July 10th to 19th

Very, very good to see nothing but positive reports from Denver so far.
My thoughts are with B & M in Colorado.

In lesser news, the last ten days of my play time below. Pretty solid block of consistency. Would've liked one more bike and swim. New twist lately is swim-run combos in the mornings. I like the S->R, been a year since I last inserted some of those. Running brand new routes that turn out well also makes for a nice run.

No pics. Sorry. Instead, a motivational trailer from the folks at VS. It's no Obama NAACP speech, but it's a fun 2 mins of visual go juice. TDF watchers will have seen versions of it. Hasn't gotten old on me yet.

Fri. 7-10-09

Swim 25-30mins a.m, ~1K

Sat. 7-11-09

Diamond in the Rough Oly Tri RACE

Swim 1mi – 28:52 (course short of a mile?)

T1 – 2:04

Bike - medium rollers, then 1mi climb around mi 22. 70's very humid hazy, 1 rocket gel, 1+ water bottle, .5 bottle electro

Total

Entire workout (200 watts):

Duration: 1:17:24 (1:17:25)

Work: 928 kJ

TSS: 112.9 (intensity factor 0.937)

Norm Power: 215

VI: 1.08

Pw:HR: 0.22%

Pa:HR: -5%

Distance: 26.536 mi

Min Max Avg

Power: 0 436 200 watts

Heart Rate: 126 171 158 bpm

Cadence: 27 114 86 rpm

Speed: 0 42.3 20.6 mph

T2 – 1:13

Run – 5mi, 30:47 (6:10)

Sun. 7-12-09

Work a.m.

Swim 25mins easy afternoon

Mon. 7-13-09

evening - Run 46mins steady-minimally frisky, felt good, ~6.2mi

Core/lift – 10mins

Tue. 7-14-09

Swim 36mins a.m. ~1500m total
Steady swim, no pitstops, 2 x 50 kick inserted near end,

Bike QR trainer p.m.

Entire workout (172 watts):

Duration: 1:00:21

Work: 623 kJ

TSS: 60.7 (intensity factor 0.777)

Norm Power: 179

VI: 1.04

Pw:HR: 0.48%

Pa:HR: 6.93%

Distance: 20.373 mi

Min Max Avg

Power: 0 265 172 watts

Heart Rate: 74 152 132 bpm

Cadence: 39 98 90 rpm

Speed: 3.2 23.3 20.3 mph

Wed. 7-15-09

7a.m. Swim 1hr, run 46mins

Swim 400 wup; 2x (50 right breath, 50 left); 200, 400, 300, 200 (all at 2:06-:10 100 pace); 2 x (50 hard 15 sec rcvry, 50 hard) (:56/:58 both times); 200 cool

Total - 2100m

8min Transition to run

Run 46 mins cap crescent trail, ~6.15mi, downhill toward macarthur and back

Lydia & Dr. Lee-Pow phys therapy evening deep massage, chiro adjustment and graston on lower ITB/quad line at the ol' spot just above the outer knee.

Thur. 7-16

Swim 40mins a.m.
Steady free, 2 x 50kick/100 free at end.
~1600m total

Bike QR trainer recvry+ p.m.

Entire workout (158 watts):

Duration: 1:05:31 (1:08:23)

Work: 618 kJ

Fri. 7-17

Swim & Run before work

Swim ~1hr
600wup
4x100 on :15-:20 rest (~2:00-:05), 2x50 on ~:10 rest (~:58), 100 easy;
3x100 (same), 2x50 (same), 100 easy
2x100 (same), 2x50 (same) (last one in :58), 100 easy
1x100 (same), 1x50 (same) (same
150 cool
~2300m

10min trans to run
Run 39mins, ~5mi, out and back crescent trail north/south

Bike QR trainer after work, steady

Entire workout (167 watts):

Duration: 1:06:19 (1:07:48)

Distance: 22.009 mi

Min Max Avg

Power: 0 269 167 watts

Heart Rate: 77 149 130 bpm

Cadence: 32 98 91 rpm

Speed: 2.5 23.5 20.0 mph

Sat. 7-18

Swim 7am, 30mins, ~1300m

-work-

Bike QR Outdr Seneca-River in afternoon

Meat:

Duration: 2:21:30 (2:31:02)

Work: 1448 kJ

TSS: 158.7 (intensity factor 0.822)

Norm Power: 189

VI: 1.1

Pw:HR: 5.97%

Pa:HR: -4.8%

Distance: 42.501 mi

Min Max Avg

Power: 0 375 171 watts

Heart Rate: 85 152 133 bpm

Cadence: 29 114 80 rpm

Speed: 2.1 39.3 18.1 mph

Entire workout (166 watts):

Duration: 2:46:27 (2:56:52)

Distance: 49.339 mi

Sun. 7-19

Work 8:30a – 1p

Run 2hrs, ~16mi, 2 gels, carried 2 water flasks, refilled once

Start at Bethesda pool, down Cap Crescent trail to tow path, up towpath a few miles, back same way.

Quick 10-15min recvry swim. Cooooool water, ahhh.