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View albumSpeed Kills.
August 16
August 15
IT'S MY BIRTHDAY!
Am celebrating by taking a spontaneous rest day and skipping a 15 mile bike and a 4 mile T-run. Isn't that the best gift you can think of?
http://www.beginnertriathlete.com/discussion/photos/show-album.asp?albumid=149&photoid=18361
August 14
- 32m
- 3.00 miles
- 10m 40s /Mi
Tired old pins. Legs are a bit creaky after yesterday's long run and this morning's weights...
THE THEME---> Run on tired legs. It's been months since my legs were NOT tired!
- 1h 00m
- 2700.00 yards
- 02m 13s /100 yards
This was a fast workout. Not alot of rest....
200 swim 200
200 kick 200
400 drills 400
50 x 8 Breathing drills 400
(3,5,7,9,7,7,5,3)
2x(200, 4 x 50) 800
3x(100, 2 x 50) 600
100 cool down. 100
- 30m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- BACK - General2151500
- BACK - General2151588
- BACK - Lateral pull-downs215153030
- BACK - Pullovers215151010
- BACK - Upright row2151588
- BICEPS - DB Concentration2151588
- CHEST - Decline DB215151010
- LEGS - Hamstring curl215153030
- LEGS - Leg Press215155050
- LEGS - Quad Extensions215153030
- LEGS - Squats215153030
- Health data: Sleep: 3 Soreness: 4 Fatigue: 3 Hours slept: 6
August 13
- 1h 45m
- 9.00 miles
- 11m 40s /Mi
9 miles on the bike path south. I thought it would never end. (!!!)
- 30m
- 1500.00 yards
- 02m /100 yards
I forgot to bring a workout with me. Katie and Pete started this AM at 530...I didn't crawl out of bed til 730... didn't get on the path til 830. Terrible. So I was on my own.
Made up 1500 yards of a workout and called it a day. I need a nap.
August 12
- 4h 26m
- 74.00 miles
- 16.69 Mi/hr
Long Bike Ride.
Got dropped.
Katie and Pete took off and for a long time I was close enough so as not to draft off them, but still follow... but then I got caught out at two consecutive intersections, and couldn't catch up. Pretty soon they were entirely out of sight. Rode alone about 24 miles. Only 1 wrong turn, and probably just a mile or so out of my way. BLAH!
August 11
REST DAY!
Another 11 hours of sleep! Yeeeeeeeeeee Hawwwwwwwwwwww
Next week it's back to the 4:30 club.
August 10
- 54m 13s
- 15.10 miles
- 16.71 Mi/hr
Went 7.5 out and 7.5ish back on our Saturday route. Hillier than what we usually do during the week. Just wanted a little variety.
- 34m 21s
- 3.00 miles
- 11m 27s /Mi
JOY! A t-run in 200% humidity. My legs feel like logs. Was praying for rain. None came. HUMID.
Tomorrow is the regularly scheduled rest day. THANK GOD. I didn't take the floating rest day this week because I took a vacation week... so I figured the least I could do is all the prescribed workouts... on 11 hours sleep. (!!!) 
And I did. And I'm tired. Even on 11 hours sleep.
- Health data: Sleep: 5 Stress: 5 Hours slept: 11
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Our 5 mile route. I'm convinced it's long, so I'm giving myself another .25. There's no way that's just 5 miles.
I did as much as I could before I had to get out and go to work...
200 swim
100 kick
400 drills
5 x 100 breathing drills
----------------
1200
Over and Out!
EXERCISE
Sets
reps
reps
wt.(lb)
wt.(lb)
I'd forgotten how much LONGER 15 reps takes... Am used to whipping through 2 sets of 10. 2 sets of 15 takes a little more time and energy.
It is no longer my birthday. Had a wonderful time yesterday, though!
Back at it. (!!!)
This is supposed to be another build week... but I've got a race on Sunday... so I don't think I'm going to be building like the PLAN says... I won't do the full bike/t-run on Saturday... and I took my extra rest day yesterday... so this is going to almost look like a step back week with a race attached to the end...