Run Devil’s Backbone
This is a great run with lots of hills and rocky single track to make sure you are paying attention. The rattlesnakes make you pay attention too, although I did not see any today.
Workout:
- Type: Run
- Date: 08/29/2008
- Time: 08:00:00
- Total Time: 00:59:47.00
- Distance: 7.1 miles
- Average Pace: 8:24.91/mile
Filed under: Run
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Bike Swim Bike
Last day I can open water swim in the res. 
…Luckily, my beautiful wife just signed me up at her gym which has a pool. 
Not too shabby for time though at 4.5 miles out, 5.5 miles back with a 525 yd swim in the middle.
Bike 16:41
Trans 01:41
Swim 13:38
Trans 03:59
Bike 19:45
Workout:
- Type: Other
- Date: 08/28/2008
- Time: 13:49:52
- Total Time: 00:55:45.00
Filed under: Uncategorized
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Mixed up Triathlunch
This was really fun! 525 yd swim in the middle of two 2 mile runs with a short bike ride of 2 miles on either end.
Bike 8:22
Trans 2:03
Run 18:09
Trans 2:59
Swim 12:44
Trans 4:48
Run 16:57
Trans 2:13
Bike 7:46
Workout:
- Type: Other
- Date: 08/27/2008
- Time: 12:53:17
- Total Time: 00:01:16.00
Filed under: General Cardio
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Brick Part 2
Getting near the end of the ride I notice that my front tire is going flat. Race to the rack, lock the bike, and change into running shoes. This was no record time, but my legs felt pretty good after the first mile.
Workout:
- Type: Run
- Date: 08/25/2008
- Time: 15:05:18
- Total Time: 00:36:52.00
- Distance: 4.25 miles
- Average Pace: 8:40.23/mile
Filed under: Run
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Brick Part 1
This was going to be Bike Swim Bike, but the swim area was closed due to lightning. How that lightning was going to be a problem from 20 miles away I don’t know. But closed is closed, so I went for a brick.
Workout:
- Type: Cycle
- Date: 08/25/2008
- Time: 15:02:01
- Total Time: 00:32:53.00
- Distance: 9.5 miles
- Average Speed: 17.33 mph
Filed under: Cycle
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AM Weight Training
Warm Up
Dead Lift 5 sets of 5 (or more) 155 to 175 lbs
Close Grip Chin Ups 5 sets of 5 (finish with pull down bar)
Incline Dumbell Press 3 sets 14, 12, 10 t 40, 45, 50 lbs
High Row on the hammer Strangth machine 3 sets 10, 8, 6 from 180 to 230 lbs
..and of course Abs (yuck)
Workout:
- Type: Strength Training
- Date: 08/25/2008
- Time: 05:09:00
- Total Time: 00:51:00.00
Filed under: Strength Training
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Swim at the Pool
Swim a mile then go play with my boys in the non-lap part of the pool.
Workout:
- Type: Swim
- Date: 08/23/2008
- Time: 11:00:00
- Total Time: 00:45:00.00
- Distance: 1,760 yd
- Average Pace: 2:33.79/100yd
Filed under: Swim
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Bike Swim Bike
I am going to really miss this linch time workout after next week. This is my favorite workout of all which, sadly, no one will do with me for all sorts of dumb reasons.
Bike 15:23
Trans 1:42
Swim 15:25 (oops got chatty for open water swim pointers)
Trans 4:08
Bike 20:16
Workout:
- Type: Other
- Date: 08/22/2008
- Time: 13:15:56
- Total Time: 00:56:56.00
Filed under: General Cardio
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Run around the res
Today’s run was around the Boulder Res. Kept a nice easy pace due to heat.
Workout:
- Type: Run
- Date: 08/21/2008
- Time: 15:03:37
- Total Time: 00:49:31.00
- Distance: 5.4 miles
- Average Pace: 9:10.46/mile
Filed under: Run
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Bike on Lunch Break
Yet another beautiful day to ride the mtn bike! This was a road ride with some decent hills. Now it is time to do more work on the laptop…
Workout:
- Type: Cycle
- Date: 08/20/2008
- Time: 12:58:34
- Total Time: 00:56:45.00
- Distance: 16.73 miles
- Average Speed: 17.69 mph
Filed under: Cycle
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