Ironman. Wisconsin. September 2007.

(Dis?)respecting 140.6

2008-10-23T17:08:00.000-07:00

9 Days from now will be my third 140.6 Ironman distance triathlon. This one, the inaugural Beach to Battleship, will be held right here in NC with only about 500 participants. A protected salt water swim going with the incoming tide, a flat bike course, and a mostly flat run course theoretically make it an easier course than previous courses I've experienced. However, my training has been very different from either of my other two Ironman distance events. In summary, since my last IM in July:

- I've only swam an average of 1.5 times a week averaging 2500 yards per swim
- I've only biked over 100 miles once, plus one 90 miler with a 15 minute rest in the middle and one 80 miler
- I've only run 18 miles once, 15 miles three times

This amounts to about 1/3 of the volume of big workouts I completed to prepare for either of my other two Ironman events. I told myself long ago I'd compete in this event for fun (if there is such a thing in Ironman distance competition). Most of all it will be great to see a few of my friends complete their first Ironman distance event. I look forward to that most of all. For me, this is essentially an experiment to see if my fitness from the past 18 months can carry me through...along with what I hope is a big hearted effort! I must remember...

- live only in the current moment
- pedal with light legs
- experience flow

And, practially speaking...

- slow swim start
- pace smart on bike with big savings for 2nd half
- eat well and often
- run loose and easy

There, I've disclaimed the event and pitched my excuse. All future posts and discussions will be about how I will approach the event and what I expect to do to execute well.

2008-10-10T04:51:00.001-07:00

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Posted via Pixelpipe.

Ironman Wisconsin Finisher - blog closing!!!

2007-09-11T19:07:00.001-07:00

I finished! 11:09:59.

All workouts leading up to IM Wisconsin and a race report can be found at:

www.luckytri.blogspot.com

All future workouts can be found at:

http://luckytritraining.blogspot.com/

There will be no further posts on this blog.

9/4/07, Tuesday

2007-09-04T19:39:00.000-07:00

Bike, 21miles, 18mph, easy

Group ride with Louisville Bicycle Club in Louisville, KY on the drive to Madison. This is where we stayed over and I found a Tuesday night ride with 70 riders! Awesome.

9/3/07, Monday

2007-09-04T19:38:00.002-07:00

Swim, open water 1.3mi
Bike, 40min easy

9/2/07, Sunday

2007-09-04T19:38:00.001-07:00

Run, easy 50min

9/1/07, Saturday

2007-09-01T09:29:00.000-07:00

Ride 3 hrs, 57mi
T-run 15min

Wow. Weather makes a huge difference. 18.5mph average in 75 degrees = feeling great at the end. This was a perfectly executed first lap of the IM. Second lap could be slightly stronger if I can get weather like that in WI and have no random stomach issues. T-run was nice n easy.

Nutrition:
1 bottle gatorade endurance
1 bottle perpetuem
1 bottle water
1 powerbar
1 gel
3/4 can red bull

8/31/07, Friday

2007-08-31T18:24:00.001-07:00

Swim, Lake 1mi, 45 minutes
Bike, 14mi easy with some pick ups

Feeling good and strong. Taking it easy.

8/30/07, Thursday

2007-08-30T12:37:00.000-07:00

Spin 30min, HR2 high and 3
Run 40min, tempo at HR2-3 with pickups
Swim 4500 w/some fast 50s

8/29/07, Wednesday

2007-08-30T12:36:00.000-07:00

Big Ole Day Off.

8/28/07, Tuesday

2007-08-28T18:19:00.000-07:00

Spin 30 min, w/some HR3 effort
Run 30 min easy, some tempo

Skipped half of spin due to crotch issues. Maybe it was the shorts, maybe the crappy spin bike seat, maybe neither. Then had a short run due to GI problem. This workout was a half-ass mess. Day off tomorrow to re-group for home stretch workouts....

8/27/07, Monday

2007-08-28T18:18:00.000-07:00

Swim 3000yds
Some kick, stroke, drills and a lot of free

Skipped 2nd half of workout to try to continue to shake sinus issue.

8/26/07, Sunday

2007-08-27T12:44:00.000-07:00

Run 10miles, 1.5 hours

Nice N easy due to head cold / sinus problem continuance. Felt good during most of run at a semi-easy pace. No HR monitor. Faded later in day due to illness+last big weekend workout.

