Taking a day off, but will do some strength training, primarily eccentric raises and maybe some band work. Need to be doing that 3x a week!
  • 3h 31m 40s
  • 66.60 miles
  • 18.88 Mi/hr
Rode easy with Kern today. Felt kind of tired, but it's b/c this week has been busy and my bed time has been later than normal. Surprised the ride was about as fast as normal given that I spun up hills in small ring and didn't bomb it down the backside.

Although light on the running, this week still feels solid. Going to take tomorrow off from SBR and then tackle next week.

  • 1h 03m 02s
  • 7.69 miles
  • 08m 11s /Mi

Run w/ group

  • 50m
  • 2011.68 meters
  • 02m 29s /100 meters

800wu (form)
200m kick
300m pull
300m form
6x100m speed

Easy run this morning. Ran the first 20 mins alone, then the next 20 with the group, then the last 20 alone. Upped the pace during the last 20 mins, but only to low z2.

The swim today was really good. Did a wu, then soem drills, then worked on form, elongating my stride. I really feel as though I am ready to get to a new level, but something is missing...don't know. Maybe I should rejoin Master's?

  • 1h 36m 33s
  • 32.19 miles
  • 20.00 Mi/hr
  • 40m
  • 1645.92 meters
  • 02m 25s /100 meters

500 wu
1000 drills
300 cd

Good day of training.

Rode at Pope early this morning, riding moderate pace and hammering the last mile of the loop pretty much all out. Was pretty gassed for the last loop.

Swam during lunch. Did mostly drills today.

  • 1h 01m 07s
  • 8.27 miles
  • 07m 23s /Mi

1 hour Z2
2 mile wu
2 x 1 mile repeats at threshold + 800 jog
3 x 400m repeats Z4 + 100m jog
2 mile cd

  • 1h 38m 15s
  • 32.45 miles
  • 19.82 Mi/hr
  • 40m
  • 1800.00 meters
  • 02m 13s /100 meters


500m wu
4 x (50m + 10 sec rest) kick
300m pull buoy
5 x (100m + 10 sec rest) speed
300m cd

Had a great time at Okracoke Island. That place is a beauty. The drive there is scenic and one of a kind. Kicked back, relaxed, and had fun family time.

Now that the mini vacation is done, time to get back to training. Knocked out a really good bike this morning with Steve, riding the loop 3 times with him and 2 other times alone. Worked in some intervals and by the time I was done with my 5th loop, I was pooped. Stopped Garmin when we went around, waiting on someone to join us, and forgot to turn it back on for 2 loops. Grr!

Had a shortened lunch workout, so was only able to do about 2/3 of my planned swim. Better than nothing.

Travel day back home.

d00d's Training Log

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