Nailed...

Yesterday I was so happy to see the sun out before my ride started. I had a 3+ hour ride. I had a few half ironman pacing intervals in the workout. I nailed the power numbers and felt really strong during the entire workout. I was going to ride 90 minutes out then turn around. A french poodle that lives by a yellow house ran at me. I pulled out my bottle and sprayed him. I opted to ride toward Bucoda and loop back around to Ranier. I finished with 69.4 miles in 191 minutes for an average of 21.8mph. Once home, I ditched the bike gear and grabbed the NEWTONS. It was a short run. I nailed my pacing for the run too. It was a great day after all the hard work during the week.

legs zapped...

Yesterday afternoon I headed out for a challenging workout. The main set was 10x (2' + 2'). It was a tough set. On one of them I averaged 30+ mph. It is hard to generate power with a huge tailwind. I made sure I finished the last few into the nasty head wind. My legs were zapped at the end.

This morning I swam 4.4k in 70 minutes. The main set was 4x500 on 7:40. I felt good on #1, great on #2, ok on #3, and horrible on #4. I thought I was going really slow. My time showed, I had only slowed down 1 second per 100.

After work, I quickly went out for 6.3 mile run. Most of it was tempo work focusing on Kona 70.3. The best part it was gorgeous outside. Sunny!!! Kona was not happy with me on the last one. I think she wanted to stop 30 seconds early. I encouraged her to stay with me, almost done.

Another double swim...

Monday, I swam an easy 2k. It felt good to loosen the legs up after the run Sunday.

Tuesday morning I ran 30 minutes easy. After work and a nap, I headed out for a workout on the bike. The set was 4x(10' + 3' cruise). I was very consistent in holding my power. I chose not to look at the watch and go by feel. There was no more than a few watts difference for all 4. My average speed for all 4 repeats was 24.6mph.

Yesterday I swam 2.8k. It was the same speed workout I did a few weeks ago, 50 very very fast followed several 25s easy. My average was about a second slower than last time. It was a long day at work. I finally got to the track around 5PM. The main set was 1000s with 400 recovery jogs. I almost forgot about the the pouring rain. It always makes the workout so much better. I love running through puddles on the track. It was the third time to do this workout. I did not do as well as last time but better than the first time. After the workout, it felt like another double swim day.

Just under a half

I headed to the pool early this morning for an easy 2k. I grabbed a quick bit and headed out for my run a little after 9AM. I felt really good. I had several mile repeats with short rest. My first one was 5:44. I think the GPS was having issues. My repeats were considerably faster than last week for the same effort. I finished with 13.01 miles in 90 minutes. Just under a half marathon.

Dang tailwind

I headed out this morning for a 3 hour ride. I failed at the intervals (few minutes at Olympic effort then several minutes at half iron pace) last week. My legs were fairly rested, so I expected to execute accordingly. I was also mentally prepared for the rain today. I used to ride a fairly easy route. The back half was mostly downhill and usually had a tailwind. I am not a fan of 150+ rpms to generate power. There was a head wind going out to the turnaround. I nailed my first interval. I actually stayed dry until Ranier. It has poured in that area 2 consecutive weekends. A quick stop to change out the empty bottle. I nailed the second interval. The last interval was a little harder because of the tailwind on the way back. Even with a 1+ minute stop at the light, I averaged 23.4mph on the last interval. I finished the day with 64 miles at 21.1 mph. Once home, I changed out of my muddy wet clothes and headed out for a short run. It is getting easier to run off the bike.

lead legs + easy workouts = feeling great

My legs are toast after 2 weeks of tough training. BAM! Legs turned into lead weights. Nothing a few days of recovery can't fix.

Monday morning, I swam an easy 2k.

Tuesday morning I ran 30 minutes nice and easy. After work and a nap, a nice easy bike ride.

Wednesday, I swam 2.7k. The main set was 15x100 on 1:40 descending every 3. After work I took the dogs for an easy 45 minute run. It was sunny and mid 60's.

Thursday, I snuck in an easy bike ride before the rain. My legs felt great afterward.

Yesterday, I swam 3.4k just before lunchtime. The main set was 6x200 on 3:00 descending every 3 and a 600 pull right after. It's amazing how great swimming feels when your body isn't broken down. After work, I had a 45 minute run with a good portion at 6:45 pace.

done before 9am

I was out on the road this morning just before 6AM. It was a little chilly, 35 degrees. My legs felt like bricks. I wasn't sure how the workout was going to play out. I had several 1 mile repeats with short rest. I chose not to look at the watch. I was surprised my first one was 6:14. I assumed it was 10+ seconds slower. I actually kept it together for rest of the workout. I tried to let Kona run off leash. That is until she was in the middle of a 45mph road and cars were in the distance. I finished with a hair over 12 miles.

After the run, I walked inside to a mess. Fina pulled the garbage can down. UGH!!! She ate anything that looked like food. I am so looking forward to waking up in the middle of the night to hurling.

I cleaned up the mess and headed to the pool for an easy 2k. I fell into the pool and swam a slow 100. I grabbed the pull buoy/paddles and swam the rest non-stop. It took the entire 1.9k to get a decent feel of the water. The workout took less than 32 minutes.

What did you do before 9AM?