8/25/07, Saturday

2007-08-25T17:14:00.000-07:00

Swim 1 mile @ 75-85% effort
Ride 80mi, <4.5 hrs, 19.1mph avg
Skipped t-run 30

Ouch. It was 97 degrees at the finish of this mostly draft-free swim/ride. My lingering sinus issue combined with the extreme heat and humidity had me somewhat light headed towards the end. And I made the call that a t-run would have put me at risk of heat exhaustion.

The good news is that I felt fit enough to run at the end if the heat was not so intense. And, if I am able to do this heat ride with a moderate illness I am feeling pretty fit. However, I learned that a hot IM will have me dialing the cycling speed way down.

Nutrition:
Oatmeal pre-ride, coffee pre-ride
1 bottle gatorade endurance
1 bottle perpetuem
3 bottles water
2 bottles gatorade
1 coke
1 red bull
3 gels (not near enough food intake, duly noted)

8/24/07, Friday

2007-08-25T02:59:00.000-07:00

Swim AM, 1.3mile open water
Swim PM, 1500yds as 4oo free, 100 fast free

Swim day.

8/23/07, Thursday

2007-08-23T17:11:00.000-07:00

Spin bike 35min, HR2-3
Run 5mi, 40min, tempo, HR2+

Lack of sleep and creeping sinus infection had me out of bed slow but workout was strong. Planned to swim later in day but green muck in head and proximity to taper convinced me a nap was a better idea.

8/22/07, Wednesday

2007-08-23T00:28:00.002-07:00

AM Run 1.25hrs, 9-10mi, 1/2 interval, 1/2 tempo
PM Swim 1.75hrs, 4500yds, drills and 4oo decendings

A great workout day. Had some minor stomach issues in middle of swim but worked through them for what turned out to be a very strong day.

8/21/07, Tuesday

2007-08-23T00:28:00.001-07:00

Day off.

Scheduled.

8/20/07, Monday

2007-08-23T00:27:00.000-07:00

Run 2.25hrs, 15miles

Make up run from Sunday. Healthy, but moderate, pacing. No HR monitor.

8/19/07, Sunday

2007-08-19T15:44:00.000-07:00

Day off. Unplanned.

Missed 2.5 hour run due to onset of massive head cold. Yesterday's ride/run was at the beach and very strong but apparently wiped me out. I felt something minor coming on Friday night but it has now kicked in full swing. A good omen...get it out as I head into gradual taper!

8/17/07, Friday (out of order)

2007-08-18T13:55:00.000-07:00

1.3 mile open water swim

Getting faster, still not fast. More comfortable in water - 100% bilateral breathing.

8/18/07, Saturday

2007-08-18T13:51:00.000-07:00

Bike 93mi, 19.4mph avg, 4.75 hours
Run 65min, 8mi

Don't be deceived. I am at the beach so its fast, flat and hot. The bike was still a lot of work in the wind and with some moderate hills. Nice to do 22-24mph with the wind of course. The run was OK but a lot of work in the heat.

Nutrition:
Bike:
1 bottle gatorade endurance
1 bottle perpetuem
1 bottle gatorade
3/4 can red bull
3 bottles water
1 lara bar
2/3 power bar
2 gels
Run:
1 bottle gatorade endurance
1 bottle gatorade
1/3 bottle water

8/16/07, Thursday

2007-08-17T02:52:00.000-07:00

Spin 30 easy/moderate
T-Run intervals 85min, moderate+ (3x15 in HR3), 10mi
Swim (later in day) 3000yds, 75min pretty easy
Rock climb (actually mostly take pics of my daughter) indoors

A four sport day! SBR all went very well. Confidence in water is increasing and fatigue after is nominal. Knees took a beating on interval run but still felt pretty good all day.

8/15/07, Wednesday

2007-08-15T18:03:00.000-07:00

Run, 30min, 4mi, 5AM
Spin, 70min, as prescribed, intervals of 15min in HR3, 5:30AM
Run, 30min, 4mi, 6:40AM

My own format today. Had to start running at 5AM due to YMCA not opening in time to bike then run a full 60min t-run. Did run-bike-run all in a row with no long rest.

