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October 17

  • Health data: Sleep: 3 Hours slept: 8.75

October 16

Run
  • 12m 19s
  • 1.50 miles
  • 08m 13s /Mi

d/t est.

Ran to the Food Source to pick up milk and bread. Got some funny looks running home one in each arm.

Bike
  • 1h 47m 43s
  • 33.22 miles
  • 18.50 Mi/hr

All on SRT. It was kinda funny as Laura and I were comparing watts, and we both noted how it was strange that it was taking me so many watts to hold her wheel...I mean part of it road vs tri bike, etc., but then I realized I had the brake rubbing for the first 1h5m. Road the rest of the ride easy.

Cooked breakfast and hung out with Tina and Rob a bit.  Then Laura biked from the house and I ran to the bike shop and met her w/ the car on the trail.  Did some work on the porches after getting home.

Also decided I need to take some time to try and let my ribs/intercostal muscles heal.  It's not bad, just discomfort, esp when sneezing.  Anyways, decided to not run the 4-5mi I was going to run today, road the low bike with low PSI and am going to take tomorrow as a complete rest day.  Biking during the week will be all trainer, so that won't be an issue.  Really would like to be able to start swimming for real next week.

  • Health data: Sleep: 3 Hours slept: 8

October 15

Bike
  • 5h 13m 18s
  • 99.43 miles
  • 19.04 Mi/hr

Plan was...

15' wu

main:
~2h20m @ 200-210
10min ez
~1h10m @ 200-210
~1h20m @ 210-220

Had a flat <30min in. Then PT batteries died so I only had power through 2:28 and through 2:13 of the first interval (200/207, 1.04...a bit high VI given over half was on trail)

Windy. According to wunderground, just under 10mph to start, before peaking at 21mph sustained at 1pm. Make the second loop tough, especially since I didn't have the PM to know how I was doing. Mentally tough.

Run
  • 59m 16s
  • 7.40 miles
  • 08m /Mi

Brick run at IM pace.

~~~~~~~``
Had to work a little harder today for the pace than my last race rehearsal.

Hung out with sister and Rob for a bit after the workout before the four of us went to the Finn FallFest (a friend's annual house party)

  • Health data: Sleep: 3 Hours slept: 7.5

October 14

Swim
  • 28m 49s
  • 1500.00 meters
  • 01m 55s /100 meters

3x
(200 ez, 100kb, 100 ez, 100 kb)

Kick sets were typically 2:20 +/-. I've done 100 kick as good as 1:5x, but never kicked this much and it caught up to me quickly.

  • Health data: Sleep: 3 Hours slept: 8.5

October 13

Swim
  • 49m 06s
  • 3000.00 meters
  • 01m 38s /100 meters

wu:
300 4:38
200 drills
4x50 41, 41, 42, 42

main:
1000 15:43
25ez
75 kb 1:41
500 7:51
100 kb 2:17
400 6:16
100 kb 2:11
100 ez

~~~~~~~~~~~
Shoulder seemed fine, but I had some discomfort with the ribs / intercostal muscles on the right side. Took the swim easy, didn't descend the 50s like I normally do and I did more kicking.

We'll see how things feel tonight. I was planning on swimming a double tomorrow but I'll play it by ear as I don't want to swim if pushes back the recovery. At a minimum I should be able to get some kicking in.

Run
  • 2h 00m 19s
  • 15.11 miles
  • 07m 57s /Mi

Plan was...
4 @ 8:00s
4 @ 7:50s
4 @ 7:40s
2 @ whatever I have left
1 @ rec/ez

Had avg around 7:53/4 before cd mile.

Good long run. Mild, misty and humid.

  • Health data: Sleep: 3 Hours slept: 7

October 12

Bike
  • 1h 30m
  • 30.00 miles
  • 20.00 Mi/hr

Trainer.
22' wu w/ normal wu set
2x30' @ L3 effort (4')

Ugh, was planning on a double swim today and wouldn't you know the pool is closed for the day (although they said it may open later)  #annoyed

  • Health data: Sleep: 3 Hours slept: 7.25

October 11

Run
  • 1h 02m 34s
  • 8.03 miles
  • 07m 47s /Mi

2.75mi wu to track w/ 1x drills, strides
0.25 on track w/ drills, strides
2x1.5mi tempo (0.25 walk/jog)
1.5 cd

~~~~~~~~~~~`
Started tempo with the intention of running 3mi straight, but legs were dead so I modified it and still struggled. Oh well. No big deal.

Bike
  • 1h 10m 12s
  • 23.98 miles
  • 20.50 Mi/hr

25' wu w/ 3x1' pu

main:
2x15' L4 (4')
- 280, 271

7' cd

~~~~~~~~~
On the low end of L4, but not bad consider AM tempo run (that was far from great) and a banged up body.

  • Health data: Sleep: 3 Hours slept: 7.25
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konichiwa's Training Log


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