Run

• 49m 10s
• 5.50 miles
• 08m 56s /Mi

NOON

Run TT
Assess Fitness
50
After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. This can be run on track the or measured course (flat). Record the time and get a 10 minute cool down.

The above HR is for the 20 minute time trial. The official stats for the TT were 2.5 miles in 19:57. I did the run on the local HS track. I like seeing that my HR can get up this high and I survive.

Swim

• 1h 19m 22s
• 3350.00 meters
• 02m 22s /100 meters

6:30am

WU: 500 warm up. then 8 x 50 on 15 sec rest.

MS: 1500 yd time trial for time. After TT - swim a very easy 100. After easy swim 3x200 at the same effort at the TT on 15" rest.

CD: 250

I really thought I was going to break 30 minutes for the 1500. Did it in 30:13. I had the Tempo Trainer set at a cadence of 50 for the 1500. I guess if you subtract the time it takes me to hit the lap button I would be under 30 minutes. But, I can not officially count it until I see it on the watch. Anyone want to count laps for me? :)

Strength

• 1h 00m

9:00am

Full body work-out with Gail

Run

• 38m 28s
• 4.20 miles
• 09m 09s /Mi

3, 1.4 mile laps in the neighborhood park. The guilt of not doing anything all day finally got to me and I went out at about 8:30pm for the run.
Warm-up 3 min
1) 12:39
2) 12:46
3) 13:03
Cool-down 4 min

For this run, I decided to set my cadence at 91 and try to maintain that while running slow. It makes sense to me that if I can hold a cadence of 91 while running 9 min miles, then it will be easier to increase the cadence as I increase my speed up to 8 min miles and faster.

I had planned on doing the OWS clinic that DA and Dave Scott were putting on and then KSH and I were going for a ride. The intermittent monsoon-like conditions ruined that plan. I decided to drive out to were the swim clinic was being held just to check out the location. When I got there, I found out that they had changed plans and Dave Scott was doing a nutrition seminar at Sun and Ski sports at Grapevine Mills mall. The seminar was good and lasted about 2 hours with Q and A time.

Swim

• 1h 24m 01s
• 3500.00 meters
• 02m 24s /100 meters

I kept my cadence at 52 for the entire workout. 1 minute rest between intervals.

200M WARM-UP
100M 1:50
200M 3:53
300M 6:00
400M 8:01
500M 10:21
500M 10:34
400M 8:14
300M 6:13
200M 4:09
100M 2:01

Other than the fact I was fighting leg cramps from the 2nd 400 on, I was very happy with this swim. I was able to maintain the faster turnover the entire workout.

Bike

• 3h 49m 48s
• 65.31 miles
• 17.05 Mi/hr

I wanted to do 70-75 mile to prep for the 100 miler in Wax., but I ran short on time. My plan was to keep my HR under 140 and try to average 18mph. I think I had too many times when my HR got above 140. The last 5 miles were pretty tough on my quads. My nutrition worked great as I alternated a shot block and a cube of Pro Bar every 20 min. For hydration, I used Gu2O that gave me 100 calories in my aerobottle. I filled the bottle up 3 times. So I will need to gut out an extra 35 miles on the 23rd. I will put on my race wheels and there will be drafting to help.