Retired 3x Ironman

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August 16

Bike
  • 1h 15m
  • 28.00 miles
  • 22.40 Mi/hr

Workout: Bike trainer in garage. 12m Z1, 5x1m Z4, 30s RI, 3x2m Z2/Z3 SFR, 2m RI, 3x4m Z3, 1m RI, 3x5m Z2/Z3, 1m RI, 22m Z1.

Tough workout and hot and humid even with the fan. My legs were tired today and I struggled through the high gears on the training to keep my heart rate up.

Run
  • 38m 28s
  • 3.50 miles
  • 10m 59s /Mi

Workout: 10m Z1, 3x3m Z2/Z3, 1m RI, 12m Z1.

Ran the RRR/Sonoma loop backwards (Rusk to Via Sonoma and back). Saw my brother Chris on the downhill of Rusk and stopped to talk for 4 minutes. Had a good run and felt ok even though my legs were tired.

I can really feel the increased volume and intensity of the workouts this week. The bike about killed me this morning and I struggled on the afternoon run in the sun (96 degrees) and the hill on Via Sonoma. I'm glad tomorrow is my rest day. Also, the arch of my right foot started hurting today. Not sure why but it hurts to walk and run but not to touch. I will be very pissed if it's something like a stress fracture at this point in training. More on that later...

  • Health data: Sleep: 2 Stress: 3 Soreness: 2 Fatigue: 1 Hours slept: 9 Overall Workout: 2

August 15

Swim
  • -----
  • 3000.00 yards
  • -----

Workout: 200 WU, 6x50 Drills. 250 Z1, 3x150 Z2, 15s RI, 16x100 Z2/Z3, 10sec RI, 200 CD.

Felt heavy in the water today and had hard time keeping streamline.

No leg day. Still felt tired after the swim. Not a good swim workout for me today. I had a hard time keeping streamlined (low butt and legs) and hard time getting my breathing to calm down. I don't understand why after such a good workout yesterday and how I felt. Oh well, this too shall pass.

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3

August 14

Bike
  • 1h 51m 48s
  • 30.15 miles
  • 16.18 Mi/hr

Workout: Brick: Bike 20m Z1, 4x5m Z3, 1m RI, 33M RP, 80M z1.

Road the Pflugerville loop backwards with Ken. Heavy wind (15mph) from the South but nicely overcast and not too hot. Started at 8:30am and rode into the wind the first half. Very casual pace and then picked up along the smooth and straight FM 973 with the wind at our backs. Ken had a hard time keeping up but it was a nice break for me from riding with the Freer's:) I felt great all day and had no stiffness off the bike.

This was the easiest Sunday brick I have had so far. The ride was very casual and not hard at all. I barely felt like I had riden when I bricked the run and ended up having my fastest timed 1 mile- 8:45. I felt great today.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 4

August 13

I skipped this run workout. I shouldn't have but I did. My wife's parents came in last night on their way back from vacation and my mother-in-law starts chemotherapy on Monday. That's no excuse for me other than we talked about it alot and I just didn't get motivated to get out the door until it was too late.

  • Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 3

August 12

Bike
  • 45m
  • 16.00 miles
  • 21.33 Mi/hr

Workout: 45m Z1 at ATC for Matt Panhke's sweat rate test on a computrainer. I sweat 46oz/hour.

Swim
  • -----
  • 2600.00 yards
  • -----

Workout: Open water at Barton Springs Pool:
200 WU, 500 Z1, 500 RP, 1200 Z1/Z2, 200 CD
Felt really good today after the 500 RP segment. I had a hard time getting into it before that.

Went to Barton Springs for my weekly open water long swim and stayed downtown to eat breakfast and do email for work. Then went to Austin Tricyclist for a sweat test done by Coach Matt Pahnke (Triharder.com) on the computrainer. I sweat at a rate of 46oz/hour.

  • Health data: Sleep: 2 Stress: 2 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 4

August 11

Run
  • 40m 51s
  • 4.00 miles
  • 10m 12s /Mi

Workout: 45m Z1.

Ran out at OSP and did the 2 mile out and back. Man was this easy!

Swim
  • -----
  • 1200.00 yards
  • -----

Workout: 300 WU, 100 kick, 600 drill/swim, 200 Z1.

Easy swim and almost a waste to get wet but need to keep the drills to focus on form.

Nice and light today and it felt nice to have a break on the distance and duration. I focused on form and cadence for both swimming and running. My run cadence is low at 78 steps per minute. I need to work on getting that closer to 90 but it's hard when you are 6'3" and 230lbs.

  • Health data: Sleep: 4 Stress: 2 Soreness: 4 Fatigue: 4 Hours slept: 9 Overall Workout: 3
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mkmbharris' Training Log


 August 2005 
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