User Profile for phaedrus |
||||||||||||||
|
||||||||||||||
Login to Send User a Message
Running Routes created by phaedrus
| Route Name | Description | Distance | Type | Action |
|---|---|---|---|---|
| hard tempo 4 | 4.16 | Running | Show this run | |
| another 6 | 6.02 | Running | Show this run | |
| 5.24 | 5.30 | Running | Show this run | |
| tempo | 2.31 | Running | Show this run | |
| 1 mile warm up | 1.07 | Running | Show this run | |
| extra small loop | 2.85 | Running | Show this run | |
| small loop | 3.34 | Running | Show this run | |
| 5 | 5.03 | Running | Show this run | |
| 6* | 6.03 | Running | Show this run | |
| 6 | 6.14 | Running | Show this run | |
| 4 mile | 4.06 | Running | Show this run | |
| small loop | 3.87 | Running | Show this run | |
| first durham run | 6.19 | Running | Show this run |
Runs Logged by phaedrus:
| Route Name | Run Description | Duration | Distance | Pace (min/mile) | Run Date |
|---|---|---|---|---|---|
| L ITB was pretty tight. Had to stop and stretch it out at miles 9.5 and 12.5. Shoes have 252 miles on them. |
01:52:48.00 | 13.54 | 8:19 | 11/29/08 | |
| 6 | legs were tired | 00:51:23.00 | 6.14 | 8:22 | 11/27/08 |
| 5 800s on 3:16, 3:11, 3:11, 3:06, 3:04 | 01:00:30.00 | 7.50 | 8:04 | 11/26/08 | |
| 6 | plus 6 strides after the run | 00:49:56.00 | 6.14 | 8:07 | 11/25/08 |
| L ITB a little twingy during last mile | 01:29:52.00 | 11.17 | 8:02 | 11/22/08 | |
| 4 mile | + 6 strides after run | 00:33:39.00 | 4.06 | 8:17 | 11/20/08 |
| 6 | Middle 4.16 miles Tempo in 28:58 (6:58 min/miles) | 00:45:04.00 | 6.14 | 7:20 | 11/19/08 |
| 5 | easy | 00:40:03.00 | 5.03 | 7:57 | 11/18/08 |
| 01:08:57.00 | 8.87 | 7:46 | 11/15/08 | ||
| 5.24 | Middle 2.91 in 20:24 7:01 min/miles | 00:39:18.39 | 5.30 | 7:24 | 11/13/08 |
| 6 | 00:47:41.00 | 6.14 | 7:45 | 11/11/08 | |
| 00:58:20.00 | 7.40 | 7:52 | 11/09/08 | ||
| 5 | 00:38:37.00 | 5.03 | 7:40 | 11/06/08 | |
| 6 | 00:48:13.00 | 6.14 | 7:51 | 11/04/08 | |
| 6 | easy | 00:49:07.00 | 6.14 | 7:59 | 10/30/08 |
| 5 | 00:38:51.00 | 5.03 | 7:43 | 10/30/08 | |
| 5 | Middle 2.31 miles in 15:53 minutes, 6:52 min/miles | 00:37:30.00 | 5.03 | 7:27 | 10/25/08 |
| 6 | easy | 00:50:39.00 | 6.14 | 8:14 | 10/24/08 |
| 4 mile | middle 2 miles tempo | 00:32:11.00 | 4.06 | 7:55 | 10/22/08 |
| 5 | 00:39:43.00 | 5.03 | 7:53 | 10/21/08 | |
| 6 | 00:49:02.00 | 6.14 | 7:59 | 10/17/08 | |
| 01:10:00.00 | 21.00 | 3:20 | 10/15/08 | ||
| 6 | 00:48:55.00 | 6.14 | 7:58 | 10/10/08 | |
| 5 | 00:41:07.00 | 5.03 | 8:10 | 10/07/08 | |
| 01:35:00.00 | 30.00 | 3:10 | 10/04/08 | ||
| 6 | 00:50:57.00 | 6.14 | 8:17 | 10/03/08 | |
| 00:43:00.00 | 15.00 | 2:52 | 10/02/08 | ||
| 5 | 00:41:12.00 | 5.03 | 8:11 | 09/30/08 | |
| 01:09:00.00 | 21.00 | 3:17 | 09/27/08 | ||
| 5 | 00:43:42.00 | 5.03 | 8:41 | 09/26/08 | |
| small loop | 00:28:47.00 | 3.34 | 8:37 | 09/24/08 | |
| Ironman Run 10:30/miles |
04:35:24.00 | 26.20 | 10:30 | 09/20/08 | |
| Ironman Bike 20.40 mph |
05:29:25.00 | 112.00 | 2:56 | 09/20/08 | |
| 4 mile | mild R foot pain | 00:35:19.00 | 4.06 | 8:41 | 09/19/08 |
| Did about 4 miles. Half of it was trail running. Moderate R foot pain. |
00:37:25.00 | 4.00 | 9:21 | 09/12/08 | |
| Ironman Swim 1:39/100 meters |
01:03:18.00 | 2.40 | 26:22 | 08/31/08 | |
| Swimming 2000 yards on 29:13 100 fast on 1:09 |
00:30:00.00 | 1.10 | 27:16 | 08/28/08 | |
| 4 mile | Middle 2 miles at race pace | 00:32:52.31 | 4.06 | 8:05 | 08/28/08 |
| Middle 30 min at 21.3 mi/hr ave. | 00:50:00.00 | 0.00 | 0:00 | 08/28/08 | |
| swam 300 yards and got kicked out of pool (lightning)! | 00:05:00.00 | 0.00 | 0:00 | 08/27/08 | |
| Rode on trainer. 4×2 minute race pace efforts. |
01:00:00.00 | 0.00 | 0:00 | 08/26/08 | |
| 5 | Brick run. Legs felt kind of heavy. Middle mile at race pace. |
00:42:04.00 | 5.03 | 8:21 | 08/26/08 |
| brick ride. Middle 10 minutes race pace. |
00:30:00.00 | 9.40 | 3:11 | 08/25/08 | |
| Swimming 1600 total uptempo 500 |
00:30:00.00 | 0.90 | 33:20 | 08/25/08 | |
| 15 minu break after first 5 miles (I was paged). Run was nice and easy. Felt great. ITB with mild pinching at mile 9 so shortened the run, will roll it out lots this weak. |
01:24:20.00 | 9.90 | 8:31 | 08/23/08 | |
| Swimming 2000 yards easy |
00:30:00.00 | 1.20 | 25:00 | 08/21/08 | |
| Brick Ride easy 18.6 mi/hr ave |
02:53:06.00 | 53.71 | 3:13 | 08/21/08 | |
| Middle 40 minutes at race pace 20.4 mi/hr | 00:50:00.00 | 18.30 | 2:43 | 08/20/08 | |
| Swimming 3000 yards total 4×400 |
00:45:00.00 | 1.70 | 26:28 | 08/20/08 | |
| 5 | middle 2.21 miles in 16:37, 7:31 pace | 00:40:23.00 | 5.03 | 8:01 | 08/19/08 |
| Middle 17.72 miles at race pace in 51:09, 20.8 mi/hr. My legs felt tired today, but I was moving fast. I cheated too—my route had net elevation loss (about 125 feet), so take the mi/hr down some. | 01:32:27.00 | 29.66 | 3:07 | 08/18/08 | |
| 4 mile | first 1.87 miles in 13:41 @ 7.19 min/miles. I held back for the rest of the run, but was still moving pretty fast. |
00:30:13.78 | 4.06 | 7:26 | 08/17/08 |
| 19.2 mi/hr (new shoes abandoned) |
03:16:17.00 | 63.00 | 3:06 | 08/17/08 | |
| Swimming 4000 yards in 55.58 (about a 61 min pace for the whole thing. Pretty good) |
