Tuesday - 5/31 - bike 7.0, run 1.0

Let me start by saying I went in to today knowing that if I did anything it would be a positive thing. I had to work and my wife had to work which meant that I wouldn't have the opportunity to train until she got home around 6.30. I also know that she is off tomorrow and Friday and I will have a few hours free on Thursday when I take the boys to the sitter. So I am planning on three solid days of training. Just getting out the door (as I say) today was a bonus.

My 7 mile loop from home on the bike and 1 mile off the bike in 6.45.

Monday - 5/30 - bike 20.2 miles, run 2.0

Brick session with Burroughs. Rode from city park to piney grove and thru so. liberty. An hour and 4 minutes (18.9 mph). Then 2 miles around city park at 8.09/7.55 - 16.04. It was HOT!

Saturday - 5/28 - run 7.0 miles (Expo 5k)

I ran the Knoxville Expo 5k this morning. My plan was to go out and run a hard 2 miles to see where my time was for 2 (my next duathlon is 2/10/2) and then hopefully hold on for a decent 5k time. I was quitely hoping for under 20 minutes although I really didn't think I was at that speed. The first mile went about as planned, though, in 6.19 but I fell off the pace in mile two which contained a 2-3/10 mile hill that was unexpected. Mile 2 = 6.59. And then I ran a 7.23 mile 3 with a .29 second finishing tenth for a 21.10 time. Slower, much, than I had hoped but I finished 3/22 in my age group (and got 2nd medal as #1 was a masters winner) and 19/377 overall. Not too bad considering my longest run in the last 8 weeks has been 4 miles!

1 mile up

3.1 race

3.0 down

Thursday - 5/26 - bike 10.0, run 5.0 miles

AM) I bike 10 miles on the cycleops at 22.6 mph then did my 2.1 mile run from home. Not the fastest I've ran it lately but my effort was quite controlled. Pretty decent times - 7.35 up the hill then 6.51 back. Never pushed.

PM) Run 3.0 miles. I didn't even take a watch.

Tuesday - 5/24 - run 4.0 miles

McMinn track:

1 mile up: 7.56

800 - 2.58
800 - 3.01
400 - 1.32
400 - 1.35 ???
200 - .41
200 - .41
200 - .40
200 - .41
200 - .41
200 - .40
200 - .40
200 - .40
200 - .35

1/2 cool dwn: 3.47

This was supposed to be 4x800 at 2.56-3.04 and 8x200 at .40-.42. After the second 800 I knew I was in trouble; wind, hot, calzone at lunch, extra 7 lbs, whatever - it just wasn't happening. After the 1st 400 of interval 3 I was at 1.32 (low end of the pace I was supposed to run) and I cut it to a 400. At this point I was only about 80% sure that my last 800 was going to be a 400 as well, but as I went thru the 400 in 1.35 I stopped for a 400 instead. I then did the 8x200 at about what I intended and did one more (trying to make up for the shortened 800s). Not pleased with the 800 efforts but not entirely disappointed with the workout in total.

Sunday - 5/22 - run 2.1 miles, bike 21.5 miles

2 mile run from home. Out mile uphill in 7.24 (one of the fastest times I've ever run out) and 6.24 back. I've run faster back but always with the goal of running as fast as I can. Today was just a solid effort then pushed the last 2/10s or so.

Bike 21.5 miles from city park to piney grove. 19.4 mph out in the wind. Slow back. Then ran 3.07 half off the bike. Again solid effort not all out. Better than expected.