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Training Log Archive: emmyhume

In the 31 days ending May 31, 2012:

activity	#	time	miles		km		+ft
Masters swim	12	12:45:00	26.11	(29:18)	42.02	(18:12)
Triathlon	2	12:13:53	140.6	(5:13)	226.27	(3:15)
Road Cycle	4	10:22:00	169.0	(3:41)	271.98	(2:17)	5525
Hike	2	8:10:00	19.2	(25:31)	30.9	(15:51)	7100
Turbo session	6	6:20:00
Long run	2	5:02:30	32.8	(9:13)	52.79	(5:44)
Treadmill Run	3	2:25:00	15.28	(9:29)	24.59	(5:54)
Hill Run	1	1:12:00	7.6	(9:28)	12.23	(5:53)
Track	1	1:06:00	7.0	(9:26)	11.27	(5:52)
Trail run	1	1:00:00	6.26	(9:35)	10.07	(5:57)
Steady run	1	55:00	6.0	(9:10)	9.66	(5:42)
Tennis	1	50:00
Easy run	1	40:00	4.39	(9:07)	7.06	(5:40)
Brick Run	1	30:00	3.65	(8:13)	5.88	(5:06)
Total	38	63:31:23	437.89		704.71		12625

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Thursday May 31, 2012 #

5 AM

Track 1:06:00 [3] 7.0 mi (9:26 / mi)
shoes: Brooks Pure Cadence

2 mile warm up to track
12 x 400 around dirt track 1:48-1:52 per 400
2 mile run back
Legs felt a little tired. Don't think I could've gone much faster but pace was ok so could've done a few more reps if I had to.

Wednesday May 30, 2012 #

5 AM

Masters swim 1:10:00 [3] 3.3 km (21:13 / km)

Tuesday May 29, 2012 #

5 AM

Turbo session 1:00:00 [3]

6 AM

Brick Run 30:00 [3] 3.65 mi (8:13 / mi)
shoes: Saucony

Legs still a little stiff after the hike so thought I'd do the brick run on the treadmill to ensure a better pace, not quite tempo pace though.

Monday May 28, 2012 #

5 AM

Masters swim 1:10:00 [3] 3.5 km (20:00 / km)

Sunday May 27, 2012 #

7 AM

Hike 4:15:00 [2] 12.0 mi (21:15 / mi) +4100ft 16:03 / mi
shoes: Brooks Adrenalin

Hike from Yosemite Valley to Glacier Point and Sentinel Dome. Gradient wasn't as steep as last time and good under foot. Well rested after Saturday so felt quite easy. 2hr45min to the top and 1.5hours run down. South side of the valley (shade in the morning) and a lot cooler than last time.

Saturday May 26, 2012 #

Note

Very easy day today which I needed. 9mile hike in Yosemite planned for Sunday.
100mile ride on Sat June 2nd, last big ride before the Ironman.

9 AM

Road Cycle 1:40:00 [3] 28.0 mi (3:34 / mi)

Easy ride.

Friday May 25, 2012 #

4 AM

Long run 1:58:00 [3] 12.8 mi (9:13 / mi)
shoes: Brooks Pure Cadence

I was planning on doing the run on Sat but woke up early so thought I would get the long run over and done with. It was surprisingly chilly and quite blustery. Averaged 8:20mpm for the 30min tempo section, so nothing special. Definitely felt a little low on energy as I didn't have much carb for my evening meal. Knee felt fine.

Thursday May 24, 2012 #

5 AM

Masters swim 1:05:00 [3] 3.2 km (20:19 / km)

6 PM

Steady run 55:00 [3] 6.0 mi (9:10 / mi)
shoes: Brooks Pure Cadence

Run 2 - did as a standalone run. Very windy and quite hot so wasn't a great session but felt ok. Right knee didn't bother me. Longer surges were +-8:35mpm, shorter ones were +-8:05mpm. Rolling course with some trail sections.