8/14/07, Tuesday

2007-08-14T18:35:00.000-07:00

Unplanned DAY OFF.

Arrived home late from trip. Will move turbo and t-run to Weds (as run-spin-run) due to time constraint of YMCA not opening until 5:30AM and need to be on plane at 9AM. Will move Weds swim to Thursday afternoon.

8/13/07, Monday

2007-08-13T18:37:00.000-07:00

Swim 4500yds, 1.75hrs, some drills, mostly free with many small rests by design.

Great swim today. Exactly as prescribed. Could feel differences in stroke to change speed. Confidence was high. If I can only swim straight I'll be in good shape for IM...

8/12/07, Sunday, Part II

2007-08-12T18:22:00.000-07:00

Run 35min, 4mi

I think this brings my daily total to 3 hours 5min of running and about 21 or 22 miles. A big day especially considering I almost ripped myself apart on yesterday's 118 mile ride. I feel really good about my legs' ability to hold up when tired. The question becomes whether they can do it during IM and with less nutrition in the gut. 28 days to find out.

8/12/07, Sunday, Part I

2007-08-12T07:17:00.000-07:00

Run, 2.5hrs, estimated at 16.5-17 miles
All HR1-2

Great AM run. Considering how I crushed myself on the bike yesterday I sure felt good on miles 5-17 of this run. I could have completed a marathon today. 30min more to run this PM.

8/11/07, Saturday

2007-08-12T07:11:00.000-07:00

Bike 118miles, 6.5 hours for 112, 6.75hrs total. Just over 17mph avg.

Wow. This hurt. Rode the first 60mi with another rider than back on my own. It wasn't that hot but I was feeling a bit "heat-dazed" at the finish. Skipped 20min t-run due to heat, which seemed bad but actually was not. My finish weight was down to 139 which indicates I was slightly under hydrated. Not running was probably a good call. See next post on big run next day.

Bike Nutrition:
1 bottle gatorade endurance
1 bottle perpetuem
1 bottle red gatorade
2 bottles water
1 red bull
1/2 can coke
3 gels
1 power bar
1 peanut butter granola bar pack

8/10/07, Friday

2007-08-12T07:10:00.000-07:00

Swim 1.2 mi open water
Spin bike 40min

Easy day with good swim. Lake is getting VERY warm. Sweating during swims.

8/9/07, Thursday

2007-08-12T07:09:00.000-07:00

Run 45min, est 5-6mi

Easy run in Minneapolis. Ran from my hotel to see the collapsed bridge making national headlines.

8/8/07, Wednesday

2007-08-12T07:08:00.000-07:00

Run 10mile/1.2hour interval (15/12/10)
Swim 2500 mostly free some stroke and kick

Used up my juice on the t-run and subsequently a bit flat and pressed for time in the pool. Great interval run perfectly managed via HR.

8/7/07, Tuesday

2007-08-11T14:15:00.002-07:00

Spin bike 60
Weights

Good turbo workout. I made it and stayed in HR3 for 2 out of 3 of the 12 minute intervals. One of my better turbos.

8/6/07, Monday

2007-08-11T14:15:00.001-07:00

Swim 4250yds

Very strong swim day.

8/5/07, Sunday

2007-08-11T14:14:00.000-07:00

Run, 10 miles <1.5 hours

Trail run at moderate effort.

8/4/07, Saturday

2007-08-04T11:41:00.000-07:00

Ride 70mi w/group, 20mph avg, 3.5hrs, moderate to hard effort.
Run 40min, 4.8mi, moderate effort.

Once again a bit hard on the bike because I was so fresh from a recovery week. Feeling tired now but will be ready to jump into two more key IM weeks!!

8/3/07, Friday

2007-08-04T11:40:00.000-07:00

Run 5-6 easy, 50min

Ran around Univ. of Alabama campus in Tuscaloosa. Cool.

8/2/07, Thursday

2007-08-04T11:38:00.000-07:00

Mini-tri fun day!

Swim aerobic 2500 as 2x1000, 1x500 for times sake.
Ride 16mi moderate, 50min
Run 2.5mi easy/moderate

Flew home from Hartford, workout, fly out to Birmingham. Had to cram a lot in.

