Stride 5k

Ran the STRIDE 5k with R.  He did great and finished in just under 40 min:

http://www.mapmyfitness.com/workout/1006633797

Bike/Run 150530

Rode 32.16 miles in 1:53:30 (17 mph)

(I was dumb and started my bike recording as a run)
http://www.mapmyfitness.com/workout/1006501435
http://www.mapmyfitness.com/workout/1006601437

Legs were tired from lots of riding this week.

Ran 5k off the bike in 22:37 (7:18 pace)

http://www.mapmyfitness.com/workout/1006633797

Run felt good.

Crossfit & Swim 150529

WOD

AMRAP 25 Min

10 Burpees
10 Leg Levers
10 Bent over rows 95/115
30 Single Unders
200 Meter Run

I think 10 but training partners said 11. This weeks high bike milage is starting to wear me down, can't wait till the rest day on Monday.

Swim:

Warm up:

400 Free
200 (50 BR/FR/BR/FR)

Main
1 x 300 1:00 rest
2 x 200 Hard 1:00 rest
3 x 100 Fast :30 rest

Cool Down
150 pull

Run 150528

Ran 4.06 miles in 30:16 (7:28 pace)

HOT and humid, was a tough run but I need to keep up the training in heat to get used to it.

http://www.mapmyfitness.com/workout/1004355465

Bike 150527

Rode to work - 24.03 miles in 1:26:16 (16.1 mph)

Humid but good ride, legs are still feeling the long ride from Monday.

http://www.mapmyfitness.com/workout/1002356097

Rode home - 22.05 miles in 1:24:12 (15.7 mph)

Tried to out race a bad storm and made it to Ravine road before the downpour started.Fun to ride in the rain, good practice.

http://www.mapmyfitness.com/workout/1003177661

Swim 150526

Warm up
1100 Free

Main 1
2 x 200 1 fast|1 easy @ 4:00
3 x 100 2 fast|1 easy @ 1:55
4 x 50   3 fast|1 easy @ :60

Main 2
2 x 200 Pull 1 fast|1 easy @ 4:00
3 x 100 IM (BR/BK/BR/FR) 2 fast|1 easy @ 1:55
4 x 50  Kick 3 fast|1 easy @ :60

12 x 25 4 rounds of (Fist Drill/Underwater kick/Fast) :40

Cool Down
100

3300 Totalt

Bike 150525

Rode 78.52 miles in 4:24:06 (17.8 mph)

Ride was good and and I was pleased with the effort, I ended feeling like I still had something in the tanks.  Nutrition is working well with Clif bars and Clif Shot Blocks.

I did a quick quarter mile run after just to test the legs and they felt heavy.

Run 150524

Ran 4.47 miles in 33:55 (7:35 pace)

Hot and hilly course - I hate the heat.

http://www.mapmyfitness.com/workout/998550309

Bermuda Swim 150523

Swam 1500 Meters in open water (~26:00 min) while on vacation.

http://www.mapmyfitness.com/workout/997313645

Run 150522

Ran 4.1 Miles on the treadmill in 30 min (7:19 pace)

Bermuda Swim 150521

Swam 1500 meters in the ocean while in Bermuda

http://www.mapmyfitness.com/workout/995030851

Bike 150519

Ride to work 22.36 miles in 1:22:39 (16.2 MPH)

Ride was good, roads were  slick so I had to really control my speed on descents.

http://www.mapmyfitness.com/workout/991365247

Rode home 22.12 miles in 1:21:29 (16.3)

Ride was good, weather was hot.

http://www.mapmyfitness.com/workout/992162063

Columbia Triathlon

Swim:

Swim was great, very comfortable with my pace and pleased with the result.

Bike

Good course, rolling hills. Chester County is great prep for a hilly course. Pleased with 19.25 mph pace.

Run

Again my weakest area, I was please I stuck out the run for the full 10k although it was tempting to walk one or two of the hills. I was hoping to keep the pace under 7:30 so I need to keep up my run miles up. The humidity  was definitely a factor on the run.

Pleased with my overall time of 2:33:49.  With the exception of the run I felt like I had plenty in the tank to swim further and to keep riding at the same pace. This was a full 2 minutes better than my Red Bank Oly a few years ago and that was with a tidal swim and flatter bike.  I shaved time off each area.

