The question is: will this make me faster?

Ankeny,IA 
Today
Partly Cloudy High 82FLow 68F
  • Temp: 74F
  • Hum: 79%
  • W: 4mph ESE
THURSDAY
Moderate rain at times
High 83F
Low 69F
FRIDAY
Patchy light drizzle
High 81F
Low 64F
SATURDAY
Patchy rain nearby
High 83F
Low 62F
SUNDAY
Moderate or heavy rain shower
High 83F
Low 69F

Sunday - August 14

Run
  • 1h 13m 09s
  • 9.00 miles
  • 08m 08s /Mi

I maintained my "easy" pace of 8:20 per mile for the first 7 miles, then I picked it up to 7:40 and 7:20 for the last 2 miles. Everything felt good on a nice night to run.

Sport
  • Walking
  • 15m

5 min. warmup of stretching, and then 10 min. walking and stretching cooldown.

Saturday - August 13

Bike
  • 1h 00m
  • 20.20 miles
  • 20.20 Mi/hr

Trainer ride at night.

Friday - August 12

Thursday - August 11

Run
  • 29m 21s
  • 4.00 miles
  • 07m 20s /Mi

Wednesday - August 10

Bike
  • 3h 10m 09s
  • 61.63 miles
  • 19.45 Mi/hr

Great bike ride! This is my new longest ride ever. We also had a tremendous pizza at Mullet's at mile 55. Thanks to Tyler for the great workout!

Swim
  • 24m
  • 1200.00 yards
  • 02m /100 yards

Time and distance estimated. OWS with wetsuits at Blue Heron Lake. Tyler was kind enough to lend me a pair of goggles.

Tuesday - August 9

Typically busy Tuesday, so we'll call it a rest day between the long run and the long bike.

Monday - August 8

Run
  • 1h 39m 37s
  • 12.00 miles
  • 08m 18s /Mi

I shaved a full 5 minutes off last week's 12 mile run, not because I ran harder (I actually had a significantly lower HR today), but because it was 10-15 degrees cooler.

Getting up at 5 AM to go for a 12 mile run is a moment of truth, I tell you. I will also tell you this - the first tenth of a mile, I knew, out running a 12 mile run at 5 AM, that I was definitely going to be able to get this HIM done in 2 weeks.

robfornoff's Training Log


 August 2011 
SunMonTueWedThuFriSat
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7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30 31   
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • June's totals
  • May's totals
  • 2014 totals
  • 2013 totals