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View albumNo longer a triathlete....
July 24
July 23
- 4h 19m 43s
- 70.00 miles
- 16.17 Mi/hr
I was only supposed to go out for 4 hours, but I misjudged the hills on the route that I didn't know about. Therefore the pace was slower and the time was longer.
- 25m
- 2.78 miles
- 08m 59s /Mi
1st mile: 8:53
2nd mile: 9:01
3rd (.78): 9:04 pace
Yes, that avg pace does have an 8 in the front!!! Now how is it that I run faster off the bike than I do normally? And after a 4+ hour bike ride too.
Great ride today, felt good throughout the ride even with riding on every hill in the western part of this state. Who knew we had hills out here...I didn't. Hope the coach isn't too upset that I went over my scheduled time. And then to have a run like I did off the bike....yeah, I am pleased!!! :)
Came back and had a quicke ice bath, then a nice warm shower to get cleaned up. Now it is time for lunch and a nap. See you peeps in a couple of hours!
Week in Review:
Time: 11+43
Swim: 4200 yds
Bike: 111.8 miles
Run: 18.6 miles
Longest week to date and after a race weekend. The body took a while to recover from the race, which I think was more heat related, so I ended up canceling a workout earlier in the week, so still not perfect, but I will take it after a race PR the earlier week...and the longest ride in over a year. Still a long ways to go and only 3 months to get there...but the body is adapting much better than I ever would have expected. I knew I could adapt to the longer distances, but never would have guessed that it would come with faster times too.
July 22
- 2h 00m
- 11.14 miles
- 10m 46s /Mi
Easy 2 hour run as per the schedule. Fish has taken me off the distances for my long runs and has put me on a time per run schedule.
- 56m
- 2700.00 yards
- -----
1x300 free
1x50 kick
1x300 pull
1x50 kick
8x200 on 15 sec RI (3:19/3:25/3:24/3:27/3:26/3:24/3:23/3:24)
1x50 kick
1x300 drill
1x50 kick
Good swim...I thought I would be dead after the run (not that the run was difficult) but that wasn't the case. Had lots of energy. The Chic-fil-A lunch may have helped!
First workout is done, now I will watch the end of the TDF time trials then I will get the swim in after lunch. Busy day...actually weekend...of workouts! Gonna be fun. Luckily we have had a a break in the brutal temps...should be nice for some long workouts. The morning run was great; about 78 degrees and overcast.
July 21
- 1h 30m
- 23.14 miles
- 15.43 Mi/hr
EZ recovery ride on the CT (Z1 ride)
- 11m 33s
- 1.26 miles
- 09m 10s /Mi
Got in an early morning run with Champ. Not on the sked, but I am going to try to do this regularly for him on my mornings where there is no prescribed a.m. workout. It will be good for both of us. As you can see, I still have a 90 min date with the CT tonight.
July 20
- 33m 49s
- 3.45 miles
- 09m 48s /Mi
10 min EZ WU
8xhill repeats
10 min EZ CD
July 19
- 1h 00m
- 18.70 miles
- 18.70 Mi/hr
Computrainer ride with 3x8min intervals.
watts: 160 avg/254 max
RPMs: 88 avg/107 max
- 15m
Strength/stretch/Core
Just being a bit lazy and slow moving around the house this morning. Maybe a quick walk arond the block with Champ will get me going. Then it is off to work for our morning PT. Need to find some energy before my run...I do not want to do it later today...it will be blazng if I wait till after work. Got to find energy....
July 18
- 31m 51s
- 1500.00 yards
- -----
500 free
400 pull
300 drill
200 free
100 kick
Up and back from the pool by 0545, then took the dog for a walk around the block, now it is time for breakfast and unfortunately I will have to go to work again shortly. Have a CT ride later tonight. Nope, the CT ride is just not going to happen. My legs are just too tight and my body is beginning to sht down for some much needed "sleep" mode. Going to save the energy and get back out there first thing in the morning with my scheduled run.
My friends
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And today is a much needed off day! I am not sore from the weekend's workout, but I am tired and can feel it deep into my legs. Hopefully, I will feel better tomorrow, 'cuz I am right back at it with two workouts.
And no, the "planned" graph is not correct. I should recieve the rest of my workouts for this week once Fish gets back from IMLP.