day 165

Really, dude? Can you believe its WEEK 26? Christ.

MONDAY- REST
TUESDAY- SWIM, RUN 1:00 z2 (at 10min, 5x6 z4 @2 min jog)
WEDNESDAY- BIKE 45min transition to RUN 15:00 z2
THURSDAY- SWIM, BIKE 1:00 z2 (at 30min, insert 25 min z4)
FRIDAY- SWIM, RUN 1:00 z2 (at 40min, insert 12 min z4)
SATURDAY- BIKE, 5:30 z2
SUNDAY- RUN 2:30 (z1 to z2)

day 164

Scheduled 2.5 hour run. Decided to beat the heat and get out there early. Started at around 6:45 am, and at first, was going to try out some sort of run:walk ratio. Maybe a 5:1, 8:2, I don't know. Anyway, I felt I should give it one honest effort at controlling my pace a bit more, and staying at 10-11 min miles, right from the start. I walked 5 mins to start out, and then jogged at about a 10:30 or so for a while, and next thing I knew, I was over 1:00 in, and felt fine. I stopped for maybe a min or two, to slam a GU and regroup at the top of a hill, but other than that, I was moving right along. I ended up with my longest run to date, and felt like there was something left at the end. My legs were pretty shot afterwards, when I stopped, so I wore my compression sleeves around the house for a few hours after my shower. My legs are feeling OK, now, several hours later. All in all, a good confidence inspiring run today (for me, anyway, since I started out way back when, struggling to get through 3 miles straight.)

Heres the GPS link: http://connect.garmin.com/activity/37617866

RUN- 2:24:07, 13.1 miles, (10:46/mile), 135bpm, 2274 cals

day 163

BIKE- 86.51 miles, 5:12:09 (17.7 mph), 112 bpm, 6971 cals

day 162

SWIM- Straight 3500 (51:00)
RUN- 6.23 miles, 1:00:02 (9:36/mile), 136 bpm, 1080 cals

day 161

SWIM (@Wenonah Lake, open water swim), swam 8 loops at about .2 per loop. Felt strong. Water was especially dirty and nasty tonight. Needed 2 Q-Tips to get all the shit out of my ears. I sighted a lot better tonight, although my goggles were fogging up. I used my old goggles, because I didn't want my new ones to get shitty. Good call.

Also, got some good news today. Jack at the shop has a 9 speed, 12x25 cassette to put on my bike in prep for Lake Placid. I've been using a 23 all this time, and I think the extra gear will make a difference.

day 160

BIKE, 13.79 miles, 46:14 (18.4mph), 123bpm
RUN, 1.69miles, 15:23 (8:58/mile), 141bpm

day 159

RUN, 6.05 miles, 56:51 (9:22/mile), 140bpm
SWIM, Did about 1650, stomach wasn't feeling right, so I bagged the rest. Not terrible.