The question is: will this make me faster?

Ankeny,IA 
Today
Sunny High 71FLow 52F
  • Temp: 66F
  • Hum: 59%
  • W: 0mph WSW
TUESDAY
Sunny
High 71F
Low 57F
WEDNESDAY
Partly Cloudy
High 68F
Low 54F
THURSDAY
Partly Cloudy
High 76F
Low 58F
FRIDAY
Sunny
High 78F
Low 58F

Saturday - August 20

Drove to CR, checked into the hotel, registered for the race, and then checked out the race site. We drove the bike and run courses and then had some Panera for dinner.

Friday - August 19

Bike
  • 20m
  • 6.81 miles
  • 20.43 Mi/hr

Quick systems check and brief exercise on the trainer. Everything seems to be working well.

Thursday - August 18

Complete rest day. Taper.

Wednesday - August 17

Bike
  • 29m 49s
  • 10.13 miles
  • 20.38 Mi/hr

Moderate pace, short ride. I did give my bike a good wash and fixed my water bottle holder (the velcro was coming loose on the aero bars). I also experimented with the yellow spongy things inside the bottle to prevent splashing, which worked brilliantly. :)

Tuesday - August 16

Run
  • 30m
  • 3.68 miles
  • 08m 09s /Mi

Easy pace, with 6 x 1 min. pickups. Like Doug's workout, I felt like I wanted to do more, but that's probably the point of the taper.

Monday - August 15

Swim
  • 39m 30s
  • 2100.00 yards
  • 01m 53s /100 yards

Made it over to the pool after getting the kids to bed. Unfortunately, I brought the wrong pair of goggles, which were very old and leaky. The kind lifeguard was nice enough to allow me to borrow a pair that they had at the pool. They didn't fit my face very well, and left some slight bruises around my nose, but at least I could finish the workout.

This was a nice, easy pace, one that I can hopefully maintain on Sunday. I tried to focus on good form and body position in the water.

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.

robfornoff's Training Log


 August 2011 
SunMonTueWedThuFriSat
  1 2 3 4 5 6
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