day 115

part 1, BIKE- (5:45am), 1:00:00,(z2, with 6x5:00 @z4 and 3:00 spin starting at 10:00), 21.79 miles, 123bpm, 672 cals
part 2, SWIM- (6:30pm)- 300wu, 2500 straight, 200cd

day 114

BIKE- 45:00, to RUN 15:00. Would have more info for you...if I remembered to stop my heart rate monitor. Boo.

day 113

SWIM (6am)- straight 2000 34:00, 1 mile in 27:44
RUN- (6pm)- 1:00:04, 7.15 miles (8:23/mile **Personal BEST**), 148bpm, 1241 cals

day 112

WEEK 17

MONDAY- REST
TUESDAY- SWIM, RUN 1:00
WEDNESDAY- BIKE 45:00 (z2) transition to RUN 15:00 (z2)
THURSDAY- SWIM, BIKE 1:00 (z2)
FRIDAY- SWIM, RUN 1:00
SATURDAY- BIKE 3:30 (z2)
SUNDAY- RUN 1:15 (z1 to z2)

day 111

skip

day 110

No wind today, which was good. I decided not to bring my garmin today, and just go by the info on my powertap. Well, when I pulled the bike off the roof, the powertap battery was dead, so I was sol regarding speed. That part kinda sucked at first, but after a while I just rode. Without worrying about speed, or power numbers, or any of that crap that we all worry too much about. And I just rode. It gave me that same joy I used to get as a kid, or when I'm out cruising around on my SS mtn bike. Just chillin.

Anyway, I will replace the battery. I will go back to worrying about numbers again. But, maybe I learned something. Every once in a while...go for a ride sans computer. Noted. ;)

BIKE- 2:48, 117 bpm, 1702 cals

day 109

skipped my swim this morning. just didnt have it in me to get up.

PM- RUN- 1:00:00, 6.51 miles, 9:13/mile, 143 bpm, 1128 cals

day 108

Part 1, SWIM (6am)- 300 wu, 1650 (27:39)
Part 2, BIKE (8pm)- 1:00:00, 20.77 miles, 157watts, 111bpm

day 107

BIKE- 45:04, 15.61 miles, 127bpm, 212watts
RUN- 15:00, 1.45 miles

1:00:00, 124bpm, 769 cals

day 105 and 106, week 16

MONDAY- rest
TUESDAY- SWIM, RUN 1:00 (at 10:00, insert 5x3min z4 @ 1min jog)
WEDNESDAY- BIKE 45:00 (z4) transition to RUN 15:00 (z2)
THURSDAY- SWIM, BIKE 1:00 (z2, at :15, insert 5x5min z4 @ 3 min spin)
FRIDAY- SWIM, RUN 1:00 (z2, at 45:00, insert 10 min z4)
SATURDAY- BIKE 3:00, z2
SUNDAY- RUN 1:30, (z1 to z2)

DAY 106

SWIM- 2000 straight. (34:00)
RUN- 1:00, 6.83 miles (8:47/mile), 148bpm, 1179 cals

day 105

RUN, with Bry- 1:13:25, 6.45 miles, (11:23/mile), 122 bpm, 1130cals

day 104

Windy as all get out on the bike today. I didn't cower. I took it like a man. Lol.

BIKE: 4:08:39, 67.56 miles, 16.5 mph (which was lucky, with crazy crazy wind), 113 bpm (huh?), 5,046cals

day 103

Wasn't really feeling it this morning with waking up. Was super tired when the alarm went off at 5:25...didn't really feel like getting out of bed, but did anyway. Figured I'd get some swimming in, even though my shoulders were sore from yesterday. It must have been that kind of morning for everyone, since the guy at the door of the Rec Center didn't open the doors til 6:05, which led me to getting in the water at 6:10. Since I had to be out by 6:45, that didn't leave me with that much time. I ended up just doing 4x400, with one time trial in there (6:13). Not bad.

Came home, and after breakfast went for a run. Had to do 1:00, and when I got started I felt pretty good. My first mile was like an 8:41, and I just felt strong from there. Ended up running 6.99 miles in 1:00, (8:35/mile), my best yet. (previous best was Sunday's 8:58 for a long run).

SWIM- 400 wu, 3x400 (#2 was TT, 6:13)
RUN- 1:00, 6.99 miles, 145bpm, 1206cals

day 102

SWIM- straight 2000. Hit the mile @ 28:12, full 2000 in 34:13. Felt smooth and comfortable. Funny how I don't seem to warm up until 1000 or so. Then I get in a groove that I can maintain for a while. Thats a good thing, I guess.