Crossfit & Swim 150515

WOD:

4 Rounds of:

5  75# Snatch
10 Pull-ups
15 20# Wall Balls
20 Sit-ups
15 Push-ups
10 95# Push Press
5  95# SDLHP

19:50

Swim

3 x 200 Free
3 x 50 @ :50
300 Pull
3 x 100 @ 1:45
300 Free

1650 Total

Swim was tough today after the WOD. It is amazing how much stregth I have lost in the last 2 months as I started limiting my Crossfit work and replaced it with IM work.

Run 150512

Ran 5.34 in 39:35 (7:24 pace)

It was hot and humid again today, warmer than Sunday but the sun wasn't as bad as there were a few clouds out there.

http://www.mapmyfitness.com/workout/982050571

Swim 150512

Warm up:

2 x :
200 Free
200 Pull
100 Kick

Main

12 x 25 @ :30
6 x 100 Desc 2-2-2 :20 RI (@1:55,@1:50,@1:45)
4 x 75 Pull 3-4-5 breathing every 25
4 x 100 Desc 2-2 :15 RI (@1:55,@1:50)
4 x 75 non Free (BR/BK/BR) :15 RI
2 x 100 Fast Free :15 RI (@ 1:45)

1x 1000 (17:45)

Cool Down
100 (FR/BR/FR/BR)

4200 Total

Run 150510

Ran 7.01 miles in 55:15 (7:55 pace)

Hot and humid, tough run mentally and physically due to the heat and tired legs.  I did focus on drinking while running and drank 32 oz during the hour but that probably still wasn't enough.

http://www.mapmyfitness.com/workout/979405647

Bike 150509

Rode 61.18 miles in 3:27:26 (17.7 mph)

Speed was above 18 avg until I came back through town, I need to start planning on coming around town to come home instead of through it.

http://www.mapmyfitness.com/workout/977578369

Crossfit & Swim 150508

WOD:

30 min AMRAP

200 Meter Run
10 Push-ups
15 Sit-ups
20 Air Squats
10 Burpee pull-ups

9 Rounds plus all but 8 burpee pull-ups of the 10th.

Swim

Warm Up
250

Main
4 x 250 200 Free/50 Breast :20 RI
1 x 150 Pull :20 RI
4 x 25 @ :30

Cool Down:
Easy 50

2000 Total

Bike 150506

Rode into work with John. 23.34 miles in 1:29:01

Nice cool morning and an comfortable 15.7 MPH speed.

http://www.mapmyfitness.com/workout/973369011

Rode home with John 22.04 miles in 1:25:05.

Lite drizzle during the ride but it was nice to have things cool off. 15.5 MPH

Run 150505

Ran 4.74 miles in 34:36 (7:18 pace)

http://www.mapmyfitness.com/workout/972334703

It was 80+ degrees and I am not ready for the heat.  I felt like I was pushing a 6:45 pace but was 30 seconds off that.  I really hope IMLP isn't during a heat wave.

Swim 150505

Warm up
550 Free

Main 1

100/200/300/200/100 :15 RI

Main 2

6 x 75 Pull @ 1:20
4 x 75 Kick @ 1:25
4 x 75 Free/Back/Breast @ 1:30

Main 3

10 x 50 ( 1-5 @ 1:00) (6-10 @ :55)

Main 4

4 x 250

Cool Down
50 Breast

4150 Total

Run 150503

Ran 11 miles in 1:21:14 (7:22 pace)

Good run through town, pace did not seem difficult which is great since it is faster than I have been running - especially since I did 50 mile ride yesterday.  Making sure I eat more and get a little extra sleep appears to be hleping.

http://www.mapmyfitness.com/workout/968816947

Bike 150502

Rode 51 miles in 2:51:34 (17.84 mph) followed by a quick transition run (.82 miles in 5:41 - 6:55 pace)

Ride felt great, mentally I needed the boost of a good ride.  I was riding at a 18.1 until I went through town and had to stop at every intersection. Transition run was also good, I was please that my legs felt good off the ride.

Ride
http://www.mapmyfitness.com/workout/967456461

Run
http://www.mapmyfitness.com/workout/967469509

Crossfit & Swim 150501

Started with light work sequence of DL/Snatch/Overhead squat. 4 Rounds of 1 rep each 45/55/65/75

WOD
AMRAP 20 Min
150 Singles
3 Man-makers 30#
6 T2B
20 yard bear crawl

6 Rounds Plus singles and man-makers

Swim

500 Warm up

Main:

300 Pull
3 x 100 Free Fast @ 1:45
300 Free
4 x 75 Free Fast @ 1:15
300 Pull

Cool Down

50 Breast
50 Free