October 29, 2010 BIKE

BIKE
  BIKED 9:15am
1:29:00 - Assuming 17 Miles - Spinned

October 28, 2010 SWIM

SWIM
 SWAM 12:30 - 1:00 pm

600m warm
4x100
2x50

1100 meters

forgot running shoes, will run tomorrow am after my easy 90 minute bike. All of my soreness is gone. Now I know what Tim means about doing the White Rock. So hopefully my training will allow for it.

I swam slow and easy today and felt good so i just kept going to after the 400 meters.

October 25, 2010 BIKE/SWIM (Recovery)

BIKE
BIKED 1:47pm
8.6 miles - spinned easy - 38 minutes

Wind was hard from
The south. Shewwww!

SWIM
SWAM 2:45 pm
200 warm
200 kick
200 pull
200 freestyle
4x50

1000 meters - 30 minutes

October 24, 2010 RACE

RUN
  RAN 8:15am
3:26:01  -  10:38 pace  - AVG HR 153 -  20 MILES

First ten Miles AVG HR 146
Next 3 Miles AVG HR 154
Next 4 Miles AVG HR 162
Last 3 Miles AVG HR 171

I took my HR Monitor but did not Look at it. I wanted to run at a comfortable pace where kept myself in energy conservation by feel. Wow, I was amazed. I was almost in my HR Zone the first ten miles before I gave it a little pick up. So thats good to know!

October 23, 2010 BIKE

Bike
 BIKED 9:15am
45 minutes easy

October 21, 2010 RUN/SWIM

RUN
  RAN 2:17pm
30:35.18  - 2.59 miles -  11: 50 pace

SWIM
  SWAM 11:30 pm
200 warm
200 kick
200 pull
100 fs
100x2
100 cool

October 19, 2010. Bike/Swim

BIKE
  BIKED 5:15pm
1:35:00 - 21.8 miles - avg hr


Swim
  SWAM 11:40 - 12:32
300 warm
200 kick
200 pull
4 x 100
50 kick
50 pull
4 x 75
4 x 50
50 kick cool
50 pull cool

1800 meters

October 18, 2010 RUN

RUN
  RAN 2:56pm
1:15:25  -  6.41 Miles  -  11:46 pace

HOT HOT HOT!  85 w/ 41%   Praying for a cold front Sunday! LOL  Last long run before my 20 on sunday! 

October 15, 2010 BIKE/RUN (Brick)

Bike
 BIKE 5:17pm
2:03:59 -  27.93 miles  -  4:26 pace

RUN
  RAN 7:29pm
32:42.53  -  2.86 miles  -  11:25 pace

October 14, RUN/SWIM

RUN
  RAN 10:25am
46:31.40  - 3.98 Miles  -  11:42 Pace  -  Forgot HR , but ran low output.

  SWAM  12:55-1:50pm
400m warm took 8 minutes
225m kick (no board)
225m Pull
300m Freestyle / no stop
4 x 100m 20 sec
200m Freestle / no stop
6 x 50m 10 sec
50m cool down

2100 meters

October 12, 2010 BIKE

BIKE
   BIKED  11:43am
1:35:26  -  20.08 miles  -  avg cad 77  -
 Took me 40 min on the way back to cover same distance as in the wind on the way out, which took  55 minutes.. WOW!

October 11, 2010 RUN

RUN
  RAN 1:37pm
1:30.01 -  6.91 miles  -  13:02 pace  -  135  avg hr

October 10, 2010 SWIM CLINIC

SWIM
  SWAM 11.30-12.45

10 min Slow freestyle warm up (300)
4x250y with 1 Min
2x50y fast with 30 seconds
20x25y trying to reduce strokes and stretch/glide   Started with 24 strokes and ended with 18-19
200y cool down

2100 yards

October 8, 2010 BIKE/RUN (Brick)

BRICK WORKOUT


BIKE
   BIKED 5:30PM
1:29:32  - 13.4 mph  -  20.03 Miles   -  AVG HR 131  -  AVG CADENCE  81  - 6891 CYCLES

Ok used my cadence sensor for first time, Was really cool seeing actual rpm and keeping my self in 80-90 zone.. Or at least was my attempt! LOL

T Time - 4 minutes

RUN
   RAN 7:05pm
25:44.88  - 10:49 pace  -  2.38 miles  -   AVG HR  137