• 1h 20m 48s
  • 24.95 miles
  • 18.53 Mi/hr

1 hour Z2

Reserves @ Ft. Gordon

After the duty day was complete, rode back on the ranges of Ft. Gordon. Not a bad place to ride. The first few miles, before you get out there, are rough. After that, it smooths out. Very hilly route.

Pool closed at 1PM...F'n banker hours.

Hope to ride the Augusta 70.3 course on Saturday...kind of doubt that'll happen, though.

Run #1
  • 12m
  • 1.50 miles
  • 08m /Mi

LT Test: 166bpm

Run #2
  • 51m 35s
  • 6.63 miles
  • 07m 46s /Mi

  • 1h 20m 19s
  • 26.42 miles
  • 19.74 Mi/hr
  • 50m
  • 2200.00 meters
  • 02m 16s /100 meters
Rode around Pope Air Base four times with Steve this morning. Moderate effort ride.

During lunch, swam for 50 mins. Really wasn't feeling it. Felt extremely tired and I have to think I was under-nourished or just tired from the weekend.

Tomorrow morning, doing a Fitness Test at the Bragg Wellness Center. Going to get my zones using a VO2 Max test. Last year, did this test and got a 69 VO2 Max. I bet I'm no where close this year. My prediction: 62-65.

  • 13m 49s
  • 600.00 meters
  • 02m 17s /100 meters

Spring Valley Lake

  • 1h 00m 29s
  • 8.36 miles
  • 07m 13s /Mi

1 hour run Z2
At :10, insert 5 x 3 min Z4 + 1 min jog

Was at the lake with the family today. After a while, did two out and backs to a buoy out on the lake. Swam in baggy swim pants. Hehe.

Afterwards, went on a run, per the Fink plan. The main run was Z2, but had to do five 3 min z4 efforts. Ouch. I think it's b/c of the heat, but could not get HR up into the Z4 range easily.

  • 40m


  • LEGS - Bands
  • LEGS - Eccentric Drops

Eccentric Drops
8 x 30 L+R

3 x 20 Side L+R
3 x 20 Back L+R

Lovely day. Went to the zoo, then did things around the house.

Did a a shit ton of eccentric drops, then some band work.

Feeling good about this week's work.

  • 1h 26m 33s
  • 11.74 miles
  • 07m 22s /Mi
Feeling really good today! No residual muscle soreness from yesterday's ride, although the butt is a little tender.

Have a longish run today that I may or may not be able to knock out early. May have to do it later.

Knocked out that 1.5 hour run. I expected the sky to open up at any moment during the run. Some drizzle, but nothing that lasted and it didn't really do much.

Kept most of the run in Z2. Legs felt a little tired from yesterday's run

Tomorrow is a well deserved day off.

Still have not hit the weekly times in my plan. This week called for 14 hours and I hit 11.5. Not too worried about it at this time, though. The training I'm putting in has been solid.

  • 4h 00m 52s
  • 76.33 miles
  • 19.01 Mi/hr
It's 5 o' clock (AM) somewhere. Have a 4 hour ride as soon as it gets light out. Based off how the weather looks, should be lovely.

Eventful ride. Lots of light rain and wind, got sprayed with chicken doo from the chicken truck flying by, got chased by a little ankle-biter that went 28mph for a full 1/4 mile (impressive!), almost bit it when my hand slipped on the aerobars when getting nutrition (about 20mph), got honked at by an old man in a blue suburban from behind then the whole time he passed, and then got home and the wife had taken the oldest to the doc b/c she'd been throwing up this morning.

Overall, a good ride. Goal was to stay as much as possible in Z2, but b/c this course is very hilly, had spikes. Feeling very good and very strong for my upcoming races.

d00d's Training Log

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