Carthage,NC 
Today
Light rain High 44FLow 32F
  • Temp: 37F
  • Hum: 87%
  • W: 6mph NE
SUNDAY
Sunny
High 48F
Low 39F
MONDAY
Light drizzle
High 50F
Low 37F
TUESDAY
Light rain shower
High 60F
Low 53F
WEDNESDAY
Light rain
High 68F
Low 36F

  • RACE DAY: Triangle Triathlon
Run
  • 28m 30s
  • 4.00 miles
  • 07m 07s /Mi

0.5 mile warmup
2 mile PT test @ 11:20
1 mile as pacer
0.5 mile cd

Bike
  • 1h 33m 40s
  • 26.62 miles
  • 17.05 Mi/hr
Strength
  • 04m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Sit-Ups, Flat
    1
    0
    0
    0
    0
  • 1
    0
    0
    0
    0

2 min Pushups: 67
2 min Situps: 70

---

Reserves @ Ft. Gordon

PT this morning. Lowest I've scored in a long time. Not worried about it, though. I'm not training for.

Would like to run more later, but riding with Doug on the Ft. Gordon ranges. I hope to ride for 2 hours.

-Update- Doug and I rode around the ranges and found a really good route. This was more of an easy, conversational ride in which we didn't attack the hills. The weather was perfect, with some welcome drizzle towards the middle miles. Really enjoyable ride.

If possible, will run tomorrow. It's my rest day, and I will be busy with military stuff, so no worries if I cannot get it in.

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.

d00d's Training Log


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