Spin 110830

Spin Class
23.5 Miles
755 Cal
55 Min

If only I could maintain 25mph on the road!

Bike 110827

Got in a quick 15 mile ride before Irene started up.  Rode 10 of it with my dad.  It started raining during the last 5 miles but it was good to get in a little practice in case it rains during the race.

Swim 110826

Swim:
50/100/200 - Warm up
500
250 x50 on :50
250 (50 Kick/pull/breast/kick/pull)
250 x50 on :50
500

Total 2100 yards

Swim was good, and a good reminder I am slow.

Ironman 70.3 Pocono Mountains - Ironman 70.3 Pocono Mountains results

Place holder link to my entry.

my Ironman 70.3 Pocono Mountains - Ironman 70.3 Pocono Mountains results

my Ironman 70.3 Pocono Mountains - Overall results

Swim/Run 110824

Swim:
50/100/200 Warmup
2250 yards (41:50)

Run:
2.1 Miles in ~20 min
3.25 Miles in 25:16

Swim was great, at the end I felt like I could keep up the pace for awhile longer. Ran with my dog for the first interval and then ran the second.  Run felt good.

Run 110817

Ran 5.31 miles in 41:36(7:50 pace).

Ran today instead of swimming because I need to get my mileage up a little.  Run was good, much cooler in the morning and pace was nice and easy.

Spin 110816

Spin Class

23.5 Miles
815 Cal
56 min

Standard class today, nothing crazy.

Run 110813

Ran 6.25 miles in 48:20 (7:43 pace).  Muggy and humid outside - I hate hot weather.

Swim\Run 110813

Swim:
Warm-up: 50/100/200 yards
2x1000 yards (19:00/19:28)
Total: 2350 yards

Run:
2.1 Miles ~20 min

Slept well last night and unlike the last two mornings I didn't feel like a walking zombie when I got up.  Swim was a good steady state workout.  At the end of each 1000 I felt like I could have kept going which is good since next week I need to do 2x1250.

Run was just a light run with my dog, very easy pace.

Spin 110811

Spin Class

57 Min
760 Cal
20.5 Miles

Lots of heavy gears today

Swim 110810

Warm up:
50/100/200

500 yards
5 Intervals of 50 on 50 off.
3x (50 Kick/50 Pull/50 breast
500 Yards

Total 2300

Very tired today, not related to muscle fatigue but sleepy tired.  Never really felt like I was in a rhythm during my swim.  I had hoped to run afterwards but didn't have the energy.

Swim/Spin 110809

Swim:
1000 yards in ~19:00.  Swam 3 laps as a pseudo warm-up stopped for about 20 seconds to adjust my goggles and did another 17.  19 min includes the break.  Not as fast as last time but still pleased.  Will definitely need to figure out a warm up before the race.

Spin:
61 min
25 miles
915 Cal.

Spin class went great, felt great.  The swim before hand got me warmed up which helped versus my normal half awake start.

Run 110806

Ran 5.3 miles in in 40:26(7:38 pace)  I hate running in the summer or whenever it is over 70 degrees.  Way to hot.

Swim/Run 110805

Swim:
50/100/200 Warm up
1000 Yards - 17:56
150 yard Cool Down

Run(with dog)
1.5 miles easy

Today was a great swim day, in fact I think that is the fastest I have ever done 1000.  I wasn't aiming to go fast this morning but rather just do steady state.  However, I felt strong in the water and that I could have kept going further at that pace when I finished. Shortened swim because Carrie was heading out for  a 9 mile run at 6, I ran through our neighborhood with Tupper while the kids slept.

Spin 110804

Spin Class

52 Min
650 Cal
22.5 Miles

Quads were sore today.

Swim/Run 110803

Swim:
Warm up: 50/100/200
Speed Work 10x100 with ~15secs between intervals
Recovery 500yards
Speed Work 200(20sec)150(15)100(10)50

Total Yards 2350

Swim was good, the recovery between the 100s was a little long but I was still breathing heavy as I started each set. It was good to push myself as I really wanted to stop after the 6th interval.  The second round of speed work went really well.

Came home and took my dog for a 1.6 mile run, I didn't time it but it felt like a 8:30 pace.

Bike 110802

Spin Class:
21.7 Miles
660 Calories
51 Min

Today's class was a lot of interval work and limited climbing.  Legs were still a little heavy from Sunday.  Need to start doing brick work in the mornings.