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View albumQuo Vadimus
February 10
February 9
- 40m 25s
- 4.00 miles
- 10m 06s /Mi
ZR Treadmill run at the Y.
- 1h 46m 52s
- 32.90 miles
- 18.47 Mi/hr
Average Watts = 133
IMKY Course. Legs were a little shots and my stomach wasn't too happy. Cannot wait until spring when I can do my biking outside in the morning.
20 Min @ Z1
2 x (20 Min @ Z2, 5 Min @ ZR)
40 Min @ ZR/Z1
6/5/2011 - Rev 3 Half (this is a definite)
6/18/2011 - Patriot Aquabike (I'll likely have a 6 Hour Bike followed by a 65 Minute T-Run scheduled so I figure I can ride the first 58 on the Patriot course, cross the line, ride another 45 or so and then run a chunk of the run course. If I'm really good I'll also win the femal aquabike division)
6/23 -6/26/2011 - Mossman IMLP Camp ( the camp schedule works well with my training schedule
7/2/2011 - Tri in the Buff
7/24/2011 - IMLP
10:28 a.m. -- Got to work and a nasty migraine set in. Not much is helping. May have to gut it out here then go home and sleep it off. So the thought is to bike tonight and swim tomorrow.
- Calories: 2014 From fat:677.31 (85.8g, 33.63%), From Carbs:958.44 (273.19g, 47.59%), Protein:378.25 (107.82g, 18.78%)
- Calories out: 3455 From lifestyle:1734, From activities:1722, Net loss:-1441
- Health data: Hours slept: 6
February 8
- 38m 01s
- 4.20 miles
- 09m 03s /Mi
On the treadmill (sleet/snow mix going on outside). Supposed to be a T run but the logistics didn't work.
Decent feeling running. Mid-Z1 is right about 8:50-9:00 min/mile. Need to get all of Z1 under 9.
- 1h 50m 03s
- 34.90 miles
- 19.03 Mi/hr
Average Watts = 135
IMKY Course.
20 Min @ Z1
3 x (10 Min @ Z1, 10 Min @ Z2)
30 Min @ Z1
Cav, sweetheart, the facial hair, the bandages, its not doing it for me. How about we try to stay on our bike and shave?
- Calories: 2083 From fat:623.93 (70.84g, 29.95%), From Carbs:907.07 (231.7g, 43.55%), Protein:552 (141.01g, 26.5%)
- Calories out: 3489 From lifestyle:1724, From activities:1765, Net loss:-1406
- Health data: Hours slept: 8
February 7
- 48m
- 2400.00 yards
- -----
9 x (50 Free, 50 Fist)
9 x 100 w/ Paddles (1:38-1:41)
12 x 25 No Kick (:21-:24)
300 Cool Down
- Calories: 1378 From fat:422.3 (47.8g, 30.65%), From Carbs:490.26 (124.86g, 35.58%), Protein:465.44 (118.54g, 33.78%)
- Calories out: 2125 From lifestyle:1761, From activities:364, Net loss:-747
- Health data: Hours slept: 8
February 6
- 15m 10s
- 1.50 miles
- 10m 06s /Mi
Pre-race warm up.
- 23m 57s
- 3.10 miles
- 07m 43s /Mi
Super hilly 5 K course. 1.5 miles of uphill. Not friendly at all. Still PRed, which was nice. Waiting for official results.
Mile 1 - 8:00
Mile 2 - 7:59
Mile 3 - 7:25
Mile 3.1 - :32 (6:28 pace)
5/45 30-39 Age Group (top 11%)
20/191 Females (top 10%)
76/384 Overall (top 19%)
- 1h 05m 43s
- 6.70 miles
- 09m 48s /Mi
Z1 run with Erica after the 5K.
- Calories out: 2880 From lifestyle:1745, From activities:1135
- Health data: Hours slept: 8
February 5
- 1h 32m 12s
- 29.20 miles
- 19.00 Mi/hr
Florida 70.3 Course
Average Watts = 106
- 28m 01s
- 2.80 miles
- 10m /Mi
Recovery run. Ran outside. Roads are still super nasty. Sidewalks are un-passable and most shoulders have massive snow banks on them.
- Calories: 1450 From fat:445.37 (51.02g, 30.72%), From Carbs:634.66 (163.59g, 43.77%), Protein:369.97 (95.36g, 25.52%)
- Calories out: 3054 From lifestyle:1740, From activities:1314, Net loss:-1604
- Health data: Hours slept: 8
February 4
- 1h 30m 31s
- 28.30 miles
- 18.76 Mi/hr
Average Watts = 132
Having a little trouble gauging were I should be and how my HR will respond. I keep my mph/watts lower thinking my HR will eventually rise/spike and it doesn't. I guess I've reached the point where I'm faster.
- Calories: 1901 From fat:482.98 (54.25g, 25.41%), From Carbs:916.83 (231.7g, 48.23%), Protein:501.19 (126.66g, 26.36%)
- Calories out: 2778 From lifestyle:1749, From activities:1030, Net loss:-877
- Health data: Hours slept: 8
kaburns1214's Training Log
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February 2011 
Volume
Actual vs Planned
Upcoming races
- Ironman 70.3 Eagleman Triathlon (Triathlon)6/9/2013 Cambridge, Maryland
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- Ironman Mont-Tremblant (Triathlon)8/18/2013 Mont-Tremblant, Quebec
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- Ironman Florida (Triathlon)11/2/2013 Panama City Beach, Florida
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Over/Unders on the treadmill. Inside of left hip is sore (hip flexor?) -- probably from the 5K on Sunday. Feels fine in Z1 starts to hurt in Z2.
Mile 1 - 9:13
Mile 2 - 8:57 (Z1)
Mile 3 - 7:48 (Z2)
Mile 4 - 8:57 (Z1)
Mile 5 - 7:48 (Z2)
Mile 6 - 8:57 (Z1)
Mile 7 - 7:48 (Z2)
Mile 8 - 9:40
4 x 50
2 x 1300 (23:18, 22:52)
“I don’t get the opportunity very often,” Renshaw said. “At the start of this week when I was still second on GC, the plan was to try and get a result for Cav. Luckily he’s not on the best form so that gave me an opportunity.”