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View albumSub 5 Hour - SUAT!!!!
August 23
August 22
- 1h 43m 13s
- 10.30 miles
- 10m 01s /Mi
Nice easy long run today. Seemed like about 3 hours, solo runs can really get to you. However, probably good training for the upcoming races. Had a shot of gel and about 15-20oz of H2O w/ 2 enuro's before starting out and drank about 24oz of cytomax and 1 enduro during the run. First HR was a 10'15"/mi pace, last half was a 9'33"/mi pace. Felt good about the negative split.
- 30m
- 2000.00 yards
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wu: 4x200 (E,K,P,E)
ms: 2x(10x50 evens R4, odds R8) Ran through these using the R4 as rest and pushing the R8 as much as I could. Then took about a minute break after 10 and repeated.
cd: 4x50 ESTL
August 21
August 20
- 2h 55m
- 51.30 miles
- 17.59 Mi/hr
Nice easy ride for almost the full course. The ride was a little daunting at first. Rte 1 is a median divided highway with exit and entrance ramps. That made for some very interesting maneuvering on the bike. The course is pancake flat except where it goes off of Rte 1 for about 15-20 miles. Should be able maintain a good pace w/o much effort. Forgot my HR monitor, but would bet that my avg was about 125-135. Used my IM cocktail on the bike. Worked well and I was able to drink plenty of fluids (IMC in bottles and H2O in aerobottle). However, go w/ 1 scoop of Metabol, not 2 (2 is way to chalky)
- 31m
- 1200.00 yards
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Swam in the ocean in Narragensett, RI, site of the Firmman Race w/ Stacey. Sooooo glad that I went to swim there, just nice to be able to get in the water / surf and see that it really wasn't all that bad. I must say, when I first saw the surf rolling in, I was a little anxious. Once we got out past the "breakers" the swim was great, no issues. However, I tore the crap out of my wetsuit, note to everyone, make sure you have trimmed finger nails when putting on a wetsuit!!!!
August 19
Impromptu Rest Day. Forgot to set the alarm so no run this mornin, I cant swim for another day, so I get to rest. How come a rest day seems so hard, I should be loving it, but instead I feel guilty, who would a thunk it. :)
August 18
- 45m
- -----
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Spin class
August 17
- 2h 00m
- 11.50 miles
- 10m 25s /Mi
Nice run this morning. Beautiful morning for a run, saw a nice sunset and had great conversation w/ training partner. Walked up most steep hills and took it easy. Used about 24 oz of accelerade w/ a shot of hammer gel before heading out. Cooled down and stretched while having some R4.
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Spin class...
Well, I have decided on a plan for Sunday's Cranberry Race. I think I am going to use it as a training run through for Firmman in Sept. I will get through the swim at a moderate pace but come out of the water felling fresh. The bike, I will try and keep the HR between 135-145 and the run I will break into two 5K's. The first I will probably try and keep a 9:30-10:00/mi pace then on the last 5K I will see what I have left and open it up.
Nutrition will be key to see how the IM Cocktail works for me during this effort and see how my body responds to it.