00:55:58.00 | 2.30 | 24:20 | 08/16/08 | |
| Middle 18.85 miles, 58.41 for 19.3 miles/hr (new shoes used) |
01:58:15.00 | 36.71 | 3:13 | 08/16/08 | |
| Swimming 3500 yards 4×500 on ~6:40 |
01:20:00.00 | 2.00 | 40:00 | 08/14/08 | |
| Brick run | 02:01:54.00 | 14.26 | 8:32 | 08/12/08 | |
| last 1/3 of ride race pace | 01:02:00.00 | 19.00 | 3:15 | 08/12/08 | |
| Middle 6.14 miles in 46.25 for 7.34 min/miles. NEW SHOES NEW SHOES NEW SHOES GO TRANCE |
01:05:32.00 | 8.28 | 7:54 | 08/11/08 | |
| Swimming 4400 yards easy didn’t have a watch to time (so time is approximate) |
01:05:00.00 | 2.40 | 27:05 | 08/10/08 | |
| Brick ride | 01:30:00.00 | 27.60 | 3:15 | 08/10/08 | |
| I did 17 miles in 1 hr easy w/ Arthur. Then did 26.5 miles race pace, 1:19.30, at an impressive 20.0 mi/hr. | 02:19:30.00 | 43.50 | 3:12 | 08/09/08 | |
| 6 | Brick Run (Shoes retired with 354.08 miles) |
00:47:29.17 | 6.14 | 7:44 | 08/09/08 |
| Swimming 4200 yards 5,10,5 on 6.50, 13.48, 6.48 |
01:21:00.00 | 2.30 | 35:13 | 08/08/08 | |
| 01:09:29.00 | 8.02 | 8:39 | 08/07/08 | ||
| Brick Run. HOT. |
01:45:54.00 | 11.69 | 9:03 | 08/05/08 | |
| ave 17.6 mi/hr Super windy and hot ride at the beach. |
02:01:25.00 | 35.70 | 3:24 | 08/05/08 | |
| 5 | Brick run | 00:40:36.00 | 5.03 | 8:04 | 08/02/08 |
| I did the first 74.18 mi in 3:55.26, 18.9 mi/hr. I was very happy about my pace. I then had to pick up Arthur, we went 16.54 miles in 1 hr. I then went 30.04 miles in 1:36.28, 18.7 mi/hr. I was very happy with 104 miles I did at 18.84 mi/hr. |
06:31:51.00 | 120.76 | 3:14 | 08/02/08 | |
| Swimming 4500 yards 7×400 on 5:23 |
01:20:00.00 | 2.50 | 32:00 | 08/01/08 | |
| Ave 19.0 mi/hr | 02:04:34.00 | 39.40 | 3:09 | 07/31/08 | |
| BRICK RUN | 02:58:54.00 | 20.80 | 8:36 | 07/30/08 | |
| 18.7 mi/hr ave | 01:34:55.00 | 29.70 | 3:11 | 07/30/08 | |
| Swimming 4600 total 4400 yards (2.4 miles) on 1.04:30 |
01:20:00.00 | 2.50 | 32:00 | 07/29/08 | |
| 4 mile | 01:30:10.00 | 10.20 | 8:50 | 07/28/08 | |
| 4 mile | Brick run. Felt fine. Not as difficult as most brick runs are. Felt fine afterwards. |
00:35:06.00 | 4.06 | 8:38 | 07/26/08 |
| Ave 18.2 mi/hr Wasn’t happy with the ride. Lots of wind today sapping my speed. I think I left something out on the road today, because my legs weren’t dead at the end. But every time I tried to pick it up my legs didn’t want to respond. I think they were tired. I also tried the strategy in my ironman book of easy for first 30, moderate for next 30, then pick it up for the next 30. Didn’t have a lot of go there at the end, but maybe I did and didn’t dig for it? Anyway, I guess it was an endurance ride anyway. I have a couple more weeks to go fast. |
05:31:37.00 | 100.28 | 3:18 | 07/26/08 | |
| Swimming 3700 yards timed 2000 @ 27:30 |
01:21:00.00 | 2.20 | 36:49 | 07/25/08 | |
| 6 | 03:02:20.00 | 20.80 | 8:45 | 07/24/08 | |
| brick ride | 01:34:00.00 | 27.70 | 3:23 | 07/23/08 | |
| swim thundered out | 00:11:00.00 | 0.50 | 22:00 | 07/23/08 | |
| 4 mile | 01:04:36.00 | 7.40 | 8:43 | 07/22/08 | |
| BRICK RUN | 00:00:00.00 | 6.91 | 0:00 | 07/21/08 | |
| 5×2 min max efforts 19.1 mi/hr ave |
01:33:53.00 | 30.00 | 3:07 | 07/21/08 | |
| small loop | Brick run. (paceb is approximate) [253.05 miles on shoes] |
00:29:15.00 | 3.34 | 8:45 | 07/19/08 |
| 18.7 ave | 04:39:10.00 | 87.11 | 3:12 | 07/19/08 | |
| Swimming 3600 yards 2K then 1000 on 13:45 |
01:16:00.00 | 2.00 | 38:00 | 07/18/08 | |
| 5 | 02:21:48.00 | 17.31 | 8:11 | 07/17/08 | |
| BRICK RIDE 3×2 min max efforts |
01:30:50.00 | 27.64 | 3:17 | 07/16/08 | |
| Swimming 3000 yards 2×1000 on ~13:50 or so |
00:45:00.00 | 1.70 | 26:28 | 07/16/08 | |
| 01:17:33.00 | 8.99 | 8:37 | 07/15/08 | ||
| 5×2 min max effort intervals | 01:36:26.00 | 29.73 | 3:14 | 07/14/08 | |
| 5 | BRICK RUN | 00:43:33.00 | 5.03 | 8:39 | 07/14/08 |
| 05:37:38.00 | 103.40 | 3:15 | 07/12/08 | ||
| 5 | BRICK RUN | 00:43:46.00 | 5.03 | 8:42 | 07/12/08 |
| Swimming 4100 yards 4×500s (6:40, 47, 46, 51) |
01:30:00.00 | 2.20 | 40:54 | 07/11/08 | |
| Semi-brick run (ran 30 minutes after ride. It felt brickish) AHR: 150 24 oz/hr 225 Cal/hr |
02:09:47.00 | 14.51 | 8:56 | 07/10/08 | |
| Tempo ride. 18 miles in 54 minutes—19.9 miles/hr pace. AHR: 152 |
01:00:00.00 | 19.00 | 3:09 | 07/10/08 | |
| Swimming 4000 yards easy |
01:00:00.00 | 2.27 | 26:25 | 07/09/08 | |
| BRICK RUN AHR: 154 |
01:11:30.00 | 8.12 | 8:48 | 07/07/08 | |
| AHR: 148 | 02:00:00.00 | 36.00 | 3:20 | 07/07/08 | |
| AHR: 159 Middle 6.12 miles at tempo: 48.48 (7.58 miles) |
01:25:56.00 | 10.06 | 8:32 | 07/05/08 | |
| easy | 01:35:00.00 | 28.00 | 3:23 | 07/04/08 | |
| 6 | AHR: 153 | 00:53:17.00 | 6.14 | 8:40 | 07/03/08 |
| Swimming 3600 yards 5,4,3,2,1,5 set |
00:00:00.00 | 2.05 | 0:00 | 07/03/08 | |
| 01:35:00.00 | 29.30 | 3:14 | 07/02/08 | ||
| 6 | AHR: 148 | 00:54:42.00 | 6.14 | 8:54 | 07/01/08 |
| 5×2 min ME (Max Efforts) | 01:35:00.00 | 30.00 | 3:10 | 06/30/08 | |
| 5 | AHR: 161 It was hot, and I fell behind on my hydration around mile 14. The reason why I went farther is because I had a long pit stop at mile 15 (bowels moving), and some water and I felt great after (I was hurting quite a bit right before mile 15, due mainly to the bowels and dehydration). So I pushed it a little. No issues. I got stung by a bee on the shoulder during my final 1/4 mile—awesome. |
