  • 15.61 Mi/hr

Columbia tri course

Run
  • 47m 13s
  • 5.35 miles
  • 08m 50s /Mi

nice little speedy run this morning.

Bike
  • 1h 03m 03s
  • 14.00 miles
  • 13.32 Mi/hr

trainer ride

I fell yesterday toward the end of my long ride -- while I was stopped at a light, natch. shoulder is kind of sore from that :(

for those of you that missed it ----

GENERAL SMALLWOOD TRI - OLY - RELAY [race report]

me, my bt.com (and now IRL friend) James, and my AR/ cycling buddy Greg, headed down to Indian Head, Md for the General Smallwood Triathlon. Greg does adventure races and has a beautiful road bike that never gets to race, I love an open water swim, and James is the fastest person on two legs (okay, second to Bolt).

Greg's girlfriend Christine drove us - at 5:30 am, natch - 90 minutes south to the park. we got there without a problem... and then there was a problem. I realized I forgot my wallet (am totally blaming this on IM-brain) and when I went to get our packet the race director wouldn't give it to me. great. he said to talk to the USAT ref - she said it was fine - but he still wouldn't give us our stuff. James had the brilliant idea to show him my facebook page - complete with photos of me racing - and he said that counted as photo ID.

phew !

then: problem 2 (again, IM-brain). I went to dig my goggles out of my bag. they were stuck, so instead of gently working them out from under my wetsuit, I kept yanking.

they broke.

Amy (also from BT, aka 'bushy' and don't ask) had an extra pair of goggles - the same Speedo Vanquishers I wear - that she kindly lent me. (and she was first off of the bike and third overall female -- woot woot amy!)

we were taking pictures at the start - christine as our photag - when she said "um, your camera just popped." then it started smoking. no good. well... have been coveting a new camera for a while and I guess this was the catalyst to make that happen !

after being sure I understood the swim course - it was a weird set up: swim one circular loop, then back out, then swim back to the exit - I jumped in the water with the rest of the relay people and the women. ... and we're off ! for a small race this was a really crowded start! it took a while to break off from everyone and settle into a pace. because this was it for me I really tried to push it. sighting was okay but I got a little turned around on the way back to start the second loop. headed toward the finish --- easy to find thanks to the
wacky waiving inflatable arm flailing tube man at the boat ramp.

hit my watch at the swim exit with a time of 29:07 - woot ! that's a pace of 1:56 / 100 meters... amazingly good for me.

ran uphill to transition, got off the chip and onto greg's leg, and he was off on the bike. about 70 min later greg got back to T2 -- transfered the chip to James' ankle -- and off went James ! Greg, Christine, and I headed over to the finish (ate pizza and Mike&Ikes.. mmm). we saw one relay runner finish -- and then a few more runners .. and then James, in his Terp Runner kit.

Team That'sWhatSheSaid placed second (Greg got a 2 min penalty for illegal passing, but even without that we still wouldn't have gotten first, so he is forgiven) out of ten relay teams! yay !

team> THAT'S WHAT SHE SAID
overall time> 2:25:07 (rank: 2/10)
swim _ 1500M > 29:15 (rank: 2/10)
t1> 2:18(rank 6/10)
bike _ 24 mi> 1:11:34 (rank: 3/10)
t2> 0:26 (rank: 3/10)
run _ 10K> 39:36 (rank: 1/10)
[penalty> 2:00)

dozed on the way home... what a fun fun day. I think more relays are in my future -- they are a fun, low key way to enjoy tris with friends. nice going, guys !

trishie's Training Log


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