John
Loooong run with the last part in the rain. A couple of big hills that really took it out of me.
- Site:
- http://www.bepainfreeforlife.com
- Miles:
- 719 total / 161 in 2013
- Goal:
1/2 IM in 2013. We'll see if I'm still standing after that. Also the Mach Tenn and another Tough Mudder.
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Entries
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RUN
alright 8-Miler 7.97 mi 01:08 08:30 pace
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RUN
alright Del Mar 5.94 mi 00:45 07:34 pace
Wow...that sucked. Meant to do a 3.5 mile loop and got TOTALLY lost. Turned into a 6-miler. By the way, Del Mar is HILLY.
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RUN
great Office Loop 2.56 mi 00:18 07:12 pace
Short/quick 2.5-miler. Quite a long climb from Jordan Road to McEwan Dr./Whole Foods, but great to be in the sun!
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VELO
good Into the Countryside 31.26 mi 01:51 16.8mph pace
Longest ride yet. Was 18+ MPH on the way out. Slowed down a bit on the way back.
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RUN
great Concord YMCA Neighborhood 1.92 mi 00:14:52 07:44 pace
Brick workout (Part 2). Did a little out-and-back from the gym. I wasn't sure how far I ran, but I was pleased with my pace.
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swim
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VELO
great Memphis Greenline 20.05 mi 01:05 18.5mph pace
Longest ride this season. Gotta ramp up the mileage in a hurry. Very flat route, which meant constant peddling, but the legs felt good.
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swim
good Concord YMCA 1500 m 00:27 29:15 pace
Nothing much to report. About 3 weeks until the Mach Tenn Triathlon. I'm thinking I might need to actually ride my bike before then.
500 Warm-up
800 Swim
200 Swim-down -
RUN
good 5.4 mi 00:45 08:17 pace
Holy hills! Nothing like 5+ miles at 9:00 at night in the rain. Hills about killed me, but I kept a good pace.
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RUN
great 6 mi 00:48 08:01 pace
Nice long run at a good pace. Flat and fast route today.
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swim
great Brentwood YMCA 1500 m 00:28 29:41 pace
Wasn't too worried with speed today. Worked on strokes-per-lap and breathing.
500 Warm-up
--300 Swim
--100 Kick
--100 Swim800 Swim
--16 x 50s with 10-second rest.200 Swim-down
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RUN
great Neighborhood/2-Loops 4.46 mi 00:34 07:39 pace
A little chilly this morning, but a great morning to be out. Best combination of distance/pace-per-mile this season.
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VELO
good 14.79 mi 00:55 16.2mph pace
First long ride of the season, and I even stayed on two wheels this time! Legs definitely felt out of shape.
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RUN
good 4 mi 00:32 07:54 pace
About 10 seconds slower per mile than the last 4-miler. Again, just like in the pool a couple days ago I felt heavy/sluggish at times. A day off tomorrow will do me some good.
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swim
alright Concord YMCA 1250 yd 00:21 30:06 pace
That actually kind of sucked. I was supposed to do 8 x 100s with a 15 second rest in between. I got off on my lap counting, did a couple 200s, maybe a 50 or two, was basically all over the place. S... read more
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swim
good Franklin YMCA 1500 yd 00:29 34:06 pace
Body felt heavy, but I got through it.
500 warm-up
--300 swim
--100 kick
--100 swim800 swim
--4 x 200s with 20 second rest200 easy swim-down
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RUN
great School-Zone 4-miler 3.88 mi 00:30 07:42 pace
I can only hope my legs feel this good coming off the bike. Legs felt fresh and light--that's never a bad thing.
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RUN
good Greenline 3-Miler 3 mi 00:24 08:07 pace
Humid morning here. Legs felt heavy, but I kept a pretty steady pace throughout.
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swim
good Brentwood YMCA 1000 m 00:17 27:55 pace
300 warm-up
10x50 w/ 10-second rest in between
200 swim-down -
RUN
alright 6-Mile Route 5.94 mi 00:52 08:44 pace
That was tough. Probably my longest run in a decade...not joking. A headwind at times. Had a 7:48 mile (the 1st) and a 9:56 mile (the 5th). Finished with a 9:08.