02:42:23.00 | 17.94 | 9:03 | 06/28/08 |
| Brick ride Felt my upper thigh/groin pull a little bit. |
01:30:00.00 | 26.00 | 3:27 | 06/27/08 | |
| Swimming 3500 yards easy |
00:56:00.00 | 1.99 | 28:08 | 06/27/08 | |
| 6 | AHR: 143 I’ve decided to start writing short stories with every entry like Juli. Maybe it will make me faster. Today I ran in the dark. It’s harder because I can’t see where to place each step like I usually concentrate on. I also learned that I will not be eating deep-fried Mexican food the day of (or even the day before) the ironman, because it makes me burp all the way through my run, and I have to hold down the vomit and I can’t hydrate and I get mad stomach cramps. No knee problems today. I felt my upper thigh/groin pull at mile 3, but it never got bad. The end. |
01:06:40.00 | 7.19 | 9:16 | 06/26/08 |
| 5 | AHR: 147 Felt great. Could have gone farther. Nice knee-saving easy pace, with no Juli which took the edge off. 42 oz and 325 cal for 28 oz/hr and 216 cal/hr Had mild upper thigh/groin strain at mile 8 that never got bad, but will monitor. (Timing may be off, watch problem. It may have been a bit faster, but maybe not.) |
01:35:45.00 | 10.06 | 9:31 | 06/25/08 |
| Swimming 3000 yards 1000 easy then 3×500 fast @ 7:27, 7:25, 7:20 |
01:10:00.00 | 1.70 | 41:10 | 06/25/08 | |
| 00:50:00.00 | 15.00 | 3:20 | 06/24/08 | ||
| 01:38:00.00 | 30.00 | 3:16 | 06/23/08 | ||
| 5 | BRICK RUN | 00:45:53.00 | 5.03 | 9:07 | 06/23/08 |
| AHR 148 | 02:12:28.00 | 14.26 | 9:17 | 06/21/08 | |
| SWIMMING 3400 yards total 2000 easy 5×200s on 3:30 |
01:15:00.00 | 1.96 | 38:15 | 06/21/08 | |
| AHR: 153 | 04:20:42.00 | 79.03 | 3:17 | 06/21/08 | |
| 6 | BRICK RUN | 00:53:01.00 | 6.14 | 8:38 | 06/19/08 |
| 01:54:00.00 | 34.00 | 3:21 | 06/19/08 | ||
| AHR 149 | 01:13:15.00 | 8.12 | 9:01 | 06/18/08 | |
| Swimming Open water swim |
00:31:00.00 | 1.00 | 31:00 | 06/17/08 | |
| AHR: 161 | 02:45:00.00 | 51.00 | 3:14 | 06/16/08 | |
| Swimming 2700 yards easy |
00:45:00.00 | 1.50 | 30:00 | 06/12/08 | |
| AHR: 153 | 01:31:18.00 | 10.20 | 8:57 | 06/12/08 | |
| 01:00:00.00 | 14.00 | 4:17 | 06/11/08 | ||
| BRICK RUN AHR: 162 |
01:02:23.00 | 6.93 | 9:00 | 06/10/08 | |
| AHR: 155 | 02:00:00.00 | 35.60 | 3:22 | 06/10/08 | |
| Tempo: 92 minutes, 29.20 miles, 19.0 m/hr ave, AHR 168 | 02:00:00.00 | 36.00 | 3:20 | 06/09/08 | |
| BRICK RUN | 01:34:52.00 | 10.20 | 9:18 | 06/07/08 | |
| Tempo | 01:02:00.00 | 18.82 | 3:17 | 06/07/08 | |
| 01:56:56.00 | 32.08 | 3:38 | 06/06/08 | ||
| Swimming 2900 yards 15K and 10K swims |
01:00:00.00 | 1.40 | 42:51 | 06/06/08 | |
| 6* | AHR: 155 Middle 2.25 miles at tempo of 7.33 according to my calculations. Felt great. |
00:52:34.00 | 6.03 | 8:43 | 06/04/08 |
| 4 mile | 00:36:00.00 | 4.06 | 8:52 | 06/03/08 | |
| 01:04:00.00 | 19.24 | 3:19 | 06/03/08 | ||
| Ride was rained out. Almost struck by lightning repeatedly. | 00:24:00.00 | 0.00 | 0:00 | 05/31/08 | |
| 02:05:00.00 | 12.98 | 9:37 | 05/30/08 | ||
| 03:33:00.00 | 62.00 | 3:26 | 05/29/08 | ||
| BRICK RUN | 00:33:00.00 | 3.87 | 8:31 | 05/29/08 | |
| first durham run | 6×30 strides | 01:00:00.00 | 6.19 | 9:41 | 05/27/08 |
| Swimming 2500 yards main set 1,2,1,2,1,2 uptempo |
01:10:00.00 | 1.20 | 58:20 | 05/24/08 | |
| BRICK RUN AHR: 155 |
00:33:43.00 | 4.07 | 8:17 | 05/23/08 | |
| AHR: 145 | 03:43:53.00 | 59.59 | 3:45 | 05/23/08 | |
| AHR: 161 Kept this easy pace, but the high temp (high 70s) pushed my HR up. Mild L knee pain, but not concerning or limiting (probably from new cycling shoes tried yesterday). R knee felt great. |
01:28:44.00 | 10.00 | 8:52 | 05/22/08 | |
| AHR: 146 | 02:17:00.00 | 33.55 | 4:05 | 05/21/08 | |
| Swimming 2200 yards continuous |
00:35:00.00 | 1.00 | 35:00 | 05/20/08 | |
| AHR: 158 Attempted 10 miles at M pace. Moderate pain in both ITBs at mile 6. |
00:53:45.00 | 6.66 | 8:04 | 05/19/08 | |
| Swimming 1100 yards |
00:18:00.00 | 0.60 | 30:00 | 05/17/08 | |
| 01:38:00.00 | 27.00 | 3:37 | 05/17/08 | ||
| AHR: 153 6×30 strides Knees felt good |
00:55:20.00 | 6.21 | 8:54 | 05/16/08 | |
| 22.85 miles in 90.03 minutes AHR: 138 22.85 miles back in 85.21 minutes AHR: 140 (I think the way out had a few hundred feet of elevation climb) |
02:55:24.00 | 46.55 | 3:46 | 05/16/08 | |
| Swimming 1900 yards 1,2,1×2 fast set |
01:00:00.00 | 1.00 | 60:00 | 05/15/08 | |
| Swimming 2400 yards 2×1000 |
00:48:00.00 | 1.20 | 40:00 | 05/14/08 | |
| AHR: 148 I could feel both ITBs, but no pain. |
00:45:57.00 | 5.20 | 8:50 | 05/14/08 | |
| AHR: 146 | 02:18:16.00 | 33.55 | 4:07 | 05/13/08 | |
| AHR: 146 I could “feel” both ITBs, but no pain. NEW SHOES NEW SHOES NEW SHOES GO TRANCE! |
01:03:55.00 | 7.03 | 9:05 | 05/12/08 | |
| BRICK run AHR: 152 knees felt pretty good 383 miles on shoes with today’s run. |
00:36:17.00 | 4.07 | 8:54 | 05/10/08 | |
| 03:10:28.00 | 45.44 | 4:11 | 05/10/08 | ||
| AHR: 151 Some R ITB discomfort at end of run. Felt my L ITB some, but it did not hurt. L foot felt fine. |
