Saturday Jul 22 |
 | biking (road) 1:10:00 [4] 22.0 mi (3:11 / mi) | |
| slept:4.0 |
| pungo ride w/ Kristine. B pace (16-18mph) my ass. my spedometer never dropped below 20 the whole way back. VERY windy, too, but nice and cool, so it ended up being a really fun ride. note to self-riding hung over and on 4 hours of sleep=painful. |
Thursday Jul 20 |
| running (treadmill) 30:00 [4] 3.5 mi (8:34 / mi) | |
| |
| running portion of my bike-run-bike-run workout. |
| biking (stationary trainer) 30:00 [4] 9.0 mi (3:19 / mi) | |
| |
| biking portion of my workout. felt better than expected following my workout yesterday. |
Wednesday Jul 19 |
| biking (road) 1:18:00 [3] 22.0 mi (3:32 / mi) | |
| |
| pungo ride. warm, but not too bad. avg pace was about 17-18mph with ~10kt head/crosswinds for much of the ride. finally feeling better :) |
| running (road) 58:15 [2] 6.4 mi (9:05 / mi) | |
| ahr:140 max:160 |
| long slow run around the neighborhood up to red mill park and back. hot and humid, which made the going kind of tough, but i got to try out my new water bottle belt, which i love. no more stopping into every mcdonalds and/or 7-11 along my route gasping for a glass of water. my first real brick workout, too, and it felt surprisingly good. i may survive this half-iron after all :) |
Monday Jul 17 |
| swimming (pool) 1:10:00 [3] 2.6 km (26:55 / km) | |
| ahr:120 (sick) |
| swimming at the base pool with Olena. warm-up, 1 mile easy/moderate pace-28:01, 2x200 IM, kick drills, cool-down. still sick, but starting to feel better. my arms were still worn out from this weekend's festivities, but after the first 500m or so, the rubbery feeling went away and i was able to maintain a decent stroke. |
Sunday Jul 16 |
| Note | |
| (sick) |
| muddy buddy-Richmond |
| running (trail) 55:00 [3] | |
| |
| running portion of the muddy buddy race in richmond. hot. humid. and being sick for almost the past week didn't help either. lots of fun, though :) |
| biking (mtb-trail) 20:00 [4] | |
| |
| biking portion of the race. enjoyed this a lot more than the run, mostly because i could get a up to a decent pace without feeling like i was coughing up a lung. definitely a bit dehydrated by the end. |