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Training Log Archive: ironqueen

In the 7 days ending Aug 6, 2005:

activity # timemileskm+m
  run4 4:41:01 30.45(9:14) 49.0(5:44)
  bike2 3:11:46 56.02(3:25) 90.16(2:08)
  swim3 1:26:00 2.17(39:33) 3.5(24:34)
  Total4 9:18:47 88.64(6:18) 142.66(3:55)

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Saturday Aug 6, 2005 #

bike hills 1:55:14 [4] 59.7 km (1:56 / km)

A week today we'll be doing our Ironman/Half. All week I've been having fun just doing distances "recreationally". IronKing decided we should train together today. I had my reservations but it was great.

We set out on the windy 221 enjoying the horses grazing. All the killer dogs were tied for a change so it was uneventful. Luckily, when a bee smashed into my helmet it didn't get lodged: Note to self--don't forget epi pen again.

It was a strong head wind each way. I was able to reign IronKing in each time he zoomed ahead and let him lead all but 4 times. It always seems longer to the 28+ km turnaround. We averaged 28 kms/hr on the way out and 30 kms/hr on the way back. It always seems shorter.

The goal today is to do a 1/4+ Ironman. We've got more than the necessary 22 kms on the bike, but the 1/4 distance for the other 2 disciplines. We had our shoes and running caps outside the house and did the quick transition to the run. It was really fun.

run 50:00 [3] 8.0 km (6:15 / km)

A quick change into our shoes/hats off the bikes and out on the run. I felt great with no pain or the feeling of lactose in my legs. IronKing's knees were hurting and he was overheating. We ran a slow, even pace out. IronKing had to walk twice and since he slows for me on the bike, I walked with him. The third time he walked we were only 1.5 kms from home so I zoomed ahead and had a cold drink ready for him when he got home. (He's done this for me for years of training on hard runs over the mtn).

As always, the best part is soaking in the hot tub drinking Coke. We go to Aylesford Lake this afternoon. I'll swim 1 km and IronKing will swim 2 kms.

swim 30:00 [4] 1.5 km (20:00 / km)

At a company party at Aylesford Lake. IronKing and I took our wetsuits and enjoyed a leisurely swim for fun. What a beautiful day of sunshine and cool breezes. The treat was steak on the bbq and lots of great salads. I train so I can eat!!!

Thursday Aug 4, 2005 #

swim 24:00 [2] 1.0 km (24:00 / km)

Went to Rox's cottage to do some lake crossings. Great to be in the wet suit, in the dark water with IronKing. Looking forward to the river swim in California.

run 50:00 [4] 10.0 km (5:00 / km)

It's a cool morning. Feels like late August. It is sunny and very still so the run was a breeze. This is perfect weather to just run to feel the wind on your face. No unusual wild life to report. The 3 horses in the field didn't even acknowledge me this morn. Must still be dozing:)

Wednesday Aug 3, 2005 #

run hills 48:01 [5] 9.0 km (5:20 / km)

Since the race is in 10 days, today starts the tapering. My coach, IronKing, suggested today be a brick "just for fun". I wasn't sure exactly what that meant and he explained.

I ran the 9 km route I love thru the woods and over the hills as fast as I wanted. It is a sunny, perfectly still, BEAUTIFUL day so it was a pleasure.

At noon I'll swim 2 kms "recreationally". Again I wasn't sure what that meant since in the 9yrs I've trained with IronKing I've always TRAINED.

Check out the log to see how it goes.

swim tempo 32:00 [2] 1.0 km (32:00 / km)

Just completing distance of 1 kms with a variety of strokes for fun. What a concept!!! It was a blast just doing 200 of crawl, 200 backstroke, 200 breast stroke etc. It didn't feel like work at all.

bike 1:16:32 [3] 30.46 km (2:31 / km)

Just an easy spin with the Beavers along the rolling 221. It was windy as usual. I kept just spinning and coasting to force myself not to zoom ahead. Tried to coach Valley Girl and teach her to draft. This pace is just fun.

Monday Aug 1, 2005 #

run hills (mountain hills in woods) 2:13:00 [4] 22.0 km (6:03 / km)

A cool morning, perfect for a 22 km run thru the woods. Since it's a holiday for my business buddies, we all met up at a friend's cottage on the lake for this difficult run. Luckily deer flies don't like yellow and since Lance started his 7th attempt I've been wearing a yellow running singlet. It was a good pace with Cricket and Valley Girl setting out with a fast time. My coach only wanted me to do a 10 km so I kept myself in check for the first 1/2 of the run and Cricket's husband ran back with me to pace me.

Felt great and enjoyed the cross country affect. The second 12 kms were easier and I always pick up the pace. It was easy to run with Cricket and hubbie and left Valley girl behind. The prize was the brunch with Cricket's 3 children. We all looked out on the lake and smiled. (of course then it rained--a typical summer day in N.S)

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