The following equipment is nearing replacement:
Run
  • 2h 07m 43s
  • 14.22 miles
  • 08m 58s /Mi

EZ run after the rain. Taper time for Louisville.

Ave. HR: 133
Elev. gain: 633 ft

Bike
  • 3h 14m 32s
  • 61.49 miles
  • 18.97 Mi/hr

Time to taper down from those 5-6 hours rides.

10 miles easy
2x20 miles at IM pace, 5' rest in between
Remaining miles easy.

Swim
  • 1h 05m
  • 3450.00 yards
  • 01m 53s /100 yards

Nice swim during the lunch hour, well actually took a two hour lunch today.

Did 200 yards one armed at 3:43 (1:52 per 100 pace).

16x100 at 1:40 was main set.

Run
  • 53m 43s
  • 6.06 miles
  • 08m 51s /Mi

EZ 6 in Zone 2 except for that last hill, I HATE slogging up hills.

Ave HR was still 134 so all good!

Bike
  • 1h 59m 40s
  • 40.90 miles
  • 20.51 Mi/hr

Bike
  • 18m 24s
  • 5.00 miles
  • 16.30 Mi/hr

Group ride cut short by squeaky front wheel bearing. Didn't want that thing to lock up resulting in me going over the handlebars 2.5 weeks before my first IM.

Run
  • 34m 51s
  • 4.31 miles
  • 08m 05s /Mi

A little tempo action.

Bike
  • 1h 21m 19s
  • 28.95 miles
  • 21.36 Mi/hr

Rode steady for 10 miles then hit it pretty yard for the next 35 minutes going through some rollers getting HR up there a bit.

Elev gain: 1,200 feet

reecealan's Training Log


 September 2016 
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