Saturday Aug 4 |
 | Cycling (MTB on the road) 1:30:00 [3] 30 km (3:00 / km) | |
| slept:75.0 weight:168lbs shoes: pearl cycle MTB |
| Tour of Kirkwood with a couple reps on Marshall. Hot & humid. Next 5-7 days look to be pretty miserable. Highs near 100, expected low of 77F, humidity building as the week goes on. |
| Cycling (MTB + Tagalong) 30:00 [2] | |
| shoes: pearl cycle MTB |
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Coldstone.... |
| Strength (Pilates, -ups, etc) 45:00 [4] | |
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Friday Aug 3 |
| Cycling (MTB on the road) 15:00 [2] | |
| slept:7.0 weight:168lbs shoes: pearl cycle MTB |
| Easy spin over to KHS |
| Run intervals 33:00 [5] | |
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| KHS Track for some pseudo-speed work:
4 warm-up laps: 2:10, 2:05, 2:01, 1:54
3x400: 1:29, 1:27, 1:29
3 inbetween laps walking 200, easy jog 200.
4 'cool-down' laps: 2:24, 2:16, 2:13, 2:14
Had planned to do 4x400, but it was HOT (Heat index=94F, 54%humidity). The last 100 on the 3rd lap, I felt like someone had pulled the plug and I was just spinning down to the finish. Target AP pace calculator R value was 1:33. I need to read up on what the diff is between I and R.
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| Cycling 15:00 [2] | |
| shoes: pearl cycle MTB |
| Back home from KHS track. The breeze from coasting down the hill was nice.... |
| Walking 20:00 [2] 1.0 mi (20:00 / mi) | |
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| Try to take the dog for a walk. It was too hot even for her. |
Thursday Aug 2 |
| Cycling (MTB + Tagalong) 20:00 [4] | |
| slept:7.0 weight:169lbs shoes: pearl cycle MTB |
| take benjamin to camp. |
| Cycling (MTB on the road) 25:00 [2] | |
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| Back home after dropping Benjamin and the Tagalong. Had planned for this to be a rest day, but decided to do the 'bike to camp' ride. Took it really easy on the way home. Thinking about trying some speed work tomoroow. |
| Note | |
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| Thank you AmerenUE. Our power is out on the hottest day of the year on a perfectly clear day. They expect it to be back on by 6PM. We'll see. |
Wednesday Aug 1 |
| Cycling (MTB + Tagalong) 40:00 [4] | |
| slept:7.0 weight:169lbs shoes: pearl cycle MTB |
| Take Benjamin to camp. |
| Run 27:11 [3] 3.1 mi (8:46 / mi) +90m 5:00 / km | |
| slept:7.0 weight:169lbs shoes: ASICS #2 |
| Transition practice, quick switchover from the bike. Not sure of the last time I put in 20 road miles in a week. Possibly prior to the start of the last round of knee problems 18 months ago. Short run at an easy pace. |
| Strength (Pilates, -ups, etc) 45:00 [3] | |
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Tuesday Jul 31 |
| Run 47:50 [3] 5.51 mi (8:41 / mi) +150m 4:58 / km | |
| slept:6.5 weight:169lbs shoes: ASICS #2 |
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Went about 11AM. Felt both hotter and more humid than the 85F and 40% that the airport was reporting. Legs felt a little tired so didn't push.
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| C • doesn't it though? lately it a... 5 |
| Cycling (MTB + Tagalong) 30:00 [3] | |
| shoes: pearl cycle MTB |
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A ride up to Coldstone with Benjamin seemed like a good idea. I wasn't going to have anything. Really. And my resolve lasted until just inside the store. Strawberry ice cream with strawberries mixed in. Benjamin got cake mix ice cream with kitkat and graham cracker crust mixed in. |
Monday Jul 30 |
| Cycling (MTB on the road) 40:00 [4] | |
| slept:6.0 weight:169lbs shoes: pearl cycle MTB |
| Take Benjamin to day camp and then back home.
Used the old 930 with the tag-along. Had planned to leave @ 8:30 but didn't get out the door until 8:40 so had to push a little. Had to get home again in a hurry to get ready for a 10AM meeting. The extra 65 lbs on the back makes for a pretty good work out. |
| Cycling (MTB on the road) 45:00 [3] | |
| shoes: pearl cycle MTB |
| Back over to the College School to pick up Benjamin. Temp in the low 90's but the humidity didn't seem so high, so it didn't feel too bad. |
| Strength 25:00 [3] | |
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Sunday Jul 29 |
| Paddling 2:20:00 [3] | |
| slept:6.0 weight:170lbs |
| Meramec River. Upstream from Castlewood. Water was smooth as glass until we turned around to come back down stream. Of course, at that point, the wind started blowing up stream. It could have been timed any better. |
| Run 30:26 [3] 3.7 mi (8:14 / mi) +90m 4:45 / km | |
| max:170 slept:6.0 shoes: ASICS #2 |
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Warm (85F) and very humid (90%). Temp has backed off to 78F and there's a T-storm coming in from the east. Not unheard of, but unusual. |