Bike
  • 2h 43m
  • 46.65 miles
  • 17.17 Mi/hr

EZ WC shop ride on the CR1 today. Total ascent was around 2300ft.

Swim
  • 55m
  • 3000.00 yards
  • -----

1000yds fs
200yds fins kick 300yds fs X2
1000yds pb w/paddles

  • Health data: Sleep: 3 Stress: 3 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 4
Bike
  • 3h 07m
  • 53.85 miles
  • 17.28 Mi/hr

Yep more hills. This was a ride on the Felt with the new gearing 53-38 chain rings and 12-27 cassette. Very nice! I do think I'll change out the 53 for a 52 b/c I was climbing a lot more in the big chain ring with that cassette.

Anyway something I thought of and I think I heard it some where but can't remember where. "A short term of pain and suffering, a life time of bragging rights." This equates to today's ride and the X2 hill repeats on Turtle Ridge Rd at 22% grade. The steep part is only a 1/2 mile long but a real wake up type of climb. The decent is ALL brake and a supper view.

6170 ft of climbing and 3752 calories burned.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 4
Run
  • 48m 46s
  • 6.50 miles
  • 07m 30s /Mi

Hill repeats X3, inspired from gopennstate. Thanks Jenn!.

Total ascent was 1077ft and total of 859 calories burned.

Swim
  • 25m
  • 1500.00 yards
  • 01m 40s /100 yards

500yds fs EZ
1000yds pb w/paddles

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 4 Hours slept: 8 Overall Workout: 4
Bike
  • 3h 11m
  • 53.03 miles
  • 16.66 Mi/hr

You got it LOTS of HILLs. I even found a 22% grade, Turtle Ridge Rd so happy. Next ride out that way I do some hill repeats on it. Total ascent was over 4000ft.

Keep this in mind when you read the following; Plan to succeed and accept the outcome. 

I have been thinking about my plans for next years Ironman race (s).  I thought about registering for either Ironman Wisconsin or Ironman Florida this year.  That would mean I could be doing two Ironman’s in 2010, Ironman Lake Placid which I am already registered for and one of the other two (IMWI or IMFL).  I think I am more than capable of do two in a season.  Now here is my flip side.  I want to qualify for Kona, right.  I think I have a very good chance of doing so at LP.  If I do so that means that if I register for any other IM’s I will not go because I will be doing Kona, right.  Kona is in Oct and the focus will shift to that race. 

I was 20 some minutes from qualify in my AG this year.  Yeah I know might as well been an hour.  The past several years cut off at IMLP for my age group has been in the 10:30’ish time frame.  So to be safe lets say I need to cut off 28 minutes off my current IM time.  Again I thing it is doable.  Fred suggested more emphasis on the bike, which I agree.  Then that leaves me with working on the run and I am doing so.  Actually if I have the same run performance as this year but not walk though the six AS I did, I could cut 9 minutes there.  See this is working out just fine.

In my mind these are my chances.  I will be fitter and more experience in the long course.  If my AG field stays consistence in KQ time as in the past years and I can cut 28 minutes off this past year’s time I’ll make the KQ.  So with all that said I will focus on IMLP and KQ.  So that is the goal.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3
Run
  • 1h 28m 37s
  • 11.25 miles
  • 07m 53s /Mi

Nice steady pace run. Total ascent was 1106 ft and total of 1457 calories burned.

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

1000yds fs EZ
200yds fins kick 300yds fs
500yds pb w/paddles

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3
Run
  • 44m 22s
  • 6.25 miles
  • 07m 06s /Mi

Fast run! Felt GREAT. I need to do this kind of run x4 after 2.4 mile swim and a 112 mile bike. :)

Mile 5 was some rollers so ended up with 654 ft of climbing.

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 8 Overall Workout: 4
Bike
  • 2h 11m
  • 37.30 miles
  • 17.08 Mi/hr

CR1 ride today on LOTS of hills. Very cool actually I really got very cold by the end of the ride. It was a hard ride and my efforts show b/c I am very tired. Total ascent was around 3000ft.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3

BrotherTri's Training Log


 September 2009 
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