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October 3

Run
  • 1h 30m 19s
  • 11.15 miles
  • 08m 06s /Mi

Long med run. w/ doing two wknd bikes and the rain mid-week couldn't get a full long run in. No biggie. Weekly mileage was still there.

Leg's felt very good...even great considering yesterday's workout.

Bike
  • 2h 31m 54s
  • 39.76 miles
  • 15.71 Mi/hr

Home to A loop. All z2. 157/180

~~~~~~~~~~~
Good ride with Laura. Super windy.

Making a conscious effort to up the bike mileage. Need endurance fitness for 112mi so I have the opportunity to utilize run fitness. Planted ~100 bulbs and did some more weeding. Need a few more hours to finish front yard and landscaping along driveway, and garden and then I should be done until spring.

  • Health data: Sleep: 3 Hours slept: 7.5

October 2

Bike
  • 5h 29m 54s
  • 97.97 miles
  • 17.82 Mi/hr

From home. SRT, BRS and French Creek loop.

1h50m wu & mid z2
2h high z2/low z3 192/210
10' rec
37' low z3 197/205 (a tad low)
rest z2

Legs felt good. Neck was aching after about 4hrs.

Run
  • 17m 07s
  • 2.10 miles
  • 08m 09s /Mi

Brick run.

Legs felt good. Had to keep telling myself to settle in at a good IM pace.

That's called a triathlete's century:P

  • Health data: Sleep: 3 Hours slept: 8

October 1

Run
  • 1h 10m 46s
  • 9.07 miles
  • 07m 48s /Mi

VFNP to SRT and then OAB in VFNP.

2x2mi tempo.

last 2mi tempo was tough on hills. Mentally wasn't into to it. Must have been thinking of sushi dinner.

  • Health data: Sleep: 3 Hours slept: 8

September 30

Run
  • 41m 25s
  • 5.00 miles
  • 08m 17s /Mi

Bally's. Treadmill @ 1%.

~~~~~~~~~~
Legs felt good.

Swim
  • 56m 54s
  • 3550.00 meters
  • 01m 36s /100 meters

wu:
500 8:25
2x(100kb, 50ez)
- 2:06, :48
- 2:16, :51
4x50 desc 47, 45, 43, 41
100 ez 1:39

main:
2x450 (6:50, 6:54)
2x550 (8:37, 8:35)
100 ez 1:44

cd:
50kb 1:06
50ez :52
50kb 1:09
200 free/back 1:57

~~~~~~~~~
Was racing Laura on the 400v450 and 500v550. She won the 4s and I won the 5s.

Macca on the IM run: "Go out and party all night, dance all night, get on the drink, come home and sleep for two hours, get that little slight hangover in the morning, then stand on the start line and run a marathon. That's the feeling -- your body feels sick, your body feels run down. That's how you're running these marathons, so when you're halfway through it, it's like you haven't slept, your body wants to stop, your body wants to sleep. It's depleted, it's empty."

  • Health data: Sleep: 3 Hours slept: 7.5

September 29

Run
  • 42m 21s
  • 5.00 miles
  • 08m 28s /Mi

Easy am run from home.

Bike
  • 1h 17m 28s
  • 25.83 miles
  • 20.00 Mi/hr

From VFNP.

wu:
19'

main:

1x30' FTP test 270/272 (not changing the value since its only 1W)

Also did 2x~3min OAB. 1 at low IM pace. 1 at high IM pace. Just wanted to get an idea what speed it equates to (at least for relatively flat and windless conditions)

~~~~~~~~~~~~~
Can't remember the last time I did any FTP work. Glad to see my FTP isn't down from the last time I tested (early July). Granted it was prob slightly higher (untested) in late Aug. Looking to get one more "bump" before IMAZ.

  • Health data: Sleep: 3 Hours slept: 7

September 28

Run
  • 1h 15m 43s
  • 9.02 miles
  • 08m 23s /Mi

Easy run from home.

~~~~~~
Legs felt ok.

Swim
  • 1h 06m 39s
  • 4000.00 meters
  • 01m 40s /100 meters

wu:
500 8:29
100 kickboard 2:10
50 ez :49
100 side kick 2:!6
50 ez :50
4x50 desc 45, 44, 42, 42
100 ez 1:43

main:
2x(500,400,300,100ez)
- 7:56, 6:18, 4:43, 1:45
- 7:54, 6:22, 4:43, 1:49

cd:
100 kickboard 2:08
200 free/back 3:40

http://sweatscience.com/your-neighbourhood-affects-your-bmi/ Another scary stat they stated that NYC is one of the least fat cities in America...only 42% are overweight. I guess that is good when the national average is 67%.

  • Health data: Sleep: 4 Hours slept: 7

September 27

Swim
  • 41m 28s
  • 2500.00 meters
  • 01m 39s /100 meters

Lunch swim.

1500 25:01 (8:24,8:17, 8:19)
1000 16:36 (8:12, 8:14)

Bike
  • 45m 43s
  • 11.84 miles
  • 15.54 Mi/hr

Recovery ride on trainer.

Have a slight head cold.

  • Health data: Sleep: 3 Sick: 2 Hours slept: 8.5
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konichiwa's Training Log


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