Wednesday May 23, 2012 #

5 AM

Turbo session 1:15:00 [3]

Right knee had a tinge. Had ART in the afternoon who bashed it back into shape.

Tuesday May 22, 2012 #

5 AM

Treadmill Run 55:00 [3] 5.59 mi (9:50 / mi)
shoes: Saucony

Run 3
3 x through of increasing incline every 2min, got to 7% before dropping back down again. Pace was a little easier as my hamstrings are still quite tight after race.

Monday May 21, 2012 #

5 AM

Masters swim 50:00 [3] 2.6 km (19:14 / km)

Sunday May 20, 2012 #

7 AM

Triathlon race 6:18:00 [4] 70.3 mi (5:23 / mi)

Auburn 1/2 Ironman AKA "The Worldest Toughest Half". The race certainly lived up to it's name with +-6000ft of elevation during the bike course.
Swim - 37:06min (19th ranked) - not a great time but swim times in general are slow so course is probably long. Felt ok and didn't push the pace as I knew the bike would be hard. Small race so didn't have much drafting possibilities.
Bike - 3hr32min (46th ranked) - my slowest 1/2IM bike split by a long way. Plenty of climbing and rough roads so I knew times would be slow. Rode conservatively until mile 28, then picked up the effort. Rode well on the hills, overtaking more people than normal. 6 gels, +-3L of fluid (1L energy drink + 2L water).
Run 2hrs4min (47th ranked) - 3 loop course through a park about 70% on trail, gradual descent and incline on each loop. Felt pretty good for most of the way. Last 3 miles were hard but that's normal. Walked 2 short hills on 3rd loop but apart from that only walked the aid stations. +-90F during the run with little shade so took my time during aid stations. 4 gels + HEED + water. Not sure how much I drank but more than Wildflower which probably helped.
2nd in AG, I was about 20min back from 1st place who was also 1st woman overall. 3rd woman and 36th overall. Pleased that I didn't lose any places during the run which is what normally happens to me!
Definitely a hard effort. I had my recovery shake at the end but couldn't face eating anything until +-2hrs after finish.

Friday May 18, 2012 #

5 AM

Masters swim 1:00:00 [3] 3.5 km (17:09 / km)

Thursday May 17, 2012 #

5 AM

Easy run 40:00 [2] 4.39 mi (9:07 / mi)
shoes: Brooks Pure Cadence

Easy run with 4 strides included

7 PM

Turbo session 50:00 [3]

Wednesday May 16, 2012 #

5 AM

Masters swim 1:10:00 [3] 3.4 km (20:35 / km)

Long course. Good session.

Tuesday May 15, 2012 #

5 AM

Turbo session 1:15:00 [3]

Monday May 14, 2012 #

5 AM

Masters swim 1:10:00 [3] 4.0 km (17:30 / km)

6 PM

Treadmill Run 35:00 [3] 3.68 mi (9:30 / mi)
shoes: Saucony

Run 3
9:30mpm. Every 5min 6% incline for 1min.
Legs are surprisingly stiff after the hike. Felt good to do something though.

Sunday May 13, 2012 #

8 AM

Hike 3:55:00 [3] 7.2 mi (32:38 / mi) +3000ft 23:24 / mi
shoes: Brooks Adrenalin

Yosemite - Camp 4 to Upper Yosemite falls. Time includes +-30min of breaks. Hiked up and ran down. Glad we started relatively early as it got warm quite quickly.

Saturday May 12, 2012 #

7 AM

Road Cycle 5:45:00 [3] 93.0 mi (3:43 / mi) +5525ft 3:31 / mi

16mph. Local century ride, started from home so was a 7 miles short of the century mark. Tough ride, plenty of climbing and hot, 90F at the finish. Good training ride, steady effort throughout.