00:55:41.00 | 6.21 | 8:58 | 05/09/08 | |
| Swimming 1700 yards |
00:50:00.00 | 0.80 | 62:30 | 05/09/08 | |
| AHR: 149 | 02:18:00.00 | 33.55 | 4:06 | 05/08/08 | |
| CR run with Jenny. | 01:12:00.00 | 0.00 | 0:00 | 05/02/08 | |
| CR run with Jenny and Juli. | 00:44:22.00 | 0.00 | 0:00 | 04/29/08 | |
| No foot pain. And now off NSAIDs. | 01:01:52.00 | 7.00 | 8:50 | 04/26/08 | |
| 00:37:27.00 | 4.06 | 9:13 | 04/25/08 | ||
| Easy. No foot pain. Unsure of exact miledge. |
00:54:55.00 | 6.20 | 8:51 | 04/23/08 | |
| 3 miles up newton hills and heartbreak hill w/ Juli. Awesome! | 00:27:00.00 | 3.00 | 9:00 | 04/19/08 | |
| no foot pain | 00:56:56.00 | 6.21 | 9:10 | 04/17/08 | |
| 03:28:00.00 | 55.00 | 3:46 | 04/16/08 | ||
| Swimming 2300 yards |
01:00:00.00 | 1.20 | 50:00 | 04/15/08 | |
| Trainer AHR: 142 |
01:30:00.00 | 0.00 | 0:00 | 04/14/08 | |
| Brick run AHR: 146 No foot pain during or after run. (I am on a 10 day course of NSAIDs though). |
00:35:19.00 | 4.00 | 8:49 | 04/14/08 | |
| AHR: 147 Fantastic run. 1/10 L foot pain for 1 mile, then no pain through rest of run. Probably could have gone farther, but reigned it in. Probably would have started to feel the ITBs if I’d gone for a few more miles. L foot a little sore after run, but not bad at all. |
00:40:12.00 | 4.50 | 8:56 | 04/12/08 | |
| Super windy. Legs pretty blown. | 04:52:15.00 | 77.63 | 3:45 | 04/11/08 | |
| AHR: 150 L foot pain 3/10 throughout, 5/10 on downhills. Felt worse than last run. Pain was at a borderline quitting level a few times. |
00:43:03.00 | 4.72 | 9:07 | 04/09/08 | |
| Brick Ride Very tough, legs without pop. |
02:15:00.00 | 33.55 | 4:01 | 04/08/08 | |
| SWIMMING 2300 yards total 1000 yard easy |
00:50:00.00 | 1.20 | 41:40 | 04/08/08 | |
| AHR: 150 1/10 L foot pain throughout. 3/10 L foot pain through last mile, when running downhill, or when L foot foot running pronated/everted. Marked L ITB pain during last mile (had to stop and stretch it), but calmed down later. |
00:45:40.00 | 5.20 | 8:46 | 04/05/08 | |
| AHR: 154 Legs blown after this ride. |
04:02:24.00 | 57.20 | 4:14 | 04/04/08 | |
| AHR ~130s | 01:00:00.00 | 0.00 | 0:00 | 04/03/08 | |
| AHR: 155 L foot pain began during last mile. No knee pain. |
01:13:36.00 | 8.00 | 9:12 | 04/02/08 | |
| AHR: 146 | 01:20:00.00 | 0.00 | 0:00 | 03/31/08 | |
| AHR: 150 | 00:45:50.00 | 4.99 | 9:11 | 03/31/08 | |
| AHR: 155 L ITB felt beautiful (mild and self-limited pressure a couple of times during run) R ITB painful at end of run. I had to stop and stretch it at mile 6. (This always happens to R ITB when I increase miles. It is not concerning.) |
01:01:46.00 | 7.00 | 8:49 | 03/29/08 | |
| AHR: 149 Felt very strong today. |
02:22:00.00 | 33.57 | 4:13 | 03/28/08 | |
| BRICK RUN AHR: 159 Some caridaic drift there. I wasn’t pushing it. Knee felt great. First brick of season, and everything else hurt pretty good. |
00:37:00.00 | 4.00 | 9:15 | 03/26/08 | |
| AHR: 147 Pace was slower due to biking with buddy. |
03:35:43.00 | 46.55 | 4:38 | 03/26/08 | |
| AHR: 148 On trainer |
01:30:00.00 | 0.00 | 0:00 | 03/25/08 | |
| L knee felt good | 00:40:00.00 | 4.00 | 10:00 | 03/24/08 | |
| AHR: 151 | 02:22:51.00 | 33.55 | 4:15 | 03/22/08 | |
| Minimal pain at end. | 00:29:00.00 | 3.00 | 9:40 | 03/22/08 | |
| AHR: 148 On trainer |
01:45:00.00 | 0.00 | 0:00 | 03/21/08 | |
| Some 1/10 pain going downhill. The last mile with 1/10 pain. Some discomfort throughout. But I was able to go the whole 4 miles. Overall, it was much better than a few weeks ago. | 00:40:00.00 | 4.00 | 10:00 | 03/20/08 | |
| Swimming 3200 yards 1500 easy 1000 @ 14:30 |
01:00:00.00 | 1.75 | 34:17 | 03/18/08 | |
| 0.5/10 ghost pain at 2.75 miles. (It came and went, but didn’t stick around). Felt pretty good, and I could have gone farther probably. Ran on track. |
00:40:00.00 | 4.00 | 10:00 | 03/17/08 | |
| AHR 152 Wanted to go for 2 hrs, but got rained out. |
01:10:00.00 | 16.00 | 4:22 | 03/14/08 | |
| 1/10 pain at 1.75 miles | 00:26:00.00 | 2.50 | 10:24 | 03/14/08 | |
| AHR: 151 | 03:40:00.00 | 53.50 | 4:06 | 03/12/08 | |
| Swimming 2500 yards (1500 long swim) |
01:00:00.00 | 1.50 | 40:00 | 03/12/08 | |
| 1/10 pain at 1.5 miles, and it got worse. Couldn’t finish 3 miles comfortably. Felt worse than the other day. |
00:27:00.00 | 2.75 | 9:49 | 03/11/08 | |
| AHR: 153 on trainer |
02:10:00.00 | 0.00 | 0:00 | 03/10/08 | |
| Swimming | 00:40:00.00 | 1.00 | 40:00 | 03/08/08 | |
| Ran it on track. Mild 1/10 pain at mile 2. No pain the next day. |
00:28:00.00 | 3.00 | 9:20 | 03/07/08 | |
| AHR: 153 First time out this year. Felt great. The trainer has really been great in getting my legs in shape, I was much stronger than I thought I’d be. I feel pretty much where I left off last summer. |
02:15:00.00 | 32.00 | 4:13 | 03/06/08 | |
| SWIMMING | 00:45:00.00 | 1.00 | 45:00 | 03/06/08 | |
| AHR: 150 | 02:00:00.00 | 0.00 | 0:00 | 03/04/08 | |
| SWIMMING 2200 yards total Felt great! |
00:48:00.00 | 1.25 | 38:24 | 02/29/08 | |
| AHR: 156 | 01:30:00.00 | 0.00 | 0:00 | 02/29/08 | |
| AHR: 153 | 02:00:00.00 | 0.00 | 0:00 | 02/28/08 | |
