Carthage,NC 
Today
Light drizzle High 44FLow 40F
  • Temp: 39F
  • Hum: 87%
  • W: 6mph NNE
TUESDAY
Patchy rain nearby
High 58F
Low 55F
WEDNESDAY
Moderate rain
High 69F
Low 49F
THURSDAY
Sunny
High 53F
Low 35F
FRIDAY
Sunny
High 55F
Low 41F
Swim
  • 1h 15m
  • 2743.20 meters
  • 02m 44s /100 meters

500m WU
500m Pool Buoy
300m Kickboard
600m Speed Drills
1100m

Bike
  • 1h 35m 05s
  • 28.82 miles
  • 18.19 Mi/hr
---
Reserves @ Ft. Gordon

Swam during lunch. Nice pool here! It's 50m and indoors. I had a lane to myself.

After the duty day, went back out on the ranges of Ft. Gordon. Saw a racoon! He took off like a bat out of hell when he saw me, though.

At the turnaround point, I realized I had forgot my flat kit! Crap! I was very careful on the way back. There's nothing/nobody out there during that time of day (and week)! A flat and I'd be out there, in the dark with no lights, little food or water.

One thing about those roads...They are hilly, hilly, hilly. Boom down the hills and struggle up them.

Bike
  • 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

Bike
  • 1h 20m 19s
  • 26.42 miles
  • 19.74 Mi/hr
Swim
  • 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.

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

Spring Valley Lake

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

http://connect.garmin.com/activity/343165395

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.

Strength
  • 40m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Bands
    1
    0
    0
    0
    0
  • LEGS - Eccentric Drops
    1
    0
    0
    0
    0

Eccentric Drops
8 x 30 L+R

Bands
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.

Run
  • 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.

d00d's Training Log


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