Bike 120430

Evening group ride of 17.5 miles @15 mph.  Nice easy ride with a few hills.

Swim 120430

WU: 5x50
Main: 1x1500 25:55

Swim felt good, first 500 was in 8:20 then I settled in to a normal pace.  I focused on the entry of my arm in to the water.

Run 120429

Ran 6.25 miles in 45:51 (7:20) pace.  It was hot and the pace was tough. Ran the same course last August in 48:11.  

Bike 120424

Rode 17.1 miles in 1 hour.  Did Old Gradyville road and Dilworthtown road, glad to get on the road and practice some hills.

Bike/Run 120420

Did the bike run portions of the Tri-it Triathlon with Carrie and our friend Jess.  Carrie and Jess are doing the race in 6 weeks.

Bike Course
Run Course

We did the bike in about 42 minutes and the run in about 18-19 minutes.  Good flat course and I can see why it would be a popular one to do as your first race.

Bike 120417

Rode an easier pace today and did 12 miles in 48 min.  Tackled 1 big hill and I felt great the whole time.

Bike 120416

After a week off for no reason other than I was lazy, I was back on the bike today.  It was 90 degrees on the east coast - way to hot for April. I rode 15.1 miles in 46:57, a 19.3 MPH pace.  I need to keep pushing to 20mph before my races. I rode Old Gradyville road for the first time this year and it sucked as much as it did last year.

Run\Bike 120406

Spin:
52 Min
23.6 Miles
685

Run:
30 Min, 3.45 Miles

Was supposed to swim but forgot my @#$% swimsuit this morning.  I knew it was still drying when I went to be but forget it when I left the house.

Run\Swim 120405

Run:

30 Min - 3.76 Miles. Started at an easy 9 min pace and worked up from there.

Swim
wu: 300 swim, 300 kick 
main: 1 x 1250, RPE 4  
cd: 2 x 50, each slower than last


Week of swimming everyday is tiring. Looking forward to my next rest day. If the swim focused week has me this tired, I am not looking forward the run focused week next week.

Swim 120404

wu: 200 swim, 200kick, 200pull 
main: 16 x 50, descend 1-4, 5-8, 9-12, 13-16 
cd: 100 easy


Got stuck in the outside lane again - I hate the wall lane, I seem to have to work so much harder to maintain speed.

Bike\Swim 120403

Spin:
52 Min
22 Miles
868 Cal

Swim:
wu: 400 continuous. last 50 in each 100 is kick
main: 9 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
cd: 6 x 25, each slower than last

Swim 120402

Swim:
wu: 4 x 150 swim, kick, pull, swim 
main: 1650 ladder: start with 275, then 250, 225, ….until 25. 
Cd: 200 easy (50 swim, kick, pull, swim)


Beginning of a swim week.  I am now on Week #9 of the BeginnerTriathlete.com Half Ironman Plan.  Swim was ok, I was stuck in of the the edge lanes which I hate.

Swim 120331

1000 Yard Time Trial:
16:57 (8:27/8:30)

Last swim of the recovery week, next week is a lot of time in the pool. I would love to be able to maintain that pace in the water for my tri, will have to see how the next few weeks pan out.  I think I could break 7 min on 450 time trial, I may need to attempt it one morning.