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View album2013 - "The Year Of The Run"
August 5
August 4
- 1h 28m 09s
- 4400.00 yards
- 02m /100 yards
Time is swim time, not including 2 breaks of about 4 minutes each
2 x 1760 (4 laps of 440)
-- 33:41 (1:54/pace)
(8:18)(8:14)(8:26)(8:41)
-- 35:29 (2:01/pace)
(8:39)(8:48)(8:53)(9:07)
1 x 880
-- 18:52 (2:08/pace)
(9:16)(9:42)
Felt nice and comfy and strong. Great confidence builder.
August 3
- 1h 45m 19s
- 10.00 miles
- 10m 31s /Mi
Run with Ed @ EP trail. Temp on the Walgreens sign said 96 at the start and 87 at the end. Humid too, when I left work at 6pm the heat index was 107. I almost bagged this run, but Ed messaged me and we decided to give it a shot.
Tried to start slower due to the heat. Ed talked about picking it up with 3 to go and did pick it up with 2 to go. I hung with him for a mile at about 9:30 pace, but couldn't hang at the 8:30 pace he went to.
Gels @ minutes 25, 55, 1:20
E-Caps @ minutes 10, 30, 40, 1:05, 1:30 (I think)
Good run in the heat with a strong finish
August 2
- 42m 51s
- 13.50 miles
- 18.90 Mi/hr
am commute to work.
Fog cleared up just when I hit the narrow road without a shoulder. That was nice. No big hill this morning, just an easy type ride.
- 46m
- 13.50 miles
- 17.61 Mi/hr
pm commute home.
Springfield Rd hill was tough today, then battled a nice headwind the rest of the way.
Supposed to brick this run, but again, didn't want to tape foot and...and...whatever, they just excuses. I ordered a brace that I am hoping will take the place of the tape for bricks.
August 1
- 33m 21s
- 1760.00 yards
- 01m 54s /100 yards
T3 OWS
4 x 440 nonstop
1 - 8:08
2 - 8:16
3 - 8:24
4 - 8:33
August Totals:
| Bike: 40:21:12 -- 747.33 Miles | |
| Run: 14:37:45 -- 86.78 Miles | |
| Swim: 6:19:25 -- 18,856 Yards |
My biggest bike month ever. I'm happy where my bike fitness it right now. Can't wait to tackle some hills after I install the compact crank and new 12-25 cassette. My bike is still making noises and I'm a bit worried about my rear hub. I wonder how much $$ that will cost if it needs replaced.
A little short on the run miles, but I haven't been doing the short brick runs or some of the other short runs. I really like to tape my foot to run for my PF and have been lacking the motivation to do the short ones. I need to find some kind of brace that is quick and easy to put on. I've been fading a little on my long runs, but seem to be close on dialing in my nutrition and think I need to slow down the first 1/2's of my runs. A taper should help too :)
Swim is a little short, but I feel like I'm swimming well right now and without a wetsuit. So with a taper and a wetsuit, I feel confident about putting up a decent swim time. Decent for me is would be MOP.
Overall fatigue wise, I feel good. Legs are tired at times, but seem to respond when I want them to. Nutrition and weight seem to be a little better. I'm looking forward to IMWI, but still have some work to do. Looking forward to treading water at the start line with my team mates.
July 31
- 5h 49m 34s
- 100.53 miles
- 17.25 Mi/hr
Ride with James
Little mist, little wind, even a little sun, lot's of hills, just what we were hoping for.
1.5 scoops Infinit first 2 hours, then 1 scoop per hour after that.
July 30
- 49m 31s
- 2500.00 yards
- 01m 58s /100 yards
Almost skipped this swim, but found a little motivation/determination to get out of bed.
Felt good and strong again, this is getting scary...
250 warmup drills
3 x 700 each faster than last
(12:23) 1:46/pace
(11:58) 1:42/pace
(11:37) 1:39/pace
150 cooldown
- 2h 57m 48s
- 17.00 miles
- 10m 27s /Mi
EP Trail - 1 mile further than James :P LMAO
Had to go home first after the swim since I forgot my gels and fuel belt.
Out 5 miles (uphill)
Back 3.5 miles (downhill)
Back Out 3.5 miles (uphill)
Back to start 5 miles (downhill)
Miles 1-9 Felt Great
Miles 9-12 Felt Good
Miles 12-16 Hurt
Mile 17 Walk/Jog cooldown
Started too fast again, but felt good. Tried to slow it down a few times.
CKinsey's Training Log
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August 2010 
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- Morton Pumpkin Classic 10k (Run)9/14/2013 Morton, Illinois
- Indianapolis Monumental Marathon (Run)11/2/2013 Indianapolis, Indiana
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Warmup ride to TT's
T3 TT's
Put Spinergy on, but forgot aero helmet. Good ride with some wind.