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View album2013 stronger, faster and farther
July 22
July 21
Run #1
- 44m 55s
- 5.00 miles
- 08m 58s /Mi
part 1
Run #2
- 16m 58s
- 2.03 miles
- 08m 22s /Mi
part 2
Sport
- Walking
- 20m
with my daughter
Supposed to run 7 today, but promised my daughter I would go on a walk with her. So I came back after 5 miles to walk with her. Then decided to get in the rest of run after she left. Good chance of a short ride this afternoon.
July 20
Run
- 26m 49s
- 3.20 miles
- 08m 23s /Mi
mini speed session
w/u 1 mile ez (9:00)
1/2 mile race pace-ish (7:38),
3/4 mile ez (8:35),
1/2 mile race pace-ish (7:25)
c/d .4 (8:47)
Swim
- 28m 13s
- 1200.00 yards
- 02m 21s /100 yards
OWS
4x 200 wetsuitless (awful)
2x 200 sleeveless wetsuit (8:12)
Sport
- Stretching
- 05m
Ok I don't really know what I am doing. The 1/2 mile pace is too slow for 5-k, too fast for 10k pace. Who knows. Felt pretty good, anyway. Possibility of swim tonight.
UPDATE Headed out to lake with my 10 year old swim buddy. Speaking of swim buddies, lots of people out in the lake with noodles. I did first 800 without wetsuit for practice in the (hopefully unlikely) event that race is not wetsuit legal. Gosh I hope not, because I forgot how much I suck without wetsuit. My unscientific guess is that water seems to be cool enough to make it wetsuit legal. Then did 400 with sleeveless, just to make myself feel a little better.
UPDATE Headed out to lake with my 10 year old swim buddy. Speaking of swim buddies, lots of people out in the lake with noodles. I did first 800 without wetsuit for practice in the (hopefully unlikely) event that race is not wetsuit legal. Gosh I hope not, because I forgot how much I suck without wetsuit. My unscientific guess is that water seems to be cool enough to make it wetsuit legal. Then did 400 with sleeveless, just to make myself feel a little better.
- Health data: Sleep: 3 Stress: 2 Hours slept: 7
July 19
Run
- 53m 12s
- 6.00 miles
- 08m 52s /Mi
Bike
- 1h 02m
- 17.15 miles
- 16.60 Mi/hr
recovery ride... recovery from what I don't know
Well I only slept through the first mile of my run today. ;) (was supposed to do 7, but not enough time) Will try to make up that mile somewhere. Bike this afternoon, if possible.
July 18
full on rest day. Felt weird to do on a Sunday, but needed it.
- Health data: Sleep: 3 Stress: 3 Fatigue: 2 Hours slept: 9
July 17
Run
- 1h 38m 25s
- 11.00 miles
- 08m 57s /Mi
Swim
- 15m
- 750.00 yards
- 02m /100 yards
OWS Ottawa
You would think that with 5 of us, somebody would have had their watch timer going.
Sport
- Stretching
- 10m
First half of run I behaved myself and kept HR in mid to upper 130's. Second half as heat and humidity crept up and pushed harder to keep pace (mid 140's ) and last mile I did in 8:30 and pushed HR to mid 150's. I'm just afraid that if I go slow, I'll stay slow.
July 16
Run
- 24m 22s
- 3.00 miles
- 08m 07s /Mi
a grateful run
Another morning of sleeping through a morning workout leaving me with a tight schedule and hot weather to battle through.
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So today will be a rest day unless I somehow get enough motivation to throw the bike on the trainer.