13 Weeks to Go

Mon- AM- 2,000 yard swim with Buppy in 36:40. Splits per 500 were 9:01, 9:10, 9:10, 9:19.  30s rest between each 500. PM- 35 mile bike ride on Stage Road in Plainfield in 1:51:00 (18.9 MPH). Terrible weather.

Tues- AM- 28 mile solo bike ride in 1:25:12 (18.7 MPH). PM- 34.5 mile solo bike ride in 1:50:30 (18.7 MPH), followed immediately by a 3:11 transition, and then a 5 mile run with Justin in 33:45 (6:45 pc) 

Wed- AM- 2,000 yard swim with Buppy in 36:15. Splits per 500 were 8:54, 8:58, 9:09, 9:11. 30s rest between the 500s. PM- 25.5 mile solo bike ride in 1:22:00 (18.6 MPH). Rode very easy, and never pushed the pace.

Thur- AM- 9 mile run solo in 67:30 (7:30 pc). Legs are tired. PM- 43 mile solo bike ride in 2:09:00 (20 MPH). Good solid ride.

Fri- AM- 6.2 mile run on the treadmill in 46:30 (7:30 pc). Nice and easy.

Sat- AM- 9.2 mile run solo in 68:30 (7:24 pc). Long work day.

Sun- AM- 12.5 mile run with Justin in 1:26:40 (6:55 pc). PM- 2300 yard swim solo with shorter faster intervals. 500 w/u in 8:37. Fastest 500 I have ever swam. Total time was about 51:00 for the workout.

Totals

Swim- 2:04:00 (6,300 yards)

Bike- 8:27:00 (166 miles)

Run- 5:03:00 (41.9 miles)

Total- 15:34:00

14 Weeks to Go

Mon- AM- 10 mile run solo in 71:30 (7:09 pc).

Tues- PM- 8.3 mile run with Justin in 57:40 (6:53 pc). Long work day.

Wed- PM- 6.1 mile run with Skip in 44:40 (7:19 pc). Long work day #2.

Thur- AM- 8.8 mile run solo in 68:00 (7:43 pc). Very tired. PM- 31.9 mile solo bike ride. 5 x Jarvis Hill loops (5.65 mi) with a short warm-up/cool-down. Splits: 18:39, 18:11, 18:11, 18:33, 18:39. Lost my aero bar pads in lap 4 so I sat up on the hoods after that. 1:44:00 total time (18.4 MPH o/a average).

Fri- AM- 6.3 mile run with Justin in 44:45 (7:09 pc). PM- 31.4 mile solo bike round around Mt. Ascutney in 1:40:18 (18.8 MPH). Frozen. 

Sat- AM- 10.1 mile run solo in 70:07 (6:55 pc). No second workout today. Foxwoods!!!

Sun- PM- 4.3 mile run solo in 31:15 (7:16 pc). Felt crappy.

Totals

Swim-

Bike- 3:24:15 (63.3 miles)

Run- 6:27:45 (54 miles)

Total- 9:52:00

15 Weeks to Go

Mon- 0. Sick.

Tues- 6.1 mile run solo in 46:30 (7:37 pc). Legs felt awful. I am extremely dehydrated from being sick. I have lost a lot of weight. Down to 170#. That's 5# down from late last week. On a positive note, I got my bike back today. Going to start riding tomorrow!

Wed- AM- 6.2 mile run with Justin in 44:00 (7:05 pc). Start to feel a bit better. PM- 27 mile solo bike ride in 80:30 (20.1 MPH) along Rt.5. Very strong winds today. In the aero position the entire time. 

Thur- AM- 9+ mile run with Justin on the SRD loop in 61:44 (6:49 pc). PM- 23.75 mile solo bike ride in 71:30 (20 MPH) on Rt. 12a. Strong winds on the way home. 

Fri- 8.6 mile run with Justin in 60:00 (6:58 pc).

Sat- AM- 8.5 mile run solo in 60:18 (7:05 pc). PM- 23.6 mile solo bike ride in 73:24 (19.3 MPH). 

Sun- AM(1)- 6.1 mile run solo in 44:38 (7:19 pc). PM- 37.5 mile bike ride with Alex along Rt.5 in 2:07:00 (17 MPH)

Totals

Swim-

Bike- 5:52:30 (111.85 miles)

Run- 5:17:00 (44.5 miles)

Total- 11:09:30

16 Weeks to Go

Mon- AM- 2,000 yard steady swim in 37:00. Splits per 500 were 9:04, 9:05, 9:07, 9:15. PM- 10+ mile run with Justin in 73:00 (7:15 O/A pace)

Tues- AM(1)- 6.2 mile run with Justin in 44:25 (7:10 pc) AM(2)- 40:00 swim for a total of 2,000 yards. 10 x 200 on 30s rest between intervals. 3:31 avg. time per interval. Fastest was (3:25). PM- 5+ mile run solo in 36:30 (7:05 pc)

Wed- AM- Track workout. 10 miles total in 71:00. 4 x mile on 1/4 jog rest. (5:45,5:54,5:54,5:57). 2.5 mile warm-up with 4 x 100m strides. 2.5 mile cool-down. PM- 4.5 miles with Skip and Justin in 34:00 (7:33 pc)

Thur- AM- 8.5 mile run solo in 65:45 (7:44 pc). Roads were snow covered and terrible. I am sore. 

Fri- 0. Sick.

Sat- 0. Sick.

Sun- 0. Sick.

Totals

Swim- 1:17:00 (4,000 yards)

Bike-

Run- 5:24:45 (44.2 miles)

Total- 6:41:45

This week sucked. Hoping to start feeling better so I can start training again soon.