8/1/07, Wednesday

2007-08-04T11:30:00.000-07:00

Weights only 40min

Tuesday, 7/31/07

2007-08-01T05:13:00.002-07:00

Spin 60min easy
Swim 2500, drills and stroke easy

Felt good on bike, bad in swim. Form was still good but stomach was bothering me. I perservered anyway and completed the easy swim workout.

Monday 7/30/07

2007-08-01T05:13:00.001-07:00

DAY OFF

Its a recovery week so I decided to forgo this one.

7/29/07, Sunday, Part II

2007-08-01T05:11:00.000-07:00

Run, 4mi, untimed, No HR

The second run of the two-a-day. Felt good and got me to 19mi on the day. Breaking run into two parts is noticeably less detrimental to joints and muscles.

7/29/07, Sunday, Part I

2007-07-29T06:00:00.000-07:00

6AM Run
15mi, 2:08
2/3 bottle gatorade endurance
one gel

Apparently two beers, three deep fried stuffed jalapenos, and three fish tacos after 8PM the night before the big run are not as detrimental as one would think. We'll see if they attack this afternoon. I must admit feeling a bit rugged at the start of course.

HR stayed in 1-2 with the exception of a few hills. 72deg, 88%humidity.

7/29/07, Saturday

2007-07-28T14:29:00.002-07:00

Bike 83mi, 4.5hrs, 18mph avg, HR 1-2, some 3, tiny bit of 4
T-run 5.5mi, 50min, no HR, easy pace

Bike nutrition:
1 bottle gatorade endurance
1 bottle perpetuem
1 bottle water
1 red bull
2/3 power bar
6 pb crackers
1 gel
Run nutrition:
1 bottle gatorade endurance

Horrible start followed by super finish. Not sure why but came alive in last 1/3 of bike and ran up some hills with solid, but in control, pacing. Run was way below threshold of what I can do. Good IM pacing day I'd say.

7/28/07, Friday

2007-07-28T14:29:00.001-07:00

Day off.

All day travel to Ohio.

7/26/07

2007-07-28T14:28:00.003-07:00

Spin 60min easy/mod
Weights 40min moderate

Not much to say on this one.

7/25/07, Wednesday

2007-07-25T12:37:00.001-07:00

Swim 4500yds, 1.75 hrs, 85% effort for main set
Prescribed workout except cooldown - subbed a 500 free for drills
Run 60min, 6 or 7 miles, intervals 10/8/6 @ HR3 with 3 min recovery in between

Very solid day. Felt dreary heading to swim so I cranked down a Sobe Adrenaline Rush. Must have helped because I was solid in the pool. Run was good, not great. I'm sure 87deg did not help.

7/24/07, Tuesday

2007-07-24T14:34:00.001-07:00

Run 50min HR 1 some 2

Easy, easy run all around the University of Alabama in Tuscaloosa. Very cool. Ran by aquatic center (should have brought goggles!) football stadium, law school, student housing. Beautiful campus. I hope we win this business so I can train here again.

7/23/07, Monday

2007-07-24T14:29:00.000-07:00

Swim 4200, 1.75 hrs w/stops aerobic
Bike 50min, 15+mi HR 1-2

Another very good swim day. 100% bilateral and good rythym entire time. Bike was basically a fun ride but followed shortly after swim.

7/22/07, Sunday

2007-07-23T04:46:00.001-07:00

7mile trail run
60min

No HR but RPE had me thinking I was about high zone 3. Ran with others to keep pace moving. Weather was low 70s which had me feeling very relaxed entire time.

7/21/07, Saturday

2007-07-23T04:40:00.000-07:00

Bike 108mls, 5.75hrs
18.4mph avg
6ooo feet elevation gain
T-run 50min, 6 miles

Huge day. Went a tiny bit too hard on the bike (low/mid zone 3) but did not pay for it on the run. End of the bike was a bit tough but run was very solid. First 70 miles were group ride then on my own. I did some leading and a bit of pushing. Nutrition was solid. Did not feel stuffed and kept digesting during run and bike. Low 80s temps helped.