BIKE- 1:00, 125 bpm, with 4x5min z4 intervals @ 3min spin, 183watts, 23.47 miles.

day 101

BIKE, 45:04, 15.79 miles, 120bpm, 184 watts
RUN- 15:15, 1.71 miles (8:53/mile), 136bpm

http://connect.garmin.com/activity/30064762

day 100

SWIM- 500 fins, broken 1650, 500 fins

day 99, week 15

MONDAY- REST
TUESDAY- SWIM, RUN 1:00 (z2, at 10:00 insert 2x6min z4 @ 2min jog)
WEDNESDAY- BIKE 45:00 (z4) transition to RUN 15:00 (z2)
THURSDAY- SWIM, BIKE 1:00 (z2, at 15:00, insert 4x5min z4 @ 3 min spin)
FRIDAY- SWIM, RUN 1:00 (z2, at 45min insert 7.5 min z4)
SATURDAY- BIKE 4:00 (z2, at 3:50 insert 5min z4)
SUNDAY- RUN 1:30 (z1 to z2)

day 98

Sunday RUN with the cult. I decided to step up and push myself to run with Karen, Jen, and Marco. Hung in there with them, and had a nice run. My best ever.

RUN- 1:12:29, 8.08 miles @ 8:58/mile, 146 bpm, 1396

day 97

So, since I was supposed to do 3.5 hours on the bike, I decided to do a combo of the Pshop Wed AND Sunday loops. I knew it was going to be super-D-duper windy, but I bundled up and went anyway. I figured it would be an exercise in mental toughness if it was THAT windy. WELL, it was that windy, and I'm a big pussy. Thats what I learned today. Actually, I muscled through, but Jesus H., do I feel like crap now. To be fair, I guess a 15-20mph wind would do most people in on a 3.5 hour ride. That headwind...omg. I was on a flat road, doing 380 watts, and moving at 13.6 mph. FLAT ROAD.

Well, anyway...I feel tough now. :)

BIKE- 3:12:14, 52.09 miles, 123bpm, 3763cals

http://connect.garmin.com/activity/29605404

day 96

I was *supposed to do a 1:00 run and a long swim today. While I woke up at 5:30 for my run, I lasted a little more than 10:00 on the treadmill (it was cold and rainy) before bagging it. I didn't feel right...I was tired...my leg hurt...I was NOT motivated. I listened to my body (blah blah) and sat and watched Sportscenter instead.

After work, I went down to Rowan...determined to get a straight 3000 swim in, to get back on track. I hopped in, did a 100 warm up, and set my timer on my watch. A little more than 50 minutes later (and 120 laps), I was done and happy. I don't know if they used more chlorine than usual, or if I'm becoming pickled by chlorine or what, but my skin is all chalky. So bad that I had to use Vaseline on it after my shower. My face is pretty dry, but my arms are the worst. Better keep up with the moisturizer.

RUN- 10:00 then bagged.
SWIM- 100 wu, 3000 straight (50:02) Hit the mile in 27:12, and the 2500 in 41:15.

day 95

Part 1- BIKE- (6am), 1:00:02, 22.98 miles, 126watts, 101bpm. Took it easy. Legs are tired. Watched the Hincapie Documentary ( A Ride With George) while on trainer. Very cool DVD, worth checking out. Big thanks to BR for sending that to me for my Birthday.

part 2- SWIM (6pm) 7x300

day 94

BIKE- 45:05, 15.73miles, 119 bpm, 201 watts
RUN- 15:43, 1.76miles (8:54/mile), 141bpm, 302 cals

day 93

SWIM- 500wu, Super SHitty 100TT (1:13), 4x (200, 100, 50, 2x25), 200cd
RUN- 5.67 miles, 1:02:15, 129bpm, 986cals

day 92/week 14

MONDAY- REST
TUESDAY- Swim, RUN 1:00 z2 (at :10, insert 2x4.5 z4 @ 1.5 min jog)
WEDNESDAY- BIKE 45:00 (z4!), w/transition to RUN 15:00 (z2)
THURSDAY= SWIM, BIKE 1:00 (z2, at 15:00 insert 3x5:00 z4 @3:00 spin)
FRIDAY- SWIM, RUN 1:00 z2 (at :45, insert 7.5 min z4)
SATURDAY- BIKE, 3:30 z2 (at 3:20, insert 5:00 z4)
SUNDAY- RUN, 1:15 (z1 to z2)

day 91

RUN- (bike path) 8.30 miles, 1:15:06, (9:03/mile), 145bpm, 1436cals

day 90

Last day of Biggest Loser. Weighed in, was (-1) and finished in 3rd place. I would have had to lose like, 20 lbs this week to win. I'm happy with what I've done. My goal was to be 215 by IMLP and I weighed in at 212 on my scale friday morning. Decided to get out early this morning, for 3:00 on the bike. I rode with three other guys, and I was the only one who hasn't completed an IRONMAN. Crazy. Anyway, good ride, we mostly just chilled...I got used to the new bike. I forgot my chest strap for powertap/garmin, so I don't have a heart rate number. Kinda weird how I've turned all techie lately, huh?

BIKE- 2:54:49, 44.18 miles

day 88 & 89

DAY 88

SWIM- 2500 (straight/ 45:25)
RUN- 57:46, 4.95 miles (11:42/mile), 126bpm

DAY 89
SWIM (6am), 300wu, 12x100 @ 2:00, 300cd