Bike 150514

Rode into work

23.5 Mile in 1:32:13 (15.3 mph)

http://www.mapmyfitness.com/workout/984656823

It was COLD.

Marshman 2015

Another year of triathlon's done.  I ended my year with my usual race of Marshman

This year I hit a PR of 1:00:54 which was good enough for 1st in my AG(43 total) and 17th out of 540.  By far my best showing.  Both my run and bike improved from last year while I was a minute slower on the swim.  After looking at other times  I think a portion of that swim drop was due to the course.

Swim:7:47
T1: 1:03
Bike: 38:13
T2: 1:00
Run: 12:49

Results 

If I want to have a chance next year I need to shave 2 more minutes off my bike time.

Bike/Run 150909

Spin Class 30 min 11 miles

Run 2 miles in 12:48, cool down of half mile in about 3:30

Bike/Run 150822

Did have time to do my usual Saturday Tri so it was just a duathalon:

Rode 11.76 mile in 39:51 (17.7)

http://www.mapmyfitness.com/workout/1132103921

Bad news is that the rear shifter broke. Thank god it didn't happen 75 miles early in IMLP!

Ran 3.37 miles in 22:04 (6:32)

Ran the first two miles hard - 12:24 and then backed off the pace to a 7 min pace.

Bike 150819

Rode 24.13 miles to work in 1:24:46 (17.1 mph)

http://www.mapmyfitness.com/workout/1127750829

Good ride in, legs are still a little off but my longest ride since IMLP

Rode 21.88 miles home in 1:22:30 (15.9 mph)

http://www.mapmyfitness.com/workout/1128613191

Crazy hot and humid and it was a struggle the whole way home.  I got home and immediately went to work on trying to get my blood sugar up.

Tri 150808

Rode 11.27 miles in 40:12 (16.8).  First few miles were really light and then picked it up.  First ride since IMLP.

http://www.mapmyfitness.com/workout/1110329369

Ran 3.36 miles in 25:22 (7:33). Walked the last .1 mile, ran first 3.25 in 23:24(7:11).  Run was good still getting my legs back from IMLP.  Hamstring still a little aggravated.

http://www.mapmyfitness.com/workout/1110351125

Swam straight 1000 yards in about 17 min - nothing crazy.

Bike/Run/Swim/Bike 150620

Bike
Rode to Y to meet the group 6.07 miles in 20:36 (17.7 mph)

http://www.mapmyfitness.com/workout/1037065211

Group Ride 11.36 miles in 41:02 (16.6 mph)
http://www.mapmyfitness.com/workout/1037091999

Run
Ran 3.23 miles in 20:41(6:24), first 5k in 19:28 (6:16). My fastest 5k in years and it was right off the bike.
http://www.mapmyfitness.com/workout/1037110699

Swim
1000 yards in 15 min(I didn't time it)

Bike
Rode 15.41 miles in 55:47 (16.6 mph).  Not a bad ride, I made it up as I went a long its not as good as planning a long route with minimal stop and starts.
http://www.mapmyfitness.com/workout/1037225113


Today was going to be a long ride but instead it was a good brick workout with a really strong run - which I needed mentally. I also need a day of training that wasn't by myself.  Next year for my long race I really need to find a group to train with.

Bike 150617

Rode to work 24.08 miles to work in 1:26:27 (16.7 MPH)

http://www.mapmyfitness.com/workout/1032971567

Rode home 21.97 miles in  1:19:04 (16.7 MPH)

http://www.mapmyfitness.com/workout/1033828645

Ride is was nice and cool, ride home not so much.

Bike 150613

Rode 23.02 miles in 2:00:24 in a group ride with my dad, uncle, and son.  I sprinted the hills to get in some good work.

Bike 150610

Rode 24.18 miles in 1:30:37 (16.0 mph)

Legs are definitely tired.

http://www.mapmyfitness.com/workout/1022761555

Rode home in two sections.  22.25 miles in 1:20:42 total, 16.5 mph

http://www.mapmyfitness.com/workout/1023621177
http://www.mapmyfitness.com/workout/1023771207

Legs are very tired.

Bike 150607

Rode 90.66 miles in 5:03:27 (17.9 mph)

Good ride and was holding a very steady 18.2 through 80 miles and then my energy level started to drop.  I lost most of my speed in miles 80-85. I will need to adjust my nutrition for these longer rides but 112 now seems doable.

http://www.mapmyfitness.com/workout/1018248061

Bike 150603

Ride into work 24.28 miles in 1:32:29 (15.8 MPH)

Felt a little tired in the legs when I first started after yesterday's hard run but once we got moving I felt good.

http://www.mapmyfitness.com/workout/1012158845

Rode home at record speed 22.05 miles in 1:19:24 (16.7 mph)

http://www.mapmyfitness.com/workout/1013060157

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.

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

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.

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

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

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

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

Bike 150429

Ride to work:

Rode 23.77 miles in 1:25:25 (16.7 mph)
http://www.mapmyfitness.com/workout/963239289

The first few miles were really slow, need to improve my leg strength over the next 3 months. Colder than I would have liked.

Rode Part way home 13 miles in 49:44 (15.7mph)
http://www.mapmyfitness.com/workout/964012613

Took forever to get out of my office complex which killed the speed of my first two miles.  The next 10 were a good pace and then I slowed as I was in traffic for the last mile.

Lots of work and only 87 days left ....