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Training Log Archive: Homey

In the 7 days ending Sep 13, 2009:

	activity	#	time	miles		km		+m
	Cycling	3	4:09:39	58.41		94.0
	Running	2	2:17:57	16.84	(8:12)	27.1	(5:05)	66
	Swimming	3	1:38:35	1.24		2.0
	Total	4	8:06:11	76.49		123.1		66
averages - sleep:6.7 weight:870.3lbs

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Sunday Sep 13, 2009 #

Event: Muskoka 1/2 Ironman 70.3

Swimming race (Lake) 35:35 [4] 2.0 km (17:48 / km)
slept:6.0

Good swim. Not much luck drafting. Note to self don't pick old strippers LOL. New googles felt nicer. Didn't feel as good swimming fitness as last year but didn't panic. :)
35/175 AG 276/1335

Cycling race (Road) 3:09:39 [4] 94.0 km (2:01 / km)

Road to HR. Went over on the hills but felt fine for the most part. 4 fig newtons and 1 gel (couldn't eat the second). Lost some caps shaking them hard b/c the wouldn't come out. Would prove costly as I ran out on the run and I'm sure I should have taken the gel - but I hate them.
4 minutes slower on bike this year despite no rain and great conditions.
96/175 AG 615/1135 Overall

Running race (Road) 1:49:40 [4] 21.1 km (5:12 / km)
shoes: Mizuno Wave Precision 8

Run started out well... was reeling others in rather easily. Still trying to stay in zone. Was going pretty good only drinking water at the aid stations. Popped my last 2 caps 1/2hr in. Ran all the hills including big one @ 9K. About 13K I started to feel outta gas... I managed to keep it together but I wasn't enjoying myself and legs didn't have the wheels like last year. Got warm and the hills got to me. with about 300m to go I felt ill and thought I'd puke. I walked for about 200m felt a little better so I ran the last 100m in. Felt crappy.
46/175 AG 308/1335 Overall

Note

Not a great A race and a lot slower than last year despite doing 2 1/2s before. I think my nutrition wasn't great. I pissed brown so that must mean something. A little disappointing but I'm obviously not in as good shape this year. Not sure if I'll be back next year. Maybe I should try my hand at doing the faster shorter stuff... seem to do better.

Transitions almost identical as last year: 4:17 & 1:52.

FINAL TIME: 5:41:01 54/175 AG 368/1335 Overall.

Thanks again to Maverick who hosted me and had a great C race. Would have beat my time if he wasn't so slow in transitions.

C • Great race Homey... you are... 9

Saturday Sep 12, 2009 #

Note
slept:7.0 weight:165.5lbs (rest day)

Travel day up to Huntsville... Thanks to Maverick & the Mrs. for hosting me. Made it up in good time and got new Googles.

Friday Sep 11, 2009 #

Note
slept:8.0 (rest day)

Good night's sleep. Rest day taper - sweeeeet... will probably take Thea out for a easy run or blade (like last night). She's addicted to the Jogger. :)

C • Have a great race!! 3

Thursday Sep 10, 2009 #

Cycling intervals (Kinetic Pro) 30:00
ahr:139 max:165 slept:5.0

Yet another rough night for sleeping - stupid brain. I did the Power/Sprint workout. Hit them as hard as I could... big shift along the ground. Guess I was digging deep.

C • Sleeping... 5

Swimming (Endless Pool) 31:30 [2]

Last swim b4 Muskoka. Felt pretty good for the most part. Kinda smooth at times. I'll be fine if I just start off nice and easy then build.

Wednesday Sep 9, 2009 #

Running tempo (Road w/ Jogger) 28:17 [4] 6.0 km (4:43 / km) +66m 4:28 / km
ahr:145 max:161 slept:6.5 shoes: Saucony Grip Propel NXGEN

Thea and I went for a quick Tempo 6K run @ 7:24PM. Slowly picked up the pace as we went along. Felt pretty fast tonight...HR drifted upwards as well. Out in 14:42 and Back in 13:35 to negative split the sucker. Max speed at times 3:45 - nice.

Tuesday Sep 8, 2009 #

Cycling (Kinetic Pro) 30:00
ahr:139 max:165 slept:6.0

Rode most of the Tempo/TT workout. Left out the 3 min interval at the end to cut it at 30:00min as planned. Not bad... Not great sleep. First day of school for girls.

C • foot pod 2

Swimming (Endless Pool) 31:30 [2]

Swam @ 8:45pm doing a pretty relaxed swim. Felt awkward at times. Pushed the odd bit. In ok shape though...

Monday Sep 7, 2009 #

Note
slept:8.5 weight:1575lbs (rest day)

Slept for a long time last night. Maybe caught up a bit. Taking it easy today and next week should be very low volume w/ good tempos... 1 week to go.

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