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Training Log Archive: Chris9

In the 7 days ending Nov 18, 2017:

activity # timemileskm+m
  Running4 3:03:00 19.5(9:23) 31.38(5:50)
  Swimming3 2:19:35 4.29(32:33) 6.9(20:14)
  Cycling2 2:00:00 36.0(3:20) 57.94(2:04)
  Total9 7:22:35 59.79(7:24) 96.22(4:36)

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Saturday Nov 18, 2017 #

8 AM

Swimming 49:35 [3] 2.4 km (20:40 / km)

300 wu
2x150
2x75
50 easy
200 mod hard in 3:27
4x100 (hard/steady)- 1:30/:31 and 1:43

500 TT in 8:04- 21 seconds faster than 10/17 than 5 weeks ago

This workout gave me my mojo back. I decided not to do the biking class this AM as I just wasn't motivated. Even during the first 1K I wasn't feeling great, but decided to do a 500TT. It was hard, but over the last 200M I stayed within myself and just sat with the pain and fatigue. At the end of it, I saw a 21 second increase which feels great and really made things click. It also pushed me to come up with some goals.

500TT by end of March- 7:30 - Not sure this is actually possible, but with this likely my last season of big racing i'm going to try and go for it

Chattanooga 70.3- 5:00 flat- Again this would mean a 20 minute improvement over last year, so shooting for 5:00 might mean I land on 5:10 or 5:15 which would be a big improvement. 30-2:40-1:50 plus transitions

Ironman Canada- 1:10-6:30-4:30 ~ 12:20 with transitions
Don't know what the bike course looks like but a 20 minute improvement over Wisconsin is a good stretch.

Let's go get it. 8+ months to go.





1 PM

Running 53:00 [3] 5.5 mi (9:38 / mi)
ahr:144 max:153

Ran in the sleet/rain/snow. A lot of water meant the gravel was too wet in certain spots so I finished at 53 minutes. Tested out the timeframes of each of the 'major' hill climbs in the neighborhood at a steady pace.

Walnut-1:52

Beechnut- 1:54

Chestnut- 1:55

Friday Nov 17, 2017 #

7 AM

Running 20:00 [3] 2.2 mi (9:05 / mi)

AM run around neighborhood
5 PM

Cycling 1:20:00 [3] 24.0 mi (3:20 / mi)

Thursday Nov 16, 2017 #

7 AM

Swimming 30:00 [3] 1.5 km (20:00 / km)

500, 400, 300, 200, 100
5 PM

Running 1:20:00 [3] 8.5 mi (9:25 / mi)

Work treadmill

Wednesday Nov 15, 2017 #

Cycling 40:00 [3] 12.0 mi (3:20 / mi)

Tuesday Nov 14, 2017 #

Swimming 1:00:00 [3] 3.0 km (20:00 / km)

7 AM

Running 30:00 [3] 3.3 mi (9:05 / mi)

Sunday Nov 12, 2017 #

Note

Day off. Not feeling great. It's November, no reason to push it at this stage in year.

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