Bike
  • 2h 32m 47s
  • 44.32 miles
  • 17.41 Mi/hr

Late day ride on the Felt. The ride was hills and wind my favorite combination. Let me back up just a bit. I volunteer at a local Tri this morning. Was fun watch friends race. I was helping load the swim buoys and weights and I think I pulled a muscle in my left shoulder. It bothered me for a bit then I forgot about it when I go home. Well it started hurting real bad on my ride at 10 mile after climbing Lambs Gap a nice 1 mile with avg 18% grade. On the way out to Turtle Ridge Rd I decided to just climb it X1 time. There were plenty of other climbs along the way and back. Some thoughts creped through my head; I don't think I fully recovered from my 12 milers yesterday, My shoulder hurts badly and I really didn't realize that SavageMan was next weekend, OOP's. I finished today's ride thinking I am well prepared for the climbs at SavageMan and will rest up a bit.

Today's nets: 4659 ft of climbing and 3199 calories burned.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 8 Overall Workout: 2
Run
  • 1h 33m 49s
  • 12.00 miles
  • 07m 49s /Mi

Nice steady pace run. A little over dressed so I was a bit hot most of the run. The last 4 miles of the run was real misty so I became completely soaked and weight a ton. I really felt fine on this run. At mile 6 I needed to eat 3 shot blocks, but what gets me is I seemed to have fully recovered from that fast run on Thursday. That didn't happen a year ago. Total ascent was 1439 ft and total of 1600 calories burned.

Swim
  • 35m
  • 2000.00 yards
  • -----

1000yds fs
1000yds pb w/paddles

  • Health data: Sleep: 3 Stress: 3 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 4
REST DAY  Sealed
Swim
  • 42m
  • 2500.00 yards
  • -----

500yds fs @ 7:40
5X 100yds on 1:30 (1:20, 1:20, 1:22, 1:25, 1:26)
200yds fins kick 300yds fs X1
1000yds pb w/paddles

Run
  • 35m 50s
  • 5.25 miles
  • 06m 50s /Mi

Fast build type of run. The run was planed for 5 miles but just wanted to push the last 1/4 mile. I did my cool down after my recorded run as I do most of my runs. This is the fastest run I have done in over 20 years. Since my dedicated retune to the sport last year I've gone from recording 10 min miles (10 Jan 08) to runs like this. WOW!

Total 691 ft of climbing.

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
Bike
  • 2h 01m 48s
  • 35.55 miles
  • 17.51 Mi/hr

Hill riding on the CR1. Overcast with a chance of rain and it did rain last 8 miles. EZ effort with a harder concentrated effort on the hills. Lots of short 8-12% gardes with 3 longer (1/2-1 mile) 15-18% grades. I feel very confident on the hills for SavageMan. Total ascent 3221ft and 2353 cals burned.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 4 Hours slept: 8 Overall Workout: 4
Swim
  • 17m
  • 1000.00 yards
  • 01m 42s /100 yards

EZ 1000yds fs

Run
  • 50m 11s
  • 6.60 miles
  • 07m 36s /Mi

Bike
  • 4h 30m
  • 86.00 miles
  • 19.11 Mi/hr

Group ride on the CR1 with some friends from World Cup Cycling. There was 11 of us starting and after 30 mile 4 turned for a shorter ride. The remaining 7 of us really picked it up. Great ride! Total ascent was over 4500 ft of climbing and 5100 calories burned.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 4

BrotherTri's Training Log


 September 2009 
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