| brick run Moderate pain at the beginning which pretty much resolved after a bit. Some pain at the end too. I was able to run the whole thing. I wanted to do 4 (and probably could have), but decided not to be a hero. It felt much better than on Monday. |
00:00:00.01 | 2.50 | 0:00 | 02/23/08 | |
| AHR: 149 | 02:00:00.00 | 0.00 | 0:00 | 02/23/08 | |
| Swimming 1400 yards |
00:00:00.00 | 0.80 | 0:00 | 02/19/08 | |
| 01:00:00.00 | 0.00 | 0:00 | 02/19/08 | ||
| Ran 1 mile. L knee pain. Walked back home. | 00:00:01.00 | 0.00 | 0:00 | 02/18/08 | |
| AHR: 153 Severe L ITB pain |
01:17:08.00 | 9.01 | 8:33 | 02/08/08 | |
| AHR: 147 | 02:00:00.00 | 0.00 | 0:00 | 02/07/08 | |
| Middle 4 miles at tempo: 27:15 w/ AHR 178. 6:48 miles. Some L ITB pain |
00:05:45.00 | 6.50 | 0:53 | 02/06/08 | |
| RPE: 15-16 | 01:37:40.00 | 11.26 | 8:40 | 02/04/08 | |
| AHR: ~150-155 | 00:52:49.00 | 6.21 | 8:30 | 02/01/08 | |
| AHR: 128 | 01:00:00.00 | 0.00 | 0:00 | 01/31/08 | |
| AHR 147 8×30 strides |
00:44:37.00 | 5.15 | 8:39 | 01/30/08 | |
| 01:11:00.00 | 8.11 | 8:45 | 01/28/08 | ||
| AHR: 148 | 01:22:57.00 | 9.00 | 9:13 | 01/26/08 | |
| 01:00:00.00 | 0.00 | 0:00 | 01/24/08 | ||
| 3 tempo miles at 20:33 (6:51 miles, I think) | 00:47:04.00 | 5.50 | 8:33 | 01/23/08 | |
| AHR: 156 | 01:27:29.00 | 10.03 | 8:43 | 01/21/08 | |
| AHR: 148 | 02:00:00.00 | 0.00 | 0:00 | 01/19/08 | |
| This was 4.5 miles on treadmill, then a break, then 4 miles outside easy. Time is approximate. No HR (Juli had the monitor). | 01:16:59.00 | 8.50 | 9:03 | 01/18/08 | |
| AHR: 142 | 01:30:00.00 | 0.00 | 0:00 | 01/17/08 | |
| 2×1 mile repeats 6.12:66 6.14:47 |
00:41:00.00 | 5.00 | 8:12 | 01/16/08 | |
| AHR: 158 I ran with Juli. She made me throw up a little into the back of my throat. |
01:28:40.00 | 10.03 | 8:50 | 01/14/08 | |
| On Trainer AHR: 145 My wife makes me look like a pansy. |
01:30:00.00 | 0.00 | 0:00 | 01/12/08 | |
| AHR: 157 RPE: 14 |
01:10:26.00 | 8.11 | 8:41 | 01/11/08 | |
| AHR: 162 MHR: 199 3 tempo miles in middle at ~7:05/mile |
00:39:08.00 | 4.90 | 7:59 | 01/09/08 | |
| 01:30:00.00 | 0.00 | 0:00 | 01/08/08 | ||
| RPE: 15 | 01:12:34.00 | 8.11 | 8:56 | 01/07/08 | |
| 01:02:34.00 | 7.14 | 8:45 | 01/05/08 | ||
| 01:08:00.00 | 7.14 | 9:31 | 01/03/08 | ||
| 5 mile race AHR: 189 |
00:33:08.00 | 5.00 | 6:37 | 01/01/08 | |
| Approximate time and distance. I ran with Juli for 2.5 of her sprints. I kept up with her on 2 of them, but it cost me. I think I was having stable angina. She is going to smoke me on the 5 mile race. |
00:58:00.00 | 6.50 | 8:55 | 12/29/07 | |
| AHR: 160 2 tempo miles at HR 165-175, pace was ~7:30 for these 2 miles |
00:54:16.00 | 6.50 | 8:20 | 12/27/07 | |
| AHR: 152 8 strides at beginning of run |
00:55:40.00 | 6.21 | 8:57 | 12/26/07 | |
| trainer | 01:40:00.00 | 0.00 | 0:00 | 12/22/07 | |
| AHR: 162 2 tempo miles at 170+ HR |
00:55:40.00 | 6.70 | 8:18 | 12/22/07 | |
| AHR: 157 Legs were tired from strides yesterday, but run felt good. |
01:22:50.00 | 9.29 | 8:54 | 12/18/07 | |
| AHR: 153 8 strides at end of run |
00:59:57.00 | 6.70 | 8:56 | 12/17/07 | |
| AHR: 162 Tempo 2 miles in middle ~170-175 |
00:58:22.00 | 6.70 | 8:42 | 12/15/07 | |
| AHR: 154 Didn’t feel great. ITB sore. |
01:20:35.00 | 8.62 | 9:20 | 12/12/07 | |
| Trainer | 01:30:00.00 | 0.00 | 0:00 | 12/08/07 | |
| AHR 152 6 strides after a mile warmup. |
00:47:41.00 | 5.22 | 9:08 | 12/07/07 | |
| AHR: 158 Run felt great. Some major hills in the last 3 miles jacked my heart rate. I think the whole run was at a very easy pace. |
01:21:38.00 | 8.96 | 9:06 | 12/05/07 | |
| AHR: 161 Middle 2 miles at tempo (165-175) |
00:53:15.00 | 6.21 | 8:34 | 12/03/07 | |
| I did 6 Strides at the beginning of the run. Not included in time. I didn’t have an exact mileage for this run (I estimated 9.30 miles on my 73 minutes). | 01:13:00.00 | 7.68 | 9:30 | 12/01/07 | |
| AHR 156 | 01:32:01.00 | 23.00 | 4:00 | 11/30/07 | |
| No AHR, sorry. Ran on treadmill . . . boring. | 00:45:30.00 | 4.86 | 9:21 | 11/29/07 | |
| AHR: 153 felt great, no pains anywhere |
01:03:53.00 | 6.71 | 9:31 | 11/26/07 | |
| AHR: 156 Felt some discomfort in distal L shin, like a sore muscle pain, at beginning of run. Not warmed up in cold weather??? Not sharp pain like shin-splints . . . ??? Will monitor. |
00:46:51.00 | 5.22 | 8:58 | 11/24/07 | |
| AHR 153 Included 6 strides (not accounted for in time or HR measurements) |
00:58:28.00 | 6.21 | 9:24 | 11/21/07 | |
| AHR: 151 | 01:06:34.00 | 7.02 | 9:28 | 11/19/07 | |
| AHR 154 | 00:57:04.00 | 6.22 | 9:10 | 11/17/07 | |
| AHR: 154 10 minutes at 165-175 |
00:40:28.00 | 4.57 | 8:51 | 11/13/07 | |
| NEW SHOES . . . NEW SHOES . . . NEW SHOES | 00:38:00.00 | 4.00 | 9:30 | 11/12/07 | |
| AHR 144 | 00:59:04.00 | 6.02 | 9:48 | 11/10/07 | |
| Mountain Biking | 01:30:00.00 | 8.00 | 11:15 | 11/10/07 | |
| Mountain biking | 01:00:00.00 | 6.00 | 10:00 | 11/08/07 | |
| AHR 151 10 minutes of HR @ 165-170 |
00:41:11.00 | 4.57 | 9:00 | 11/05/07 | |
| Easy | 00:00:00.00 | 4.00 | 0:00 | 11/02/07 | |
| AHR 148 RPE 13 |
01:05:27.00 | 6.47 | 10:06 | 11/01/07 | |
| 00:34:56.00 | 3.58 | 9:45 | 10/29/07 | ||
| felt great | 00:49:12.00 | 4.72 | 10:25 | 10/26/07 | |
