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Training Log Archive: Homey

In the 7 days ending Jun 26, 2011:

	activity	#	time	miles		km		+m
	Running	3	5:10:32	34.91	(8:54)	56.18	(5:32)	279
	Cycling	2	3:35:26	76.72	(2:48)	123.47	(1:45)	78
	Swimming	4	3:31:16	6.52	(32:23)	10.5	(20:07)
	Strength	1	30:00
	Total	7	12:47:14	118.16		190.15		357
averages - sleep:6.9 weight:154.1lbs

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Sunday Jun 26, 2011 #

Event: Welland Half Iron Distance

Swimming race (Open Water (Welland)) 36:46 [4] 2.0 km (18:23 / km)
slept:5.5 weight:153lbs

Woke up at 5:40AM. Thea was brutal last night. Oh well...

Great morning. And the swim went well. Started way right and went off easy. Drafted on the backstretch a bit. Only corners were dicey but didn't get bounced much. 750-1000m run out of the water. Pretty good 10/30 AG and 99/305 Overall.

C • Excellent!!!! 6

Cycling race (Road) 2:50:26 [4] 90.0 km (1:54 / km) +78m 1:53 / km

Great day for a ride. Mostly overcast and 20.8 degrees ave. Flat and fast... Ate well and drank fine. Didn't kill it. Wanted a decent run.
1 00:17:55 10.00 33.5
2 00:17:39 10.00 34.0
3 00:19:29 10.00 30.8
4 00:19:00 10.00 31.6
5 00:18:39 10.00 32.2
6 00:19:05 10.00 31.4
7 00:18:58 10.00 31.6
8 00:19:23 10.00 30.9
9 00:19:19 9.66 30.0
Tailwind on the way out. 22/30 AG and 174/305 Overall.

Running race (Pavement) 1:47:01 [4] 21.1 km (5:04 / km) +26m 5:02 / km
shoes: Mizuno Wave Precision 8

Tried to keep it dialed back at the beginning. Then seemed to be able to do around 5min Ks. Honestly, I felt like I could do them all day. Decided @ 15K I would push it a bit more... but didn't really happen as you can see below.
1 00:05:09 0.98 05:14
2 00:06:37 1.26 05:14
3 00:09:58 1.95 05:07
4 00:05:04 0.99 05:08
5 00:05:01 0.99 05:06
6 00:05:01 0.97 05:09
7 00:04:59 0.99 05:02
8 00:05:00 0.98 05:08
9 00:04:57 0.98 05:01
10 00:05:04 0.98 05:10
11 00:04:53 0.95 05:09
12 00:05:13 1.00 05:13
13 00:05:01 0.99 05:03
14 00:04:56 0.95 05:12
15 00:05:04 1.02 04:59
16 00:04:41 0.97 04:49
17 00:04:59 0.98 05:05
18 00:09:56 1.96 05:03
19 00:05:18 1.10 04:50
No stomach issues and felt fine all run. 13/30 AG and 89/305 Overall.

Note

Good solid day. Did lots for the confidence. Think the training is working. Easy course and weather but it was my high volume week and I didn't really feel tired from the workouts this week. Feel great as I type this... very cool.

NOTE: Need to get a better racing suit.

Tr1 2:37 and Tr2 1:32... took my time and make no mistakes.

5:20:43 14/30 AG and 115/305 Overall. I can live with that. :D

Saturday Jun 25, 2011 #

Swimming (Endless Pool) 1:20:00 [2] 4.0 km (20:00 / km)
slept:8.0 weight:154lbs

Swam @ 4:25PM after a fun-filled day with Jan and Thea... cranked it up after 1/2hr then 1/2hr more to max it out.

Friday Jun 24, 2011 #

Cycling tempo (Kinetic Pro) 45:00 20.8 mi (2:10 / mi)
slept:7.5 weight:153lbs

Did the TimeTrial/Tempo workout at 7:10PM watching ...years after people. Felt strong for the most part... ave. cadence wacked.

Running (Treadmill) 15:00 [3] 2.75 km (5:27 / km)
shoes: Saucony Triumph 4

Bricked the bike with an 11 on the mill...

Thursday Jun 23, 2011 #

Swimming (Endless Pool) 31:30 [2] 1.5 km (21:00 / km)
slept:7.0 weight:149lbs

Swam at 8:45PM... felt pretty strong after 10min.

C • How can you tell how far yo... 2

Wednesday Jun 22, 2011 #

Running long (Road) 3:08:31 [3] 32.33 km (5:50 / km) +253m 5:37 / km
slept:6.5 weight:155.5lbs shoes: Montrails Continental Divide

Still fighting a sore throat. Headed out for my 35K run @ 4:58 PM. Really humid. Knee held up and just talked to me around the 18K mark - but not for long. Had a stringer then gels and feulbelt with G. Didn't work out - don't think I had enough. About to blow chunks so I stopped. Lay down for a minute or two and began to walk home. SHITE!!! Lost my Ride With Lance Oakleys... tried to call Jan but cell phone died. We drove the route after without success... I'm sad. :(

Not a great night.

1 01:39:22 17.52 05:40
2 01:29:08 14.82 06:01

Headwind on return. Shouldn't have put glasses on my hat but I was drenched. Damn, one of those bad nights. Return weight 147.5lbs :|

C • Character building... 14

Tuesday Jun 21, 2011 #

8 PM

Strength (Universal) 30:00 [1]
slept:7.0 weight:156lbs (rest day)

Did my strength workout... fighting a sore throat I think. Going to bed early.

Monday Jun 20, 2011 #

Swimming (Endless Pool) 1:03:00 [2] 3.0 km (21:00 / km)
weight:158.5lbs

Put in a the swim I missed yesterday... well, most of it. Just had time for 3 instead of the 3.5K.

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