Nutrition:
Bike:
1 bottle gatorade endurance
1 bottle perpetuem
1 bottle water
2 bottles gatordade
1 red bull at mile 60
12 peanut butter crackers
2 gels (including one on last 3 miles)
1 powerbar
Run:
1 bottle gatorade endurance

7/20/07, Friday

2007-07-23T04:39:00.000-07:00

1 hour open water swim, 1.3mi

Swam my pace with a couple short bursts. I continue to be one of the lagging swimmers in the Friday group but it sure is fun getting out there with a group and seeing the sun rise while swimming.

7/19/07, Thursday

2007-07-23T04:38:00.001-07:00

1 hour spin
45 min run

Ended up turning turbo spin day into easy spin day. I guess yesterday wiped me out more than I thought. Overall a very easy workout today.

7/18/07, Wednesday

2007-07-23T04:35:00.000-07:00

Swim 4250, 1.75 hrs
Run 6mi with intervals 10/8/6

This was a fantastic workout day. Easily my best swim day ever followed later that day by a very strong 40min hammer of a run on my neighborhood loop. I don't seem to be losing much speed and I feel great afterwards. I do need to extend my run distance to make the hour prescribed for these interval runs.

7/17/07, Tuesday

2007-07-17T07:33:00.000-07:00

Spin bike 65min
HR 1-2, NO 3
Weights 30min

Due to big run Sunday, hard bike/run Saturday, and big swim yesterday I delayed the turbo spin to this coming Thursday. Today became easy spin day with no t-run because my achilles is bothering me mildly again. The 16 mile run on Sunday is leaving its mark. Feeling good otherwise.

7/16/07, Monday

2007-07-17T07:32:00.000-07:00

Swim 4500yds
1.75hrs
mostly free aerobic, some pull, some choice

Swam as prescribed. Strange nausea feeling during much of swim. Perservered anyway. Biggest swim ever.

7/15/07, Sunday

2007-07-17T07:29:00.000-07:00

Run
16mi
2.25hrs
no HR / RPE had me at 1-2, maybe some low 3

This was not the plan. It was supposed to be a 1.25 hour run but I got lost since I ran from the hospital. Made it back safely with a huge run under my belt...

7/14/07, Saturday

2007-07-14T18:33:00.002-07:00

Madison turned one day old today.

Daddy rode 86miles, 4.5hrs, 19.5mph avg (group ride)
HR avg 136
HR max 187
t-run 23:35, 3.1 miles
HR avg 166
HR max 181

Yes, Daddy was a bit wired up today. I did a lot of leading and I blasted a pretty long hill harder than I have ever rode in my life (hence the 187 HR). Then I pushed a little too hard on a t-run in 90 degrees and high humidity. Must be the halo of childbirth as this was supposed to be an easier day. At least this gurantees me an easy long run Sunday.

7/13/07

2007-07-14T18:33:00.001-07:00

DAY OFF

Madison Elizabeth Luckinbill is born!!!!

7/12/07, Thursday

2007-07-14T18:32:00.000-07:00

30 spin
40 interval t-run

Missed weights to head home to cover while mommy goes to baby doctor.

7/11/07, Wednesday

2007-07-11T06:28:00.000-07:00

1 hour swim, 3000 yds.

Did presribed workout and added a 500 free since I came up short on Monday. Felt good in the pool, especially during 500. Still a bit frustrated that it takes me close to a full minute to swim a relaxed 50...

7/10/07, Tuesday

2007-07-11T06:27:00.000-07:00

45 spin bike HR1-2 easy!
40min t-run HR1-2 easy!
45min weights

Felt really fit on bike and run. Put some resistance on bike and just cruised. Then on run I kept finding myself picking up the pace due to how good I was feeling. This recovery week stuff sure is relaxing.

7/9/07, Monday

2007-07-11T06:26:00.000-07:00

1500 yd swim.

Stomach issues. Cut swim short.

7/8/07, Sunday

2007-07-08T16:52:00.000-07:00

5AM adventure run
90 min, HR1-2, partial trail run in the dark
about 9 miles of hills and trails

7/7/07, Saturday

2007-07-07T14:20:00.000-07:00

5.5 hour bike, 107miles, 8700' vertical gain, 18.9mph avg.
HRavg 131, max 174

My first century. Had a couple 90s before this but made the big hundy today. Rode solid with a group of 3 so some drafting occurred. I did some lead and had a strong finish, able to crush some hills from miles 85 to 100. Skipped t-run to save legs for 5AM run Sunday.