| 00:00:00.00 | 3.08 | 0:00 | 10/23/07 | ||
| 00:00:00.00 | 17.00 | 0:00 | 10/20/07 | ||
| 00:32:12.00 | 3.08 | 10:27 | 10/18/07 | ||
| Nice and easy. No ITB pain. (I think it hurt last time because I ran after lifting) |
00:00:00.00 | 2.50 | 0:00 | 10/16/07 | |
| whew. that was hard (I walked quite a bit). And some ITB pain! | 00:00:00.00 | 4.00 | 0:00 | 10/11/07 | |
| 00:00:00.00 | 2.00 | 0:00 | 09/17/07 | ||
| “Your overall finish place was 8, your age group finish place was 1 and your gender finish place was 7. Your time was 5:08:01.70. Your Swim time was 31:51.90, Overall place 1, Gender place 1 Your Bike time was 2:39:36.15, Overall Place 8, Gender place 7, Speed 21.1mph. Your Run time was 1:51:59.25, Overall place 20, Run Pace 8:33 min/mile” Swim: Fun time, no wetsuits. Haven’t done a lot of open water swimming (read: none). I got to sight a big blue kayak 20 feet in front of me that was leading the swim course which helped. Exited first which was the highlight of the day, but I went faster than I wanted too. I was too excited about winning the swim though. Bike: I left with another guy that caught me in transition (more on him later). He took off like lightning. 2 other people passed me within 10 miles (but no one else). I hammered the bike, but felt that it was a steady pace hammering. I caught lightning guy at mile 30, which felt great. I felt kind of guilty going out pretty fast on the bike (“Racing long” tells me to take the first quater of the bike easy), but I kept it up and the legs felt good, so maybe it was ok. I was in third place after the bike. I couldn’t believe that I averaged 21.1 mph. Most of my training rides in the mountains of Roanoke, VA average 15-16. I didn’t think I could ride that fast, but it was fun to ride without big hills! Run: First two miles were painful. Then I caught a great rhythm, and the next 5 were great. Finishing the last five miles was extremely difficult. I wanted to walk bad, but didn’t let myself. I started off the run with a gel, and another at mile 2, and was drinking HEED at the aid stations. I got a bad side cramp at mile 3 and then another one. These 2 side cramps stayed with me until mile 8 or so. But I switched to water, and no more HEED or gels. I think that helped. I had a calf cramp at mile 11 that struck so fast, it almost took me to the ground. But I slowed a bit, and it went away not to return. My ITB was hurting the last mile or two, but not that much, since I could still run. The finish with the family there was sweet. 8:33 miles, which is really good for me. General: This was my first triathlon, and I did much better than I expected. I wanted to break 6 hours when I started. I wanted to use this race as preparation for IMKY next year (i.e. ironman length pacing and heart rate zone). But my place in the small field kept me going faster and faster with delusions of grandeur. My RPE was much higher than I wanted in all 3 legs. I was happy with it though. Fueling/Hydration I wanted to take in 30 oz/hr, and 300 cal/hr. I drank 36 oz gatorade, 60 oz H20 on the bike. And drank 6 oz of H2O or Heed on the run every 1.5 miles. So I thought my hydration was OK. However, I only peed once (at mile 4 of the run). Shouldn’t I be peeing once an hour if I’m properly hydrated? I ate 4 gu, 1 powerbar, on the bike. + gatorade = 780 cal/3 hrs = 260 cal/hr for swim/bike. I ate 2 gu, and several 6 oz cups of HEED on the run = 300 cal/2 hrs = 150 cal/hr on the run. I think this hurt me a lot, as my last 5 miles were so horrible. I was probably underfueled on the run. But I think I took in as much fuel as I could on the run without vomiting, and worsening my side cramps. Do I need to eat more on the bike to build a calorie buffer? Or just suck it up and eat more on the run? All told, it was a great day. And I am very happy with my race. |
01:51:59.00 | 13.10 | 8:32 | 09/08/07 | |
| Swimming | 00:31:51.00 | 1.20 | 26:32 | 09/08/07 | |
| 02:39:36.00 | 56.00 | 2:51 | 09/08/07 | ||
| Swimming 15-20 minutes open water swim |
00:00:00.00 | 0.80 | 0:00 | 09/07/07 | |
| 3×30 sec pickups | 01:05:00.00 | 15.50 | 4:11 | 09/06/07 | |
| 3×30 sec pickups | 00:00:00.00 | 3.11 | 0:00 | 09/06/07 | |
| Swimming 1000 yards |
00:15:00.00 | 0.60 | 25:00 | 09/05/07 | |
| 00:00:00.00 | 3.11 | 0:00 | 09/04/07 | ||
| 00:58:00.00 | 15.50 | 3:44 | 09/04/07 | ||
| Swimming 1600 yards |
00:00:00.00 | 0.90 | 0:00 | 09/03/07 | |
| 00:00:00.00 | 4.00 | 0:00 | 09/03/07 | ||
| 00:56:35.00 | 15.00 | 3:46 | 09/01/07 | ||
| The whole mini tri was fun and felt good. I took it very easy on all 3 legs, and I felt great. I didn’t wear the HRM, but I was probably <150 the whole time. I never felt like I was working or pushing. swim 1000 yards-14.42 T1 3.17 bike 15 miles-56.35 T2 2.38 run 4 miles-35.08 Total 1:52.22 |
00:35:08.00 | 4.00 | 8:47 | 09/01/07 | |
| Swimming 1000 yards |
00:14:42.00 | 0.60 | 24:30 | 09/01/07 | |
| Swimming 2000 yards |
00:45:00.00 | 1.20 | 37:30 | 08/31/07 | |
| 01:00:00.00 | 15.00 | 4:00 | 08/31/07 | ||
| Swimming 1500 yards 5X100 tempo |
00:40:00.00 | 0.85 | 47:03 | 08/29/07 | |
| AHR: 150 | 01:02:07.00 | 6.50 | 9:33 | 08/28/07 | |
