Well, this was my peak week, so the numbers are big. I missed 1 swim, but I was able to get in all other planned workouts. My transition run after the long ride wasn't as long as I wanted it to be.
Total Time: 18:55:50
Swim: 2 Swims, 3.98 miles, 2:24:32, 12.9% of total time
Bike: 3 rides, 168.03 miles, 9:26:29, 17.8 mph, 48.9% of total time
Run: 5 runs, 37.89 miles, 7:04:49, 11:17/mile, 38.2% of total time
Sunday, September 30, 2012
Saturday, September 29, 2012
103 miles, 17.6 mph, 128 bpm
Rode with Stephen and Nathan. Felt good the whole ride. Never cramped or felt bad. My heart rate climbed with the temperature though. Had to push it a bit the last 10 miles to keep my pace up. It was hot and into the wind. All in all, I was happy with the ride.
http://connect.garmin.com/activity/228221479
http://connect.garmin.com/activity/228221479
112 miles, HR 126, 17.6mph by skaas at Garmin Connect - Details
112 miles, HR 126, 17.6mph by skaas at Garmin Connect - Details
Rode with Nathan, Ethan, Matt, and Jeff. I felt good this morning, so I expected this to be a good ride. It took it very easy the first half of the ride. I thought I might be able to push it a bit the last half, but that was a mistake. I started to cramp the last 5 miles. I ate 6 waffles (600 calories) 5 bottles of Perform (700 calories) and had 3 gels (300 calories) during the ride. I only had 250 calories per hour. Looks like I might need more than that. The last hour was hot and the wind was in our faces.
Rode with Nathan, Ethan, Matt, and Jeff. I felt good this morning, so I expected this to be a good ride. It took it very easy the first half of the ride. I thought I might be able to push it a bit the last half, but that was a mistake. I started to cramp the last 5 miles. I ate 6 waffles (600 calories) 5 bottles of Perform (700 calories) and had 3 gels (300 calories) during the ride. I only had 250 calories per hour. Looks like I might need more than that. The last hour was hot and the wind was in our faces.
Longest long run
This was my longest long run before the race. It felt pretty good. I tried to keep my heart rate around 140.
Untitled by amkaas at Garmin Connect - Details
Untitled by amkaas at Garmin Connect - Details
Friday, September 28, 2012
two runs and a swim
ran 3.1 miles and 5.25 miles. averaged about 8:30 on the 3.1 and 8:50 on the 5.25. swam 1450 and the new watch worked great.
http://connect.garmin.com/activity/227866851
swim
3.1
http://connect.garmin.com/activity/227866851
swim
3.1
9.26 miles, HR 145, 10:03/mile by skaas at Garmin Connect - Details
9.26 miles, HR 145, 10:03/mile by skaas at Garmin Connect - Details
I felt great today, the last couple of miles going downhill were fun. I thought I was going to run the last few miles with Nathan but he was too fast and beat me back to the game. I was able to run under a 9 minute mile the last mile.
I felt great today, the last couple of miles going downhill were fun. I thought I was going to run the last few miles with Nathan but he was too fast and beat me back to the game. I was able to run under a 9 minute mile the last mile.
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