6 PM

Tennis 50:00 [1]

Friday May 11, 2012 #

5 AM

Masters swim 1:05:00 [3] 3.4 km (19:07 / km)

Thursday May 10, 2012 #

5 AM

Long run 3:04:30 [3] 20.0 mi (9:13 / mi)
shoes: Brooks Cascade

Mostly flat route, about 50% trail. Averaged 9:25 after first hour, 9:20mpm after 2nd hour and then picked up the pace for 3rd hour. Felt pretty comfortable once I got into the swing of things. Last 4 miles were quite tough as running into a head wind.

Only had time for 3hours before work so ran a little harder to make up for it. I have a long ride scheduled for Saturday and a hike in Yosemite on Sunday.

Wednesday May 9, 2012 #

5 AM

Masters swim 1:00:00 [3] 3.3 km (18:11 / km)

Tuesday May 8, 2012 #

5 AM

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

6 PM

Treadmill Run 55:00 [3] 6.0 mi (9:10 / mi)
shoes: Brooks Cascade

Run 2 on treadmill. Started at 10:31mpm, finished at 7:41mpm. 5min easy at the end. Left calf has been quite tight but felt fine during the session. Started a bit late so finished at 55min.

Sunday May 6, 2012 #

12 PM

Road Cycle 2:20:00 [3] 37.0 mi (3:47 / mi)

Wasn't planning to ride a day after a race but I had a friend in town for the day who wanted to get out for a ride. Legs didn't feel too bad considering.

Saturday May 5, 2012 #

9 AM

Triathlon 5:55:53 [4] 70.3 mi (5:04 / mi)

Finished in 5hr55min53sec so achieved my B goal. 11th in age group(missed 10th by 43sec!) and 65th female. Swim went very well, 31:13 which is a PB by +-3:30. I didn't think I pushed too hard but was a little worried so took the first half of the bike course quite easy.
Bike course was tough, which I knew but wasn't expecting quite so many hills and we had quite a stiff head wind. Very nice to have a 28 at the back, so I could spin up all the hills. Fantastic descends so I could make up some time. Finished in 3hr10min54sec or 17.6mph. This is about 25min slower than what I'd expect over a 'normal' course. I had the 9th quickest split in my age group so overall a fair performance.
Run was about 60% trail which was nice but of course also hilly. I felt good the first 4 miles. 5 to 8 wasn't great but came back for 8 to 10miles. The last hill of +-1 mile was pretty painful. Finished in 2hr7min48sec or 9:45mpm. I was hoping to do 9:30 pace but just did a little too much walking on the hills. I didn't taper for the race, which was always the plan so very happy with final result. Such a unique setting for a triathlon, I'll have to come back next year and try the camping experience or maybe start with gentle with renting a RV!

Friday May 4, 2012 #

5 AM

Masters swim 1:00:00 [3] 3.15 mi (19:03 / mi)

6 AM

Road Cycle 37:00 [3] 11.0 mi (3:22 / mi)

Short ride outside. A bit chilly and breezy.

Thursday May 3, 2012 #

5 AM

Turbo session 1:00:00 [3]

Wednesday May 2, 2012 #

5 AM

Masters swim 1:05:00 [3] 3.75 km (17:20 / km)

6 PM

Trail run 1:00:00 [3] 6.26 mi (9:35 / mi)
shoes: Inov8

Felt a little tired and lazy to do a "session" so just went for a trail run, moderately hilly route.

Tuesday May 1, 2012 #

5 AM

Hill Run 1:12:00 [3] 7.6 mi (9:28 / mi)
shoes: Brooks Pure Cadence

2.3 miles to gym
30min on treadmill @ 6% incline. Started at 9:30mpm but didn't feel comfortable and dropped to 9:40 after the first few minutes. 9:50 for 10min. 10mpm for last 10min. 2.3miles run home on the flat felt good.

4 PM

Note

ART session. Upper back very stiff.

6 PM

Turbo session 1:00:00 [3]

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