| Swimming 2000 yards |
01:00:00.00 | 1.00 | 60:00 | 08/28/07 | |
| AHR: 151 | 02:03:00.00 | 33.00 | 3:43 | 08/27/07 | |
| Swimming 1600 yards |
00:38:00.00 | 0.90 | 42:13 | 08/25/07 | |
| Brick (from swim) RPE: 14 |
02:10:00.00 | 32.00 | 4:03 | 08/25/07 | |
| 00:56:00.00 | 6.00 | 9:20 | 08/24/07 | ||
| Swimming 2000 yards |
00:47:00.00 | 1.00 | 47:00 | 08/24/07 | |
| 02:13:00.00 | 33.00 | 4:01 | 08/23/07 | ||
| AHR: 146 RPE: 13 Mild ITB discomfort at times, no pain. |
02:06:06.00 | 12.03 | 10:28 | 08/22/07 | |
| ~4 miles With 2 miles tempo |
00:37:00.00 | 4.00 | 9:15 | 08/20/07 | |
| AHR 151 RPE 14 ITB Perfect The run was effortless. I could have gone all day long. Total 5 hours. I took in 48 oz H20, and 300 calories in first hour (1 gu, 1 pastry). I took in 60 oz fluid (48 gatorade, 12 H20), and 600 calories (3 gu, 300 cal from gatorade) over next 2:11. I took in 50 oz fluid (44 gatorade, 6 H20), and 400 calories (1 gu, rest from gatorade) over 1:35 run. I urinated at 2:00, 3:15 and at end of triathlon. So I think I may have taken in too much fluid at beginning?? According to my calculations, I should first urinate at about hour 4 and then once per hour if I’m properly hydrated?? But I’m not sure about this. Overall, this is the first workout I’ve ever done, where I was even close to properly hydrated and fueled. And I started at 7AM, with a cool day. It felt great. I honestly could have gone all day, and afterwards I barely felt like I worked out at all (I did not feel hungry, thirsty, or tired/worn-out/hurting after workout. I usually down a gatorade and a 40-50 oz recovery shake, and some food ravenously after a long workout. Today, I got down the shake and a banana, but defintely did have an appetite for them. Kind of sad really, I like that post-workout ravenous appetite.) What a day. P.S. I didn’t carbo load (only a potato), and went to bed late (11:15 PM). Whoops. |
01:34:48.00 | 10.29 | 9:12 | 08/18/07 | |
| AHR 153 RPE 14 Felt like much too short of a ride. |
02:38:51.00 | 42.00 | 3:46 | 08/18/07 | |
| TRIATHLON swimming 1 mile- 27.45 AHR 147 RPE 13 (Slower than I usually go due to holding the HRM on my chest on wall pushoffs. But whatever . . .) |
00:27:45.00 | 1.00 | 27:45 | 08/18/07 | |
| 1 mile: 10:20 0.5 mile: 9:00 0.5 mile: 8:30 1.5 mile: 8:00 0.5 mile: 7:30 1 mile: 9:30 |
00:44:30.00 | 5.00 | 8:54 | 08/16/07 | |
| SWIMMING 2900 total 2000 in 29:08 |
01:00:00.00 | 1.80 | 33:20 | 08/15/07 | |
| 01:00:00.00 | 7.00 | 8:34 | 08/14/07 | ||
| AHR 149 | 02:15:00.00 | 42.00 | 3:12 | 08/13/07 | |
| BRICK AHR: 164 (HEAT!!!!!) RPE: 13-14 ITB perfect!! No hamstring pain. |
01:16:06.00 | 8.00 | 9:30 | 08/10/07 | |
| AHR: 157 RPE: 14 |
02:43:27.00 | 43.20 | 3:47 | 08/10/07 | |
| SWIMMING | 01:00:00.00 | 1.40 | 42:51 | 08/09/07 | |
| Mile splits 10:30, 9, 9, 8, 9 RPE: 15 ITB great. |
00:45:30.00 | 5.00 | 9:06 | 08/08/07 | |
| RPE: 15 Rain stopped the ride |
01:21:00.00 | 19.00 | 4:15 | 08/07/07 | |
| AHR: 150 RPE: 13 My ITB hasn’t feel great all weekend due to my Friday run. During this run I felt it smoldering the entire time, but it never hurt (except for about 2 isolated brief moments). I took it very slow to go easy on my ITB, and it didn’t act up enough to hamper my run. I think this was a very successful run, as it’s the farthest I’ve gone, the longest I’ve run, and I didn’t hurt myself! |
01:47:10.00 | 10.00 | 10:43 | 08/06/07 | |
| AHR: 150 RPE: 15 I was trying for 9 minutes miles, but running in extreme HEAT. ITB felt some pressure/discomfort, I think I ran too hard. |
01:07:40.00 | 7.00 | 9:40 | 08/03/07 | |
| AHR: 152 RPE: 15 (3 mountain climbs) |
03:43:15.00 | 53.25 | 4:11 | 08/02/07 | |
| SWIMMING 2 X 1000 on 14:20 |
01:00:00.00 | 1.20 | 50:00 | 08/01/07 | |
| 1 mile 8:27 1 mile 7:45 1 mile 8:27 ITB perfect |
00:24:30.00 | 3.00 | 8:10 | 08/01/07 | |
| SWIMMING 2500 yards 1000 in 14:30 |
01:00:00.00 | 1.20 | 50:00 | 07/30/07 | |
| AHR: 147 RPE: 14 Felt great |
00:38:28.00 | 3.90 | 9:51 | 07/30/07 | |
| 2 mountain climbs | 02:13:00.00 | 32.00 | 4:09 | 07/28/07 | |
| BRICK AHR: 151 RPE: 16 ITB GREAT!!! |
01:09:00.00 | 7.00 | 9:51 | 07/28/07 | |
| AHR: 151 heavy wind, rain |
04:00:00.00 | 64.00 | 3:45 | 07/27/07 | |
| Swimming 2500 yards |
01:00:00.00 | 1.20 | 50:00 | 07/26/07 | |
| Mile splits: 9.00, 8.30, 8.00 ITB felt some pressure, but OK |
00:25:30.00 | 3.00 | 8:30 | 07/26/07 | |
| AHR: 138 RPE: 12 I had to stretch out my ITB 4 times. |
01:30:57.00 | 9.02 | 10:04 | 07/24/07 | |
| Swimming 2500 yards 4 X 500 descending. Fastest in 7:15 |
00:00:00.00 | 1.20 | 0:00 | 07/23/07 | |
| BRICK AHR: 156 RPE: 13 No ITB or hamstring pain. It felt great. |
01:03:45.00 | 7.05 | 9:02 | 07/21/07 | |
| AHR: 144 | 03:32:58.00 | 60.00 | 3:32 | 07/21/07 | |
| Swimming 2000 yards in 32:40 |
00:46:00.00 | 1.20 | 38:20 | 07/20/07 | |
| Swimming 10 X 100 on 1.20 with 20 sec rest |
00:00:00.00 | 1.00 | 0:00 | 07/19/07 | |
| 1 mile: 8:30 1 mile: 8:00 1 mile: 8:30 (The treadmill feels much faster than that!!) |
00:25:00.00 | 3.00 | 8:20 | 07/19/07 | |
| 02:50:00.00 | 43.00 | 3:57 | 07/18/07 | ||
| AHR: 142 MHR: 163 RPE: 12 No ITB pain. Maybe I’m taking this easy run thing a bit far. |