Nutrition:
3 gels
1 bottle perpetuum
1 bottle gatorade endurance
1 bottle gatorade
2 bottles water
1 pack of pb crackers

7/6/07, Friday

2007-07-06T18:17:00.000-07:00

1.5mi open water swim, under 1 hour

7/5/07, Thursday

2007-07-06T18:16:00.000-07:00

5:45AM
30min spin 1,2,3
30min run 2,3 low
45min weights

6/4/07, Wednesday, Independence Day

2007-07-04T15:34:00.000-07:00

45min+ open water swim, approx 1.1mi
45min+ AT swim, skipped warm up and cool down but did:
400 pull
3x(200 on 20sec rest, 2x100 on 10sec rest, 4x50 on 5 sec rest) @ 85% effort
40min, 5 mile interval run (8/6/4min@HR 3 with 3min rest between)

Very solid swim day. Interval run was in 90 degrees so effort, while clearly mid to upper zone 3, felt a tad bit subdued.

7/3/07, Tuesday

2007-07-04T15:32:00.000-07:00

1:15 Turbo Spin as prescribed
40min t-run 1-3, low 3
45 weights

Great turbo. HR was where is should have been. T-run was easy - moderate effort. about 5 miles.

7/2/07, Monday

2007-07-04T15:31:00.002-07:00

3500 Aerobic swim workout, 1:30ish

Good solid swim. Completed entire prescribed workout.

7/1/07, Sunday

2007-07-04T15:31:00.001-07:00

Day off.

6/30/07, Saturday

2007-07-01T05:19:00.000-07:00

3:45 ride, 80mi, HRavg 138, HR lots of 2 with a bunch of 3, HR max 178
32min t-run, 4 miles HR avg 155, max 179

A big day that fell a bit short on overall time but likely made up for it in intensity. High humidity meant lots of fluid intake. Also fell a bit short on food intake. Plenty of liquid calories but only two gels for food.

6/29/07, Friday

2007-06-29T18:10:00.000-07:00

6AM 1.2mile open water swim - NO WETSUIT, first time I've done that long w/out
Later in 90degrees...10mile run / 90min., HR 1-2 only

Big day. Legs felt pretty good although run was very slow. And hilly.

6/28/07, Thursday

2007-06-29T18:04:00.000-07:00

5:45AM brick class
30 spin HR 3
45 run, 5miles, HR1,2 some 3
1000yds as 175 free / 25 stroke

Solid morning workout but fell short on making up Wednesday's swim as planned.

6/27/07, Wednesday

2007-06-29T18:03:00.000-07:00

Unplanned day off. Missed AT Swim.

6/26/07, Tuesday

2007-06-29T17:02:00.000-07:00

5:45AM Turbo spin as prescribed, 70min
30min t-run

6/25/07, Monday

2007-06-25T10:11:00.002-07:00

6AM., 1.3mile open water swim
5PM, 45min weights, w/u spin

Need to ditch the wetsuit. Water is getting too hot.

6/24/07, Sunday

2007-06-25T10:11:00.001-07:00

Day off after big ride.

6/23/07, Saturday

2007-06-23T12:36:00.000-07:00

6:30AM, 75-80deg
90mi ride, 4.75hrs, bunch of short stops
18.6mph avg.
2mi, 20min t-run very hilly

Big day. Very strong went really well. Rode with 2 others entire time. Did some lead.

6/22/07, Friday

2007-06-23T12:35:00.000-07:00

5:45AM
Lake Swim 1.3 miles

Easy aerobic. Worked on form. Wetsuit for 2/3, none for last 1/3. Went very well without!

6/21/07, Thursday, longest day of year

2007-06-21T18:24:00.000-07:00

5:45AM
30 spin HR2-3
30 easy run HR2
30 swim, 1000+ w/stroke and free

Later
1:45 road ride/33mi, HR 1-2 (129avg, 158max)

Good moderate effort day. Getting back in the groove after Xterra.

6/20/07, Wednesday

2007-06-20T18:32:00.000-07:00

45spin HR 1-2, some 3
30min weights
1000yds swim easy free/25min

6/19/07, Tuesday

2007-06-20T08:44:00.000-07:00

60min outside bike ride

A little tired. Mostly zone 1, some 2, and a few 3 bursts. Moderate hills.

