And another rest day, just takin' it easy...  I wanna clean up my bike and pack my transition bag, wash the car and get the bike rack on, get up to Waco for packet pick up and load some carbs today!  Easy Peasy!
Rest day, just takin' it easy...
Bike
  • 45m 33s
  • 13.18 miles
  • 17.36 Mi/hr

9:42 a.m.
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87 -- 61% -- WSW 7 mph
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Whoo hoo!!! FINALLY averaged over 17 on a training ride!!!! I had planned on bricking 2 miles on this, but my tummy is feeling off, that last cup of coffee did not sit well on the ride, plus it's freakin' HOT, should have gotten out there earlier!! I had hoped to take 2 rest days before Sunday's race, but I think I'll make up the 2 miler tomorrow morning, nice and easy, and maybe an easy OWS too... I'm feeling beastly!!!!
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  • Calories out: 2576 From lifestyle:2100, From activities:475
Run
  • 21m 36s
  • 2.05 miles
  • 10m 32s /Mi

8:20 a.m.
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78 -- 82% -- S 10 mph
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Did my 1 mile loop twice, felt good! Had to stop a couple of times to wait for cars to go by and stopped to step over some water that was streaming down the road (don't wanna mess up the new Newtons!), other than that kept a steady pace.
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Swim
  • 36m
  • 1600.00 yards
  • -----

-----
WU: 400 and stretch
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DRILLS:
4 x 50, rest :10 (25 zipper/25 push and glide)
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MAIN SET:
8 x 100 on 2:00 (1:33, 1:35, 1:36, 1:37, 1:38, 1:39, 1:40, 1:38)
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CD: 200
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  • Calories out: 2531 From lifestyle:2093, From activities:438
Bike
  • 39m 12s
  • 10.54 miles
  • 16.13 Mi/hr

8:30 a.m.
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78 -- 84% -- S 10 mph
-----
Short but sweet... I know it was only 10 mph, but it sure felt significant as a headwind! Also a few gusts crosswind...
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AVG CADENCE: 81
AHR: 146
MAX SPEED: 30. 6 mph
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Run
  • 17m 36s
  • 1.60 miles
  • 11m /Mi

9:14 a.m.
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81 -- 75% -- SSW 12 mph
-----
BRICK! Just a wee one...
-----
AHR: 160
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Swim
  • 42m
  • 1700.00 yards
  • -----

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WU: 400 and stretch
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MAIN SET:
50, race speed (:42)
4 x 50 lateral kick, rest :15
500, not race speed, steady pace (8:37 = 1:43/100 yds)
4 x 50 pull, rest :15
6 x 25 sprint, rest :15
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CD: 200
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Picked a short one (for me...), felt good!
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  • Calories out: 2922 From lifestyle:2068, From activities:854
Run
  • 27m 41s
  • 2.55 miles
  • 10m 51s /Mi

8:37 a.m.
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80 -- 82% -- SSW 14 mph
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South wind felt good! Humid run, but I think I have finally gotten over the hump! Ran the whole thing, didn't even feel the need to walk... pace has picked up, now in the 10:00's, I'll take it!!
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Bike
  • 45m 03s
  • 12.06 miles
  • 16.06 Mi/hr

10:20 a.m.
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87 -- 64% -- S 15 mph
-----
Just a short one, still 2 miles longer than the plan called for. The wind was significant, got blown from the side a couple of times, and had some headwind. Had a great tailwind which helped carry me up a long uphill, that was sweet!
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  • Calories out: 2794 From lifestyle:2084, From activities:711
I'm afraid there's nuthin' here today.... My grandson's 5th birthday party was at the Splashpad, hubby cooked hot dogs, the kids ran through the sprinklers, short and sweet but too darned hot to head out by the time it was done.  Hope to get in 3 short ones tomorrow, taper week leading up to TriWaco, my fave!!

Hildebeast's Training Log


 July 2013 
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