01:23:21.00 | 8.00 | 10:25 | 07/17/07 | |
| Swimming 3 X 500 |
01:00:00.00 | 1.20 | 50:00 | 07/16/07 | |
| BRICK AHR 167 (I felt great off the bike and really ran too fast, sorry) RPE 16 Didn’t feel my ITB a bit. L Hammy perfect. |
00:51:54.00 | 6.00 | 8:39 | 07/14/07 | |
| Oh yeah. Felt great. 3 mountain climbs too. |
03:45:00.00 | 55.00 | 4:05 | 07/14/07 | |
| Swimming 2000 yards 3×500 |
00:00:00.00 | 1.00 | 0:00 | 07/13/07 | |
| 2 miles run 20 minutes on machine |
00:20:00.00 | 2.00 | 10:00 | 07/13/07 | |
| My first crash!! Fun. | 00:00:00.00 | 20.00 | 0:00 | 07/12/07 | |
| Swimming 2000 yards 8×200 on 3:15 |
01:00:00.00 | 1.00 | 60:00 | 07/11/07 | |
| AHR 143 ITB pressure/pulling on a couple of hills at end. Not limiting. L hammy a little sore. Overall sucessful. |
01:02:52.00 | 6.04 | 10:24 | 07/10/07 | |
| AHR 154 RPE 14 |
01:55:00.00 | 30.00 | 3:50 | 07/09/07 | |
| AHR 150 MHR 172 |
02:00:00.00 | 30.00 | 4:00 | 07/07/07 | |
| BRICK SPE 12 AHR 154 MHR 170 ITB perfect |
00:37:00.00 | 4.00 | 9:15 | 07/07/07 | |
| AHR 142 MHR 160 SPE 12 ITB felt great Hamstring a little sore, but definitly improving. |
00:38:00.00 | 4.00 | 9:30 | 07/06/07 | |
| Swimming 2600 yards 1,2,3,4,500 set 500 free 7:40 |
01:00:00.00 | 1.20 | 50:00 | 07/05/07 | |
| 01:50:00.00 | 28.00 | 3:55 | 07/04/07 | ||
| AHR: 136 MHR: 157 ITB pain at 2 miles Left hamstring strain is sore |
00:40:00.00 | 4.00 | 10:00 | 07/03/07 | |
| Swimming 2000 yards: 32:15 |
01:00:00.00 | 1.20 | 50:00 | 07/02/07 | |
| 10 minutes run 20 minutes eliptical machine |
00:30:00.00 | 1.00 | 30:00 | 07/02/07 | |
| easy | 00:01:45.00 | 22.00 | 0:04 | 06/30/07 | |
| swimming 2800 yards 10×200 on 3:15 |
00:01:00.00 | 2.00 | 0:30 | 06/28/07 | |
| As slow as I could go. ITB felt great. L hamstring a little sore. |
00:40:00.00 | 4.00 | 10:00 | 06/26/07 | |
| Swimming total 2500 yards 2000 yards in 32:15 |
00:00:00.00 | 1.50 | 0:00 | 06/25/07 | |
| Swimming total 2000 yards | 00:00:00.00 | 1.00 | 0:00 | 06/23/07 | |
| Quad pain on hills. | 00:00:00.00 | 5.00 | 0:00 | 06/23/07 | |
| Pretty bad right ITB pain. Left Hamstrings felt good. | 00:00:30.00 | 3.00 | 0:10 | 06/23/07 | |
| Super hills. | 02:00:00.00 | 35.00 | 3:25 | 06/19/07 | |
| Easy run. | 00:00:00.00 | 6.00 | 0:00 | 06/16/07 | |
| easy | 00:00:00.00 | 13.00 | 0:00 | 06/14/07 | |
| Easy easy easy. Knees were pretty good. |
00:00:00.00 | 4.00 | 0:00 | 06/13/07 | |
| 5 easy 6 tempo 5 easy |
01:00:00.00 | 16.00 | 3:45 | 06/12/07 | |
| AHR: 160 SPE: 15-16 1M: 8:30 2M: 8:15 3M: 7:15 Stopped due to ITB pressure (didn’t want to run on it, but normally I would have. It wasn’t severe) |
00:28:00.00 | 3.45 | 8:06 | 06/11/07 | |
| Swimming 2500 yards |
01:25:00.00 | 1.50 | 56:40 | 06/07/07 | |
| AHR: 154 RPE: 14 ITB pain limiting run during last 2 miles!! |
01:10:00.00 | 8.00 | 8:45 | 06/06/07 | |
| AHR: 157 RPE: 14 |
03:30:00.00 | 60.00 | 3:30 | 06/05/07 | |
| Swimming 1500 yards |
00:00:00.00 | 1.00 | 0:00 | 06/04/07 | |
| AHR: 161 RPE: 14 Running tired. ITB pressure at times during run. |
01:06:09.00 | 7.50 | 8:49 | 06/02/07 | |
| Swimming ~1.5 miles open water |
00:00:00.00 | 1.50 | 0:00 | 06/02/07 | |
| Swimming 3000 yards 500 in 8:40 |
00:00:00.00 | 2.00 | 0:00 | 06/01/07 | |
| AHR: nr RPE: 13 knees feel weird today. ITB is fine. |
00:25:00.00 | 3.00 | 8:20 | 05/31/07 | |
| AHR: 162 RPE: 15-16 |
01:40:00.00 | 29.00 | 3:26 | 05/31/07 | |
| AHR: 160 (HOT) ITB pressure at end of run, but it felt pretty good. RPE: 15 |
00:59:49.00 | 6.99 | 8:33 | 05/30/07 | |
| Swam. 1500 yards | 00:00:00.00 | 0.80 | 0:00 | 05/29/07 | |
| AHR: 154 ITB pressure throughout Took it nice and easy. RPE: 12-13 |
00:56:16.00 | 6.22 | 9:02 | 05/28/07 | |
| AHR: 147 | 01:53:00.00 | 29.00 | 3:53 | 05/26/07 | |
| AHR: 167 (HEAT!!!) RPE: 15 ITB pressure at run end |
00:50:48.00 | 6.18 | 8:13 | 05/26/07 | |
| AHR: 157 | 01:00:00.00 | 16.00 | 3:45 | 05/25/07 | |
| ITB felt good AHR: 160 |
00:40:40.00 | 4.89 | 8:18 | 05/24/07 | |
| ITB pressure/pulling at 3 miles AHR: 145 |
00:40:00.00 | 4.00 | 10:00 | 05/22/07 | |
| 01:44:00.00 | 30.00 | 3:28 | 05/21/07 | ||
| Right ITB pulling during run. Starting at ~4 miles | 01:00:00.00 | 6.50 | 9:13 | 05/18/07 | |
| 01:45:00.00 | 30.00 | 3:30 | 05/18/07 | ||
| 1 mile: 5:54.36 | 00:00:00.00 | 2.50 | 0:00 | 05/16/07 | |
| 00:37:30.00 | 4.00 | 9:22 | 05/14/07 | ||
| 02:10:00.00 | 29.00 | 4:28 | 05/12/07 | ||
| 01:07:00.00 | 8.00 | 8:22 | 05/11/07 | ||
| 02:00:00.00 | 29.00 | 4:08 | 05/10/07 | ||
| 4×400s 1:25, 1:30, 1:27, 1:27 |
00:00:00.00 | 5.00 | 0:00 | 05/09/07 | |
| 00:00:00.00 | 6.00 | 0:00 | 05/07/07 | ||
| BRICK | 00:00:00.00 | 3.00 | 0:00 | 05/05/07 | |
| 00:00:00.00 | 40.00 | 0:00 | 05/05/07 | ||
| 00:00:00.00 | 7.75 | 0:00 | 05/04/07 | ||
| 4×400 1:31, 1:38, 1:33, 1:33 |
00:00:00.00 | 3.50 | 0:00 | 05/03/07 | |
| 00:00:00.00 | 30.00 | 0:00 | 05/01/07 | ||
| 00:00:00.00 | 6.00 | 0:00 | 04/30/07 | ||
| 00:00:00.00 | 27.00 | 0:00 | 04/28/07 | ||
| 00:00:00.00 | 7.00 | 0:00 | 04/27/07 | ||
| 00:00:00.00 | 30.00 | 0:00 | 04/26/07 | ||
| 00:00:00.00 | 5.00 | 0:00 | 04/23/07 | ||
| 00:00:00.00 | 5171.23 |