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September 12

Bike
  • 1h 20m 48s
  • 25.00 miles
  • 18.56 Mi/hr
Run
  • 1h 05m 42s
  • 6.20 miles
  • 10m 35s /Mi
Swim
  • 23m 31s
  • 1584.00 yards
  • 01m 29s /100 yards
I completed my first oly in 2:53:13...race report is in progress.

September 11

Sport
  • Walking
  • 25m

September 10

Bike #1
  • 15m
  • 2.33 miles
  • -----
Bike #2
  • 25m
  • 4.72 miles
  • -----

I walked the bike through a couple of the more chaotic intersections. :) Better safe than sorry.

Run
  • 07m
  • -----
  • -----
Swim
  • 37m
  • -----
  • -----

Swimming in Lake Wingra as the sunset

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    1
    20
    20
    0
    0
  • ABS - Crunches, Bicycle
    1
    20
    20
    0
    0
  • ABS - Crunches, Knee Up
    1
    20
    20
    0
    0
  • ABS - Crunches, Lying Oblique
    2
    20
    20
    0
    0
  • ABS - Oblique Leg Extensions
    2
    20
    20
    0
    0
  • CORE - Half Up Twists
    1
    20
    20
    0
    0
  • CORE - Heel Touches
    1
    20
    20
    0
    0
  • CORE - Hip lifts
    1
    20
    20
    0
    0
  • CORE - Pushups (FB)
    1
    20
    20
    0
    0
  • CORE - Side Plank Crunch
    2
    20
    20
    0
    0
  • CORE - Superman
    1
    20
    20
    0
    0
  • LEGS - Bridged Leg Lifts
    1
    20
    20
    0
    0

September 9

Bike #1
  • 45m
  • 8.25 miles
  • -----

To Fleet Feet

Bike #2
  • 33m
  • 7.64 miles
  • 13.89 Mi/hr

Coming back

I rode the Fuji to Fleet feet to pick up the rental wetsuit. 

I am going to go back tomorrow and exchange it for a sleeveless suit one size larger.  It's too bad that I didn't make that decision while I was at the store.  Oh well, I will have one more bike workout before my race.

September 8

Bike
  • 26m
  • -----
  • -----

to the LBS to swap saddles and then back

Sport
  • Walking
  • 3h 15m
I toured some of Madison on foot.

September 7

Swim
  • 35m
  • -----
  • -----

Blech. The 50 meter pool makes me feel slow and out of shape.

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    1
    20
    20
    0
    0
  • ABS - Crunches, Bicycle
    1
    20
    20
    0
    0
  • ABS - Crunches, Knee Up
    1
    20
    20
    0
    0
  • ABS - Crunches, Lying Oblique
    2
    20
    20
    0
    0
  • ABS - Oblique Leg Extensions
    2
    20
    20
    0
    0
  • CORE - Half Up Twists
    1
    20
    20
    0
    0
  • CORE - Heel Touches
    1
    20
    20
    0
    0
  • CORE - Hip lifts
    1
    20
    20
    0
    0
  • CORE - Pushups (FB)
    1
    20
    20
    0
    0
  • CORE - Side Plank Crunch
    2
    20
    20
    0
    0
  • CORE - Superman
    1
    20
    20
    0
    0
  • LEGS - Bridged Leg Lifts
    1
    20
    20
    0
    0

ugh

When I first started doing this I couldn't do hip lifts...now I can do them fairly well.

September 6

Bike
  • 2h 20m
  • 33.00 miles
  • 14.14 Mi/hr

I was pre-riding the lake Geneva Oly course. I was distracted by the scenery at mile 13 and managed to make an 8 mile detour increasing the 25 mile course to 33 miles. That 8 miles included a good bit of climbing too. I spent some time socializing with the locals at mile 13.25 They were super friendly...even offered to throw my bike on back of one of their four wheeling off road buggies and give me a lift. *cringe* Four-wheeling is fun, but this bike isn't going to be 'thrown' anywhere.

Swim
  • 45m
  • -----
  • -----

In Lake Wingra

tried out the new wetsuit...it is going to go back. I got super claustrophobic and was easily disoriented. I ended up peeling it down to my waist and made my way back to shore with a mixture of sculling, elementary backstroke, head high breaststroke, backstroke, flutter-kicking on my back, and treading water while wondering where the heck Dave was.

I went down to Lake Geneva with Dave this morning to check out the bike courses.

This is my longest bike ride yet...and I did it on tired legs.  :)

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mchally's Training Log


 September 2009 
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