Sunday, August 28, 2011

Good training week

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