rest day

Day of rest.

Last week was an almost 13-hour training week. That's a lot for me. That's 13 hours that my family sacrificed for me to go out and wear myself out. I am appreciative of that, but this week's going to be about 5% longer...then the taper will begin.

I've got some good rides planned this week, and will be back in Umstead for the long run next weekend; I really look forward to that. Hopefully the long bike will be on the Duke HIM course, and I do like that. We shall see how the week shakes out.

White Lake HIM bike course preview

Bike:
2h 50m 09s 59.47 miles 20.97 Mi/hr

8:30 AM

Preview of WLH course. We did not do the Over Lyon spur, but did add one loop of the WLS course. Man, that course is fast, right up until you turn back onto 53 again. My legs were cooked by then, and I couldn't push more than 20mph...definite mental hurdle for the second half of the race. Glad I rode it to learn that!



My friend Paul and I rode the White Lake half-iron course today. All except the Over Lyon spur, then we added one lap of the sprint course. The half course was very fast until we turned right onto 53, then it was 23 miles of headwind. That is brutal. I'll take the hills on Duke half course anyday. We parked on Clinton Road, right next to the FFA, and rode out from there. The dogwoods and azaleas in the area are really starting to pop, as is the wisteria. Should be really pretty for the race.

Course notes: very rough on White Lake Road, with recent road construction, so a lot of dirt/sand on the road. It had been raining all morning, drizzling on us on the way down, but did not rain during our ride. Lots of wet roads. Hwy. 41 is pretty good, especially if you get out near the white line, to avoid the seams. Not recommended on rainy days though. 210 was a good ride as well, not too many things to avoid. We both managed to hit the same hole that popped up, no damage. Lots of squirrels were trying to commit suicide today for some reason. We counted no less than 10 dead possums in the road during this ride...yuck. Lots of road kill-deer, raccoons, possums, etc. A lot of turkey buzzards out there too, huge guys. There were a few dogs that wanted to get frisky, primarily on 210. 53, man, I'm glad I rode it, but it was a tough mental ride. It's a very open road, not much tree cover, and the wind just keeps on coming. Today's winds were only 10mph from the WNW.

I was very glad to see the FFA center again :)

Saturday morning run

Run:
1h 37m 49s 12.00 miles 08m 09s/Mi

7:45 AM

ATT run w/Paul. We were both a little sluggish today.
8:16
8:01
7:58
8:09
then some speed
7:07
7:18
recovery
9:21
speed
7:15
jog
8:03
recovery
9:20
8:45
8:09


Long bike tomorrow (White Lake preview), and Paul had a 3100 swim set last night, so we did not push this run. He has a tuneup race in 2 weeks, so this was a great effort at this point.

am swim, run

Swim:
34m 52s 1500.00 meters 02m 19s /100 meters

5:15 AM

500 pull, 500 free, 500 pull
2:06
2:19
2:15
2:17
2:13
free
2:30
2:30
2:29
2:31
2:21
pull
2:15
2:15
2:14
2:20
2:10

Run:
1h 00m 8.00 miles 07m 30s/Mi

6:00 AM

treadmill straight run. tougher than normal. must be tired.

Thursday am spin, short swim

Spin:
1h 00m 20.00 miles 20.00 Mi/hr

5:30 AM

speedplay spin class


Swim:
10m 24s 500.00 meters 02m 05s /100 meters

6:40 AM

500 pull after the spin class
1:56(!!!)
2:04
2:06
2:08
2:07

Tomorrow will be the long free set. I don't know what I did to get the 1:56, but it sure felt fast!

Squeezed in an hour on the trainer after the kids went to bed last night :)

Bike trainer:
1h 00m 22.60 miles 22.60 Mi/hr

8:45 PM

trainer ride

am swim, pm run

Swim
1h 00m 39s 2500.00 meters 02m 26s /100 meters

5:20 AM

500 pull, 500 free, 500 pull, 500 free, 500 pull

pull
2:13
2:21
2:16
2:25
2:20
rest:30
free
2:25
2:33
2:35
2:30
2:29
pull
2:25
2:15
2:18
2:13
2:16
free
2:34
2:33
2:34
2:36
2:33
pull
2:17
2:19
2:12
2:22
2:21

Run:
58m 55s 8.00 miles 07m 22s/Mi

4:40 PM

Interval run
2.5 mile w/u (20:00)
6:31
4:00 jog
6:30
4:00 jog
6:28
4:00 jog
7:28

sprint tri day

Swim:
39m 07s 1650.00 meters 02m 22s /100 meters

4:40 AM

500 pull, 500 free, 500 pull, 150 free

500 pull
2:09
2:18
2:17
2:20
2:14
500 free
2:27
2:31
2:31
2:30
2:28
500 pull
2:23
2:17
2:19
2:19
2:16
100 free
2:31
50 sprint
1:11


Bike:
1h 00m 20.00 miles 20.00 Mi/hr

5:30 AM

spin class right after the swim


Run:
15m 2.00 miles 07m 30s/Mi

6:33 AM

2:44 T2 from spin class to treadmill :)
2 miles @ 7:30

A mini-sprint triathlon this morning. Mile swim, 20 mile bike, 2 mile run. I like these workouts.