Off Day!!!!

Did brick intervals again today. Felt better than Monday. Still hot and humid, but got out early to beat the really bad heat. Currently 77* and 15mph winds w/ high humidity. Total workout time: 1:11:19 W/U: 13min easy ride M/S: Bike- 2mile hard (20.51mph); .5mile easy ride *Transition* Run- .17mile easy; .73mile hard; .17mile easy *Transition* Bike- .5mile easy; 2mile hard (20mph); .5mile easy ride *Transition* Run- .17mile easy; .73mile hard; .17mile easy *Transition* Bike- .5mile easy; 2mile hard (19.50mph); .5mile easy ride *Transition* Run- .17mile easy; .73mile hard; .17mile easy C/D 10 minute walk

OFF DAY

Today I experimented with some speed/brick work. W/U: 5min ride around neighborhood M/S: 2m out & back HARD (quick sprint route); 1/2m easy; transition; .17m easy run; .73m HARD run; .17m easy run; transition; 1/2m easy ride; 2m Hard ride; 1/2m easy ride; transition; .17m easy run; .73m HARD run; .17m easy run; transition; 1/2m easy ride; 2m HARD ride. C/D: 5min ride around neighborhood Felt OK. Diet wasn't that great this past weekend. Temp was at 80+ with high humidity by 8am today. My workout was an hour later than that. 95+ by noon. I think the combination of diet, heat, humidity, and three days of rest limited my session today. I look forward to doing it on Wednesday again and getting a third run and fourth bike in. I think this could really be a breakthrough type workout. We will see.

OFF DAY!!!

OFF DAY!!

Off Day! Going to the lake for a recovery weekend. Have changed plans for next week. I will be doing bike/run speedwork bricks M, W, F, and Sunday. Then start my 2 week taper. Will get a swim in this weekend, Tues, and Thurs. I have been really happy with my progress the past few weeks. My times haven't changed much, but that is actually that is a good thing. In the past four weeks I have down three w/ four days of speedwork and one w/ the focus on long distance. I know my body is torn down right no and my time on the Pipestem MT bike trail was only 27 secs slower over 3 miles yesterday than my time on the same course the first week of this plan four weeks ago. A good taper and I feel I will be ready for a breakthrough race 8/11/07 in Northwoods. YEEEEAAAAAAHHHHHHHH.