Tuesday: 18 mile bike; 3 mile run

Another easy day.

60 min ride. 18 miles ez. 3 mile run ez.

Monday: Day Off

Beyond tired. Skipped the bike and skipping the swim.

Sunday: 10 mile bike; 5 mile run

Was contemplating taking the day off completely. Did it short spin and an easy 5 miler just to stay in the groove. Tomorrow will be another easy day. About a 2 hour ez spin in the morning and then my first master's swimming at night.

Bike 10 miles. 32 min. 150w.

Run 5 miles. 9:02 min/mi.

Saturday: 74 mile bike; 8 mile run; abs

a.m. 40 min run. 4.11 miles. 9:44min/mi. Bike 56 miles FL: 2:47:40; 186w; 83rpm.

p.m. 40 min run. 4.26 miles. 9:23min/mi. Bike 60 min ez. 18.3 miles. 155w. 79rpm.

Friday: 56 mile bike; 15 mile run; strength

a.m. 80 min run. 9.27mi. 8:38min/mi (w/10x 1min fast; 1 min slow).

p.m. 60 min run. 6.04mi. 9:56min/mi. Strength (3x3 pull; 4x15 push; abs).

Bike 56 miles. FL: 2:44:25; 195w; 83rpm. Biked after the runs so I could bike to the basketball games. Legs felt decent. Problem is, I always find it tough to fall asleep after biking late at night; I don't have that problem after running late.

Thursday: 56 mile bike; 4 mile run; abs

a.m. 40 min run. 4.04 miles. 9:55min/mi.

p.m. Bike 56 miles. FL: 2:50:16; 181w; 82rpm.

Wednesday: 65 mile bike; 11 mile run; strength

a.m. 56 mile bike. FL: 2:39:42; 212w; 80rpm (w/60min@240-280w,65-75rpm). Felt great.

lunch. 30 min run. 3.04 miles. 9:52min/mi.

p.m. 70 min run. 8.09mi. 8:39min/mi.

Quick easy spin to flush out the legs. 30min. 9.22mi. 161w. Strength (4x15 push; 3x3 pull; abs)

Tuesday: 40 mile bike; 1 mile swim; abs

40 mile bike. 2:03. 173w. 83rpm.

1 mile swim. ~30 min.

Monday: 12 mile run; 1 mile swim; abs

Finally back in the pool. It was as painful as I thought it would be. Going back tomorrow and going to try to make this a routine.

a.m. 1 mile swim. ~35 min. 40 min run. 4.10mi. 9:46min/mi.

p.m. 70min run. 8.03mi. 8:43min/mi.

Sunday: 56 mile bike; 12 mile run; abs

a.m. 70 min run. 8.27mi. 8:28min/mi.

p.m. 56 mile bike. 182w. Run 40 min. 4.18mi. 9:34min/mi.

Fred, I'm starting my swimming tomorrow. No more excuses.

Saturday: 40 mile bike; abs

2 hour bike. 40 miles. 180w. 89rpm. Decided to give achilles a rest to be on the safe side. Tomorrow is a big day.

Now going to track Singapore 70.3. Let's go Macca!

Friday: 42 mile bike; 4 mile run

a.m. 4 mile easy run.

p.m. 2:10. 42 mile bike; 174w.

Thursday: 56 mile bike; 3 mile run; abs

Achilles feels much better today. Not sure what it was.

a.m. 56 mile bike. 196w. (w/50min@230-260w).

p.m. 3 mile easy run. 9:16min/mi

Wednesday: 56 mile bike; abs

Achilles has been throbbing in pain all day. And it kept me up last night as well. Not exactly sure how I hurt it or if it is even related to training as I barely ran last week and it randomly starting hurting after having not run for 3 days. Hopefully, it will go away soon, but no running for at least a couple days.

Bike 56 miles. FL: 2:35:33; 219w; 80rpm (w/90min@230-260w; 65-75rpm). Hardest I have ridden so far this year. Felt very easy. Am very happy with where my fitness is. I am way ahead of where I was at the same point in time last year.

Tuesday: 20 mile bike; 4 mile run

20 mile bike easy. 61 min.

4 mile run. 8:45min/mi. Achilles a little tight. Cut it short.

Monday: 20 mile bike

62 minute bike. 20 miles. easy.

Sunday: 40 mile bike

Bike 2 hours. 40 miles. 190w.

Need to start swimming. Not particularly looking forward to it. But am excited overall about the upcoming training.

Saturday: 40 mile bike; 6 mile run

a.m. 2:03:02 bike. 40.14 miles. 176w. 87rpm. Followed by 6.05 mile brick run. 20 min w/u; then 4 miles at 8min/mi. 8:36min/mi avg.

Probably won't have time for anything else, but will try to fit in an easy ride or run this p.m.

Friday: 56 mile bike; 8 mile run

FL: 2:42:30; 195w; 87rpm. Followed by 70 min (20min w/u; 50min@8:27-8:06)) brick run. 8.02 miles. 8:44 min/mi.

That was tough. Had nothing to drink during the run and ran out of steam towards the end. Exhausted.

Thursday: 56 mile bike; 4 mile run

Bike 56. FL: 2:37:33. 210w. 89rpm. Followed by 4.63 mile brick run. 8:15min/mi.

Wednesday: Day Off

Too busy to train.

Tuesday: 20 mile bike; abs

Back on the bike. Struggled for the first 20 minutes. Then felt ok.

60min. 20.2mi. 187w. 88rpm.

Monday: Day Off

"Full-blown triathlon training." Day 1: Rest :-)

Sunday: 7 mile run

a.m. 70 min run. 7.77 miles. 9:03min/mi. My running has never been better. Very happy with the way it is progressing. Thankfully, I haven't been having any shin problems of late.

Tomorrow starts a 10 week block of full-blown triathlon training--though still within the foundation phase--leading up to IMFL70.3.

Saturday: 10 mile run; abs

10.12 mile run. 1:20:13. 7:55min/mi. Feeling great.

Friday: 12 mile run; abs

a.m. 60 min run. 6.50 miles. 9:14min/mi.

p.m. 50:44min run. 5.50 miles. 9:13min/mi.

Thursday: 11 mile run; abs

a.m. 60 min run. 6.46 miles. 9:17min/mi.

p.m. 50 min run. 5.39 miles. 9:17min/mi.

Wednesday: Day Off

Taking today off. Achilles still somewhat tight.

Tuesday: 5 mile run

Run 5.38 miles. 52 minutes. 9:40min/mi. Achilles a little tight.

Monday: 3 mile run; abs

Easy day coming up. Stiff/sore from yesterday's run. a.m. 3 mile run. 9:53min/mi.

Sunday: 17 mile run; abs

Long Run. 17.27 miles. 2:28:19. 8:35min/mi. Ran straight into a family of deer again. Was awesome.