6/18/07, Monday

2007-06-20T08:43:00.000-07:00

Recovery Day.

Feeling good. No issues from race.

6/17/07, Sunday

2007-06-17T18:28:00.000-07:00

Xterra SE Championship race day. Details here shortly.

6/16/07, Saturday

2007-06-17T18:27:00.001-07:00

1 hour mod-hard mtn bike
600yd river swim easy
30min easy-mod mtn bike

Xterra scouting and prep.

6/15/07, Friday

2007-06-17T18:26:00.002-07:00

1200 yds easy swim in river

Xterra swim clinic.

6/14/07, Thursday

2007-06-17T18:26:00.001-07:00

YMCA brick class
30min spin, HR 2-3
30min run, HR 2-4low
1000yd swim

Good day. Went pretty hard.

6/12/07, Tuesday

2007-06-12T19:30:00.000-07:00

90min MTB singletrack, HR avg 128, MAXED OUT AT 193? Not sure if that's accurate but it would explain comments below.

Had my first bonk in years. Not sure how that can occur on a 90min ride but it did. Hammered thru it but just didn't have energy to stay consistent in effort on trail. Good workout I guess despite.

6/11/07, Monday

2007-06-12T19:29:00.000-07:00

6AM
45 spin bike random workout (w/w, zone 2-3 middle, cool down)
30min weights medium

Kinda blah day.

6/10/07, Sunday

2007-06-12T19:27:00.000-07:00

Super solid 3 hour / 60mile road ride. Great HR control 132avg, 166 max with some hill blasts. No t-run due to resting achilles.

6/9/07, Saturday

2007-06-09T18:19:00.000-07:00

DAY OFF

Swim 500 yards

6/8/07

2007-06-09T18:17:00.000-07:00

6AM
Swim 1 mile open water

MTB 1:45 singletrack
t-run trail 25min

Solid MTB on moderate to difficult (for Raleigh) MTB trails at Beaver Dam. First time on singletrack in years. Cycling endurance helped but still a little shaky at speed. Left knee issue and achilles on run.

6/7/07, Thursday

2007-06-09T18:16:00.000-07:00

5:30AM brick class
30spin
30run

swim later in day 750 as 50 yard sprints

6/6/07, Weds

2007-06-06T18:55:00.000-07:00

6AM, Hartford, CT, 61deg
Run 60min, about 8miles, hard intervals

20min warmup
6/5/4 all at HR3 with 3min recovery
3/2/1 all at HR4 with 3min recovery
5 or 10min cool down

Strong day. Legs (l knee and l achilles) are a bit sore from a lot of running following a strong 10k leg to this past weekend's tri event.

6/5/07, Tuesday

2007-06-05T14:34:00.000-07:00

4 sport day, abridged version...
Turbo spin 45 min (first half of prescribed workout)
Weights 30 min

Later in day
Swim 30min/1750 (2/3 of prescribed workout)
Run 45min/easy 1-2

Couldn't seem to start day off right since I left my hydration and just couldn't get a consistent zone 4 for turbo. Good day overall, just didn't meet Turbo and Swim metrics.

6/4/07

2007-06-04T11:32:00.000-07:00

Day off.

Had every intention of working out today but body is saying it would rather nap. However no nap, just work.

6/3/07

2007-06-04T11:29:00.000-07:00

Kerr Lake International Distance Triathlon, 65deg and light rain
1500m swim 34min
40K bike 1:07
10K run 41min

Left the HR monitor and watch in the car -- designed for mental relaxation and a less intense effort. Pretty good performance overall considering I was trying to treat this as a "C" race. I have trouble not competing at 100% so I figure I did go about 85-90% on the day. Got lost in transition and got confused on a run turnaround. Big fun in pretty foul weather.

6/2/07

2007-06-04T11:28:00.000-07:00

40mi bike ride

Crushed a few hills, fairly easy otherwise catching up with John W. while we rode.

6/1/07

2007-06-02T08:40:00.000-07:00

1.5mi swim, 55min
1 hour MTB ride, easy HR1-2 with a couple hill blasts

Nice.