Run2:18:00 [3] 13.0 mi (10:37 / mi) ahr:144 shoes: NB 1226
10mi non-track MAF with MK. super nice weather and legs were ready to cruise today even after the bad test on Friday and heavy day yesterday. really happy!
5 PM
Swim (LCM Flop) 40:00 [2] 1.12 mi (1.7 mph)
nice nice swim at SP. "main set" of 8x100 on 2:10, nailed them all at 1:50. super!
Run (Brick) 52:00 [3] 4.3 mi (12:06 / mi) ahr:150 shoes: NB 1226
first half at 30k pace, second half cool-down. as grumpy as i was coming off the bike (both mentally and knee-ily) it all changed in transition and i felt awesome for the stuff at pace. love running off the bike.
6mi MAF with MK. my head was in a great place but legs were super slow. every mile between 10:55 and 11:15. the lack of decay is good but the lack of speed isn't.
Run50:00 [3] 3.2 mi (15:37 / mi) ahr:132 shoes: NB 1226
these shoes are on their last lasts...ordered a pair of Brooks Adrenalines yesterday.
5 PM
Bike2:35:00 [3] 37.2 mi (14.4 mph) ahr:138 shoes: Orbea Ordu
sort of a hurried start, then i just made up my route as i went, and ended up having to use clarkson as my north/south connector. not ideal, but conway was really nice. legs didn't have any higher-end power but did okay with the MAF stuff.
on a phone call afterwards i was informed that my parents now read this log to check in. so...HI MOM!!
okay, a little letdown from july's volume-fest. but, still okay. i had to take more rest than intended after Pigman - non-race stressors really took a lot out of me.
7 AM
Swim (SCY) 1:00:00 [3] 1.56 mi (1.6 mph)
morning swim. felt a little slow, as the AO 400 in 6:17 showed.
6 PM
Bike2:10:00 [3] 30.0 mi (13.8 mph) ahr:147 shoes: Orbea Ordu
rode out to Marshall with MG and Peter in search of some hill repeats but it is not nearly long enough. bummer. still a good ride and i was glad they came since i forgot lights and it got dark.
8 PM
Swim (SCY Flop) 15:00 [2] 0.34 mi (1.4 mph)
since i was parked in the lot at CoC, and i was sweaty, and i didn't finish all of my morning swim, i hopped in the pool for that last 600.
Run1:05:00 [3] 4.5 mi (14:27 / mi) ahr:134 shoes: NB 1226
easy run to start day. hamstrings still a bit tight/tired, but improved.
5 PM
Bike2:09:00 [3] 31.2 mi (14.5 mph) ahr:134 shoes: Orbea Ordu
the western 2/3 of the big shark loop with 3x15min at IM effort, just to get back into the swing of things. nice ride except getting dark towards the end, bummer!
last LCM practice for Master's. in honor of this we had a 30sec "stop and bask in the glory of this wonderful pool and awesome weather" break. then an all-out 450m TT, i went 8:12-ish.
easy spin with MK. put new road tires on cx bike as my road bike is on indefinite loan. it's a fun ride that way, except for the seat. hopefully i won't have to go more than 60min on it.