Columbus,OH 
Swim
  • 1h 00m
  • -----
  • -----

I was hoping to get in an hour and 30 minutes, but everyone got out after an hour, and the 7 a.m. regulars didn't show. Sigh. Can't do OWS alone.

Sport #1
  • Yoga
  • 45m
Sport #2
  • Yoga
  • -----

Bike
  • 1h 41m 36s
  • 27.86 miles
  • 16.45 Mi/hr

Pace for the first 1:22 was hard. Then rode with Beth to her house. Then did laps of Drexel/Cassady to get up to my required time. Just 4 on the ride today. Good group. I was riding next to Beth sometimes and felt comfortable with the cornering.

Run
  • 19m 01s
  • 2.10 miles
  • 09m 04s /Mi

Ran by myself. Didn't have a run scheduled today, but I don't want so many days off running before my 2:30 run this weekend. Felt good. Went out fast (8:08) without realizing it, and toned it down some.

Swim
  • 1h 22m
  • -----
  • -----

Dock to building.
Building, around island, back to building.
Building to dock.
Dock to Building.
Building to Beach.
Beach to dock.

Bike
  • 1h 24m 24s
  • 23.72 miles
  • 16.86 Mi/hr

Good ride. Definitely a fast day today. One person got dropped. It wasn't me!

Run
  • 29m 28s
  • 3.38 miles
  • 08m 43s /Mi

Top speed was sub 7-min/mi on the sprint back to the cars. Felt great.

Had a great ride and run today. Will upload later.

Swim
  • 1h 15m
  • 3300.00 yards
  • -----

300 swim, 300 kick, 300 catchup

6 x 100 on the 1:40 with 15s rest
100 easy
4 x 100 on the 1:37 with 15s rest
100 easy
4 x 100 on the 1:36 with 20s rest

300 drill (rightonly, leftonly, catchup, by 25s)

200 c/d

Good swim. Although I would have rather been at the quarry, it was a good hard workout. I haven't done a 300 kick set in weeks and weeks. Felt good to push hard, and come in on the 1:36 each time.

Run
  • 59m 03s
  • 6.36 miles
  • 09m 17s /Mi

Ran with Mike - did the long loop. It was hot. Even Mike was complaining.

OK, this is going to be my second-biggest week in terms of volume for all of IM training.
BRING IT!!!!

Swim
  • 1h 00m
  • 1000.00 yards
  • -----

Swim clinic. Drills on entering in a mass start, rounding buoys and exiting to the beach. Very helpful!

Bike
  • 5h 33m 53s
  • 97.46 miles
  • 17.51 Mi/hr

Did YOU have a good workout today? *I* had a good workout today!

Run
  • 21m 14s
  • 2.01 miles
  • 10m 34s /Mi
Awesome course preview day.
Swim clinic in Lake Erie.
Bike - two loops of course. My "B Group" got all excited and went too fast. Most were doing only one loop anyway. I quickly let myself get dropped and did the majority of the ride alone. The entire second loop I was completely alone. I'm very proud to have been able to do that. The wind really picked up on the second loop.
Then I did a little transition run - 2 miles. I had to slow myself down. My pace off the bike was 9/min/mi.
Then I had the most enormous sandwich ever. A cheeseburger with a fried egg and bacon on it. I can't believe I ate that.

Then drove back home. Very pleased with my day overall. Felt good after the bike. Last time I felt miserable. Went slightly faster, too, which is way faster considering I drafted the whole time last ride.

alicefoeller's Training Log


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