Saturday morning brick-this one felt GOOD!

Bike:
2h 04m 12s 41.27 miles 19.94 Mi/hr

7:37 AM white oak brick - Climb: 1056.00 feet


Okay, this ride felt really good. It wasn't a blistering pace, but it was a good sustainable effort, and left me with fresh legs for the run right after. I really liked this route, good mix of hills, rollers, and flats. I'll do it again soon! I did not hammer this ride, so this is encouraging that there's life left in the legs!


Run:
1h 06m 20s 8.50 miles 07m 48s/Mi

9:45 AM

Legs felt really fresh after the ride. I did not push this run, as I ran 7.5 yesterday and just wanted to feel the legs out on a mid-distance effort. I started at the White Oak lot and ran down to 5 mile marker, then just did mile repeats up to the 6 marker, turning around each time. Total distance 8.5 miles.

mile splits:
1:51 for .25
7:32
7:32
7:38
7:44
7:45
7:47
7:57
8:03
8:09
1:59 for .25

I am taking the next 2 days off and regroup. I need the rest.

Friday am bike, pm run

Bike:
41m 44s 12.31 miles 17.70 Mi/hr

6:25 AM crosswindstohome - Climb: 725.00 feet


Slow ride this morning. I was not pleased with this effort, but it was a hilly ride.


Run:
59m 48s 7.47 miles 08m 01s/Mi

4:45 PM Peakway7.5 - Climb: 679.00 feet


easy run on the peakway. Some hills in there!

Thursday spin and swim

1h 30m 30.00 miles 20.00 Mi/hr

5:05 AM

LTF spin


10m 27s 500.00 meters 02m 05s /100 meters

6:40 AM

500 pull after the spin class
1:55
2:05
2:07
2:09
2:09

Wednesday morning swim, afternoon ATT run

Swim:
34m 12s 1500.00 meters 02m 17s /100 meters

6:25 AM

500 pull, rest :30, 500 free, rest :30, 500 pull
2:02
2:12
2:05
2:05
2:06
rest :30
2:24
2:26
2:29
2:25
2:24
rest :30
2:03
2:05
2:05
2:07
2:06

Run:
59m 07s 8.00 miles 07m 23s/Mi

4:40 PM

Interval run. MP 3.5 to 6, down to 2, back up 3.5. Plan is 20 minute warmup, then alternate 4x5 minute race pace w/5 minute jogs between.
Half-mile splits follow.
4:05
3:52
3:49
3:46
3:49
3:31
3:36
3:36
3:20
3:43
3:38
3:30
3:49
3:37
3:27
3:51

Good swim day. Great run this afternoon.

Tuesday morning swim, evening brick

Swim:
34m 46s 1500.00 meters 02m 19s /100 meters

6:20 AM

500 pull, 500 free, 500 pull


Bike:
1h 13m 12s 23.33 miles 19.12 Mi/hr

6:00 PM

IOS Tuesday, started with the A ride. I knew going into this ride that it would be fast and I was not up to it. When we turned around at the berry patch, my legs were toast and I dropped off and rode solo. This is 2 rides in a row, not good. I will get good and recovered before this weekend's ride.

Brick run off the bike


Run:
16m 27s 2.19 miles 07m 31s/Mi

7:25 PM IOS2milebrickrun - Climb: 125.00 feet


felt good off the bike

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 :)