Swim, Lake 1mi, 45 minutes
Bike, 14mi easy with some pick ups
Feeling good and strong. Taking it easy.
Friday, August 31, 2007
Thursday, August 30, 2007
8/30/07, Thursday
Spin 30min, HR2 high and 3
Run 40min, tempo at HR2-3 with pickups
Swim 4500 w/some fast 50s
Run 40min, tempo at HR2-3 with pickups
Swim 4500 w/some fast 50s
Tuesday, August 28, 2007
8/28/07, Tuesday
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....
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
Swim 3000yds
Some kick, stroke, drills and a lot of free
Skipped 2nd half of workout to try to continue to shake sinus issue.
Some kick, stroke, drills and a lot of free
Skipped 2nd half of workout to try to continue to shake sinus issue.
Monday, August 27, 2007
8/26/07, Sunday
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.
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.
Saturday, August 25, 2007
8/25/07, Saturday
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)
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)
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