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View albumRetired 3x Ironman
August 29
August 28
Bike
- 2h 27m 04s
- 40.00 miles
- 16.32 Mi/hr
WO: Did Pflugerville loop.
I did the 40 mile Pflugerville loop today with my buddy Ken and we had a really nice casual ride. It started out looking like we were going to get some rain but it blew over and we were left with some strong wide but SHADE! Much cooler than the 100 degree weather we have been having. The wind was against us going out but we enjoyed a great tail wind on my favorite part of the ride on the smooth, wide shoulder of HWY 973 from Hutto to New Sweeden. Awesome! It must be nice to be riding along and look down and see 30mph and not even be working hard for 20-30 minutes. It was a great workout today as we ended the 40 mile ride with a 1 mile brick around the High School.
- Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 7.5 Overall Workout: 4
August 27
Run
- 26m 49s
- 3.10 miles
- 08m 39s /Mi
Did the 5k for Clay race to support Round Rock Fit and the Rec Center where I train.
I did the 5k for Clay race to support Round Rock Fit Marathon Training and the Rec Center where I train. I was going to do my normal interval run training today but I decided to do one 5k with everything that I had since the course was hilling and challenging. I surprised myself with the best 5k time ever for me and finished 9th out of 20 in my AG and 96th out of 258 overall. My pace was great for me and I finished strong. If only I could do this off the bike and for 13.1 miles...
- Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 2 Hours slept: 7 Overall Workout: 3
August 26
Bike
- 35m
- 10.56 miles
- 18.10 Mi/hr
WO: 35m Z1 Spin on the trainer.
Swim
- 54m 34s
- 2800.00 yards
- 01m 57s /100 yards
WO: 200 WU, 100 pull, 100 free, 100 pull, 2x150 Z3, 15sec RI, 500 Z2, 1200 Z1/Z2, 200 CD.
Swam at Barton Springs Pool (200 yard lengths in 68 degree fresh water).
Hard to get up this morning at 5:30am, especially with it being so dark lately, but got out to Barton Springs for a medium swim (2800 yards) and then back home for a 35min Z1 spin. Easier day than I thought.
- Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 3 Hours slept: 7.5 Overall Workout: 3
August 25
Run
- 1h 05m 48s
- 6.20 miles
- 10m 36s /Mi
WO: 55min Z1. I ran the 1.6miles to the Rec Center and then did the 5k for Clay route and returned to my house for a round trip of 6.2 miles. Noticed that my heart rate was really low (for me).
Swim
- 18m 04s
- 1200.00 yards
- 01m 30s /100 yards
WO: 300 WU, 100 kick, 600 Drill/swim, 200 Z1
Did the 6 mile loop around the Rec Center from my house. Noticed that my average HR was lower than usual and felt ok most of the run. The hills still get me but the run, overall was nice. Heat and humidity continues to be an issue this week (100 degrees all week). The swim was almost of waste of time (1200 yards) but it's important to keep form workouts. I am sticking to my training schedule exactly and am starting to see results. 23 days till my 1st Half Ironman and I am starting to get nervous. I can do each distance individually and can even string the swim and bike together but have yet to be able to do all three or even a long bike/run brick together yet.
- Health data: Sleep: 3 Stress: 3 Soreness: 4 Fatigue: 3 Hours slept: 6.5 Overall Workout: 3
August 24
August 23
Bike
- 1h 12m
- 28.25 miles
- 23.54 Mi/hr
WO on trainer for interval bike: 12m Z1, 6x1m Z4, 90sec RI, 3x3m Z2/Z3 SFR, 2m RI, 3x4m Z3, 60sec RI, 5m Z2/Z3, 60sec RI, 9m Z1
Run
- 26m 48s
- 2.50 miles
- 10m 43s /Mi
WO: 10m Z1, 3x4M Z3, 1m RI, 5m Z1.
Ran at 3pm in the 100 degree heat but felt ok.
I felt fatigued and completely unmotivated this morning and turned off my 5:45am alarm, deciding to sleep until the kids had to get up for school. I ate a normal breakfast, did some work and then got on the bike in the garage at 10AM to do the workout. I felt much better than I though and ended up having a good workout. I guess I needed a "down" morning. The weather this week is supposed to be at 100 degrees for the high each day so the afternoon workouts are really hot.
- Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 1 Hours slept: 9 Overall Workout: 3
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WO: "No legs day"
200 WU, 6x50 drills, 250 Z1, 3x150 Z2, 15 sec RI, 18x100 Z2/Z3, 10 sec RI, 200 CD