Paul
90min. Z2 Run w/Damien. Stayed in the Zone the entire run which is unusual for me. So I felt really good about this one.
- Miles:
- 6542 total / 1938 in 2013
- Goal:
Break 5:30 at Ironman 70.3 Oceanside! Then Keep My Fitness Level High Enough To Stay Competitive At All Other 2013 Tri Events.
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Entries
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RUN
great Sunnyside Neighborhood 11 mi 01:31 08:14 pace
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VELO
good Gb3 30 mi 01:30 20.0mph pace
90min. Z2 spin which seemed like it took forever, but the spin class was good entertainment w/Damien.
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swim
great Millerton Lake 1334 yd 00:20 26:57 pace
Quick open water swim at Millerton lake with Damien, Jim, and MIke. Decided to go shorter and harder which ended up being 1:31/100yd avg.
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RUN
great Clovis Neighborhood 4 mi 00:30 07:29 pace
30min. Z2 Run on the back end of a quick change workout w/a Z4 pick up on the end to get to 7:30/mile w/Damien.
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VELO
great Fowler/Ashlan 14.51 mi 00:45 19.2mph pace
45min. Z2 ride on the front end of a quick change workout. Very windy and cold w/Damien.
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swim
good Gb3 2900 yd 00:58 35:08 pace
500yd w/u, 8x50yd drills, 12x75 1:04-1:13, 12x50yd :40-:49, 12x25yd :18-:22, 200yd c/d.
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RUN
good Sunnyside Neighborhood 7.41 mi 01:01 08:16 pace
60min. Z2 Run w/5x1:00 Z4 pick ups with 1:00 rest w/Damien after a long swim.
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RUN
great California Classic Half Marathon 13.2 mi 01:41 07:39 pace
New Half Marathon P.R.! Started off nice and easy just a little sore from the century ride the day before, but soon found my groove and aimed to crank it up to shoot for a new PR when it felt like... read more
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VELO
great California Classic Century 100.31 mi 05:08 19.6mph pace
This was the California Classic Century ride that has become an annual event. Rode HWY 168 and did very well again this year exiting the freeway in a close third place after leading out to early a... read more
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VELO
great Home to California Classic St... 4.37 mi 00:19 13.5mph pace
Short warm-up ride to the California Classic Century Start Line.
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swim
great Gb3 3500 yd 01:00 30:03 pace
Swim Workout #17. 3,500yd Continus swim. Longest of my life! Didn't stop but kept slowing down throughout which I need to work on. Finished with a 1:42/100yd avg.
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VELO
Gb3 37 mi 01:15 29.6mph pace
75min. Spin w/6x7min. Z4 Pickups starting at 15min. w/4min. rest in between. Tough workout.
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swim
good Gb3 3100 yd 00:59 33:16 pace
Swim Workout #16. 500yd w/u, 8x50yd drills, 3x150yd 2:20, 2:23, 2:21, 4x250yd, 4:02, 3:59, 4:00, 3:54, 3x150yd 2:21, 2:20, 2:17, 300yd c/d.
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RUN
good Sunnyside Neighborhood 3.82 mi 00:30 07:51 pace
30min. Z2 Run on the back end of a quick change workout. The only thing that sucked about this run is that I forgot my HR and the battery was dead on my Garmin.
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VELO
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swim
good Millerton Lake 1704 yd 00:29 30:21 pace
Open Water Swim at Millerton Lake. Felt good to get out there but the swim was just alright.
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RUN
good Woodward Park 9.04 mi 01:16 08:25 pace
75min. Z2 Run w/4x7min. Z4 pick-ups starting at :10 w/2min. recovery. Pick ups felt good but recovery was tough and the run afterwards was slow.
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VELO
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VELO
good Home Recumbent 14 mi 00:40 21.0mph pace
Quick Spin on the home recumbent to loosen up the legs.
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swim
good Millerton Lake 1752 yd 00:28 28:17 pace
Open Water Swim at Millerton Lake w/Damien, Jim, and Mike.
