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06/10 - 170.0 lbs Swim 1x (3:24), Bike 1x (18.3), Run 3x (7:34)
06/03 - 171.0 lbs Swim 2x (3:12), Bike 1x (18.5), Run 3x (7:54)
05/27 - 171.0 lbs Swim 1x (3:12), Bike 1x (15.4), Run 2x (7:30)
--- Week's Training Details ---
06/04 Run. 5.0 mi in 37:39 (7:31). Late morning run (worked from home) with some rolling hills. Felt good, light, and positive about this run. Having some good tunes playing helped. Would like to have more runs like this one. [none]
06/05 Bike. 25.1 mi in 1:22:08 (18.3 avs). Late afternoon ride. It was very hot. I felt like I was pushing during
large portions of the ride in order to finish with a decent avs knowing I had a long hill climb back home. Spent considerable time between 20-22 mph which was very encouraging. I normalized this ride to 25 mi for a periodic Fitness Test result and recorded a 6:21 improvement over the last test back on March 22. [hot, hill climb].
06/06 Run. 5.0 mi in 36:58 (7:23) 1 mi w/u (7:47), 6x800 (2/3 hard, 1/3 recovery) 3:33, 3:33, 3:36, 3:44, 3:36, 3:43, 1 mi c/d (7:21). I felt good and loosened up early in the first mile. My knee seems to give out during speed work around the same time (temporarily) during the 4th interval. [hot, knee]
06/07 Swim. Planned on 2400
yrds, but stopped after 2000. 1x800, 2x400, 4x100. 200's: 3:09, 3:20, 3:24, 3:21 (13:15); 3:16, 3:19 (6:35); 3:16, 3:27 (6:43). 100's: 1:34, 1:34, 1:35, 1:32. Water was warm (for evening kid's swim lessons), and my new swim trunks produce considerable more drag than the old ones. The pool is scheduled to be closed for approximately two weeks for roof repairs. [warm, increased drag]
06/09 Run. 5.0 mi in 38:58 (7:47). Relaxed morning run with some tunes going. [none]
--- Week's Commentary ---
A solid week of training. It certainly helped manage the stress. I feel like I am acclimating well to the heat. I'm trying to stay well hydrated. Not sleeping as well or restfully as I'd like.
I'm looking forward to the upcoming 5K race next weekend, and curious to see how I will do. I have had seven consecutive weeks with a sub-8:00 average pace which I don't know that I have ever done before. Albeit my weekly average is only in the teens, I have primarily focused on quality speed work mixing up the intervals to focus on speed, and strength in my run in preparation for tri-season.
I did yoga once this week, and could use a little more to work out some kinks in my shoulder and neck.
--- Training YTD ---
Swim - 631 mins
Bike - 279.5 mi
Run - 363.3 mi
--- Race Calendar ---
03/03/07 - Strides of March 10K - 42:53 (6:55) [22.5] AG PR
04/14/07 - Loveland Challenge Half Marathon - 1:34:44 (7:12) [37.5] AG PR
05/06/07 - Flying Pig Half Marathon - 1:33:10 (7:06) [5.9] AG PR
06/16/07 - Run for the Poor 5K - Registered
07/08/07 - Caesar Creek Sprint Triathlon - Registered
08/04/07 - Hiawasee International Distance Triathlon
08/19/07 - Great Buckeye Challenge Triathlon
09/03/07 - Mercy Metric 10K
09/15/07 - USAF Marathon Relay
09/23/07 - Toyota Challenge Triathlon
Keep running...
- BK.
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