Sunday 28 August 2011
Schedule: 2KM swim, 5 km run in 22-23 min
Actual: 2 km ocean swim at 10 am, 5 KM run in 20:11 at 2 pm (HOT)
Swim: Went with the kids to the beach in the morning. Nice morning at 18th street in Del Mar, and I swam a circuitous route to the 1/2 mile buoy, and really went off course on the way back. Mid-sized surf today so it was easy out and back. The water was a bit chilly (65) and I had the de soto speedtube pants on. Buy my hands went practically numb.
5 km run: Went up to the TPHS track, alone, jumped the fence and ran the 5 km, well, I think it was 5 km. I assumed that I'd be running 12.5 laps, but, my watch decided 5 km was right at 12 laps. My time was 20:11, which was surprisingly fast considering it was like 90 degrees on the track and I was really tired. If I ran 1/2 lap short, than my time was 21 min.
1Km: 3:57
2km: 4:02
3km: 4:09
4km: 4:10
5km: 3:53
Heart Rate - 165 average, 180 peak (whew!)
Saturday 27August 2011
Schedule: 3 hour bike, 5 km run
Actual: 3 hour bike, 5 km run
Elfin Forrest CCW (opposite of Swamis group): 3:04, 16.6 MPH average, Average HR 118, peak 154
very easy ride.
Run: transition run. Sped up the last 100M of each KM. Did the 4km in 4 min.
Friday 26 August 2011
Schedule: 1 hour swim, 2 x 2 km in 8:45
Actual: 1 hour swim, 2 x 2 km in 7:55 and 8:00
Swam the cove in the morning, ran the 2 km runs after work. If my watch is correct, I was doing them in 3:55/km
Thursday 25 August 2011
Schedule: 2.5 hour ride, 1 hour run
Actual: 1 hour ride, 10 km trail run
I was really tired from Disneyland - believe it or not. I had little time as well as I had to work, so I did the 17 mile Santa Luz loop - very easy
Right afterward I did the 1 hour run. I did the 10 km trail run in 55 min.
Wednesday 24 August 2011
Spent a third day walking around Disneyland - which is more tiring than I would have guessed.
Tuesday 23 August 2011
Spent a second day walking around Disneyland
Monday 22 August 2011
Bike to Disneyland - 90 miles
88 miles, 16 mph, average HR 112, max HR 141 - easy
