• 27m 58s
  • 3.00 miles
  • 09m 19s /Mi

sluggish recovery run. Lots of little aches and such starting out. way-high humidity had me as wet as a sponge.

Run #1
  • 1h 15m 20s
  • 8.40 miles
  • 08m 58s /Mi

Beautiful morning run on the way to Pewaukee tri

Run #2
  • 1h 32m 10s
  • 10.10 miles
  • 09m 07s /Mi

return trip from Pewaukee around lake on Glacier road and Maple. some 'fun' hills on course in reverse.

  • Stretching
  • 10m
Decided to do something different for my long run and head down to the Pewaukee Tri. Got up at crack of early and it was so worth it. Got to see sun rise over Pewaukee lake (more beautiful than it sounds) saw lots of nature, including a close encounter with a deer. Took the Lake Country trail for some of this. As I arrived Elites were just starting bike and saw Lisa, zip past. Had fun watching some of the tri. Was like old times hanging out with Dave, Pete, Terri and Clint. Looking at swim course gave me a little jumbly stomach, just like old times. Decided to return trip on bike course (with some detours) in reverse. Saw Clint out there and gave him a shout out. All in all was a fun morning and managed to get in a long run without much thought.

  • 1h 40m 31s
  • 10.80 miles
  • 09m 18s /Mi

Lapham Peak. Awesome run! Did 'outer ridge' black trail and then crossed over hwy C to do about 3 miles of mountain bike trail through the rolling meadows. Mileage is an estimate, but based on sections I do know and perception on others, I would say that this is pretty close. Out and back time within 3 seconds of each other. I felt strong throughout. Ran all the uphills (including 'the wall') shout out to the lovely lady who passed me on return trip and gave me motivation going up South Hill (caught her near the top!) Seems like I always need to race.

  • 27m 15s
  • 3.00 miles
  • 09m 04s /Mi

recovery run. quads very sore from squats and sprint fest of yeserday.

  • 30m 11s
  • 4.25 miles
  • 07m 05s /Mi

little track attack. was supposed to be 6x 1000, but I had to cut the last one short because of time. 20 squats and 20 push ups after each set.
2 lap w/u
1. 4:21
2. 4:19
3. 4:11
4. 4:17
5. 4:02
6. 2:35 (600)
1 lap c/d

  • 10m

5 x 20 squats, 20 push ups

Well Pewaukee tri is this weekend. The race that started it all. I am not doing it, but I am starting to get kind of bummed I am not. I am still toying with the idea of doing Tri-ing for children's Sprint in two weeks. If I do, it will be on virtually no training. As long as it is wetsuit legal I can probably fake it with my over-all fitness level. Couple of requirements: I will have to get out to the lake at least a few times and I need to get a new tire for my bike to make it ride-able. Plan tonight is to head to the track.

  • 47m 41s
  • 5.20 miles
  • 09m 10s /Mi

bit of a sluggish evening run. Wore old shoes (with orthodics) by accident (what can I say, I'm getting old. ;)

  • Walking
  • 30m

another lovely walk with my daughter.

jmwebs' Training Log

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