DO WORK

Monday:

Run: Horrible day....Scorching hot and I was dead dog tired. Probably from yesterday's hard ride-run.

• Mile 1 - 8:06
• Mile 2 - 8:00
• Mile 3 - 7:54
• Mile 4 - 7:58
• Mile 5 - 7:53
• 1/4 mile run.....1/4 mile walk
• 1.3 mile run......1/4 mile walk
• 1.6 mile run

So hot (97) and soo hard. Was THE TOUGHEST WORKOUT OF MY LIFE. I couldn't believe it when I got out to the turnaround and was forced to run back.

Total Run Time: 1:12:00 / 8.7 of the toughest miles of my life (memories of Ironman)

Swim: I'm an idiot and continuted to workout. Not for fitness but recovery!

(scy) 24 Hour Fitness

• 500 free
• 200 stroke
• 500 kick with fins
• 200 stroke
• 300 free with fins
• 100 free with fins
• 2 x 100 free

Total Swim Time: 0:35:00 / 2000 yards

Tuesday:

Swim: Out to Southlake today and bringing a friend; my .03 skinsuit. Not looking for anything in particular...just a workout getting adjusted. Racing on Sunday and will be wearing this little puppy!

Very productive swim today. Was able to get some really good data!

(scy) Southlake

• 2 x 50 free
• 2 x 100 free
• 100 stroke
• 2000 solid in 26:29 (clearing 500's in 6:44, 6:42, 6:32, 6:30) Fastest to Date!!
• 1 x 50 free
• 2 x 100 free
• 100 stroke,
• 2 x 100 free with fins

Total Swim Time: 0:45:00 / 3000 yards

Bike: Very easy today. Just wanted to sit in the saddle a stroll around town. Nothing more....all recovery!

Total Ride Time: 1:20:00 / 25 miles

Wednesday:

Swim: Back to Southlake again but just with my regular swimsuit. Will save the special stuff for race day... Focus today was 200's on set intervals and descending clear times

Very productive swim again. Actually getting a lot of praise from Southlake's swim coach. He's been offering up some much valued advice. His regular quote my way is "Not bad for a self taught swimmer"! That would be a good workout for my freshman or sophomore class :-). He's a crack-up and super nice guy....

(scy) Southlake

• 5 x 200 on 3:00 (clear times - 2:49, 2:46, 2:46, 2:43, 2:43)
• 5 x 200 on 2:55 (clear times - 2:42, 2:40, 2:37, 2:37, 2:35)
• 5 x 200 on 2:50 (clear times - 2:35, 2:32, 2:31, 2:30, 2:29)
• 200 stroke
• 300 kick w/fins
• 100 free with fins
• 2 x 50 free easy

Total Swim Time: 0:58:00 / 3700 yards

Run: Went back to the trail today for a little redemption. I got a little worried after Monday's fiasco. Good thing it was just the fatigue because today went off without a hitch... Lazy's 8's...

Total Run Time: 0:41:00 / 5.1 miles

Thursday: (Bike-Run Brick)

Bike: Race Wheel setup...strong ride through the Valley Ranch TT Course... My own personal little track. Here is the google maps link....just in case you live in the area and want to give it a go http://www.gmap-pedometer.com/?r=1367337. There are a few u-turns along the way too....actually quit technical... I like to make things a bit challenging...

Details to the ride below... Awesome session. Goal was to find pace for this weekends Half Ironman! I also wanted to know where my body was fitness wise...limitations....etc. Never really found the limitations but did find out plenty about my fitness. I'll know a lot more on Sunday.

Entire workout was continues...this was not an interval workouts. I just hit the lap button every time I went through...

• 1.8 miles to the course (7:19 / 14.8mph)
• 7.55 mile TT Course (23:07 / 19.7 mph)
• 7.55 mile TT Course (21:18 / 21.4 mph)
• 7.55 mile TT Course (20:32 / 22.2 mph)
• 7.55 mile TT Course (19:16 / 23.7 mph)
• 6.50 miles Out and Back to Campion Trail (16:58 / 23.0 mph)
• 2.50 miles on Campion Trail waiting for Julie (6:50 / 22.0 mph)

Total Ride Time: 1:55:00 / 41 miles

Run: Brick today... Transition back out at Campion Trial with Julie's help once more. She's so amazing...I can't tell you how much I appreciate her help!

Goal was to settle into a pace comfortable for an extended period of time. I think I got some pretty good data...

• Mile 1 - 7:23
• Mile 2 - 7:11
• Mile 3 - 7:07
• Mile 4 - 7:01
• Mile 4.5 - 3:28

Total Run Time: 0:33:00 / 4.6 miles

Friday: (Bike-Run Brick)

Today was just a day to lay a few things out. I did push it a couple times throughout the workouts. Bike was easy but the run and swim had bouts of intensity I thought beneficial to my prep.

Bike: All easy with a couple bouts of intensity no more than a minute in duration. I think it was 4 x 1 min at L4 with 4 minutes of rest in between.

Total Bike Time: 1:11:00 / 23.5 miles

Run: Back at Campion Trail. Focus was to settle into a HIM pace and then push it for one mile....bring back to HIM pace and then NO MORE!

• Mile 1 - 7:35
• Mile 2 - 7:05
• Mile 3 - 6:18
• Mile 3.4 - 3:00

Total Run Time: 0:23:58 / 3.3 miles

Swim: OK...off to the pool. Last workout till the race. Just wanted to throw some yards together.... Doing things a bit different for this race

(scy) Southlake

• 2x500 free on 8:00 (7:00, 6:44)
• 4 x 100 free on 2:00 descending (1:15, 1:10, 1:09, 1:08)
• 200 stroke
• 200 free easy

Total Swim Time: 0:30:40 / 1800 yards

Saturday:

Zero:....Traveling to Austin...

Sunday:

Longhorn Half Ironman

• Swim: 30:51 / 1:35 meter (seemed a tad long / 85 degree water)
• T1: 1:34
• Bike: 2:25:18 / 23.5 mph (57 miles...)
• T2: 1:31
• Run: 1:38:02 / 7:29 min-mile (tough course...very hilly)

Finish Time: 4:37:18

Look for a race report over the next couple days....

Totals for the Week:

• Total Swim Time: 3 hrs 19 min / 12,612 yards
• Total Bike Time: 6 hrs 51 min / 146.5 miles
• Total Run Time: 4 hrs 27 min / 34.8 miles
• Total Strength Time: 0 hrs 00 min / 0 sessions

Total Hours Trained During The Week: 14 hrs 37 min

Notes for the week:

For the most part...an extremely well executed week. While I did run into a bit of trouble on Monday...the rest of the week was super quality which led to a successful race.

Racing a Half this weekend gave me an opportunity to test a few ideas I've had...as well as nutrition, fitness, equipment, etc. More on that in the race report.

Florida's getting close!

Race Report next...

Mg