Ankeny,IA 
Today
Overcast High 36FLow 30F
  • Temp: 30F
  • Hum: 88%
  • W: 0mph N
SUNDAY
Light drizzle
High 38F
Low 34F
MONDAY
Patchy rain nearby
High 46F
Low 35F
TUESDAY
Overcast
High 34F
Low 27F
WEDNESDAY
Cloudy
High 33F
Low 25F
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.
Bike
  • 20m
  • 6.81 miles
  • 20.43 Mi/hr

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

Complete rest day. Taper.
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. :)

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.

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.

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