Slow 2 Pro

Welcome back!

Water exit from the Black Diamond Triathlon. That swim was cold and long.

Today was a great day at the gym and on the road. I started the day with a timed 5k. I was able to eek out a 17:30 5k which ain’t shabby at all. If I can throw a time like that down at a race I wouldn’t have to look back much. After the run I hit up the gym for a nice 3000 yard swim. After a few hours of rest I went back to the gym for a 45 minute 10K run then hit the pool again for a 1000 yard cool-down. Sadly I didn’t have time to work on the bike. Tomorrow Ill be more diligent

Here is the Swim workout layouts

10×50’s, 500, 500, 500, 10×50’s, 20×25’s

10×50’s, 500 (race pace)

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This weekend was a pretty packed weekend. Friday was a triple day with all three sports thrown in. Saturday was a Run/Bike day and today was a heavy Bike/Run day. Today’s workout was setup to really get me ready for this week. Started the day with a weight lifting workout, went on a 40 mile bike up into the North Battleground area, then did 7 miles in 45:00 on the treadmill back at the gym. I was planning on working on the triathlon bike this weekend but I actually fit some social downtime into the mix. Look for a full picture packed post about the new aero bars I’m adding to the Cannondale.

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Transition photo from the Late Summer Madness Tri

My workout today was almost entirely in the gym. I started the day with a light run/walk with a friend at Tyron park in Lake Oswego which barely got my heart rate up. After that I pretty much ate then went straight to the gym. At the gym I did 40 minutes on the treadmill which gave me a total of about 5.6 miles. Used a packet of GU 15 minutes in which definitely gave me a little extra kick towards the end. After the run workout I hit the pool for a decent workout. I’m a little sore from the last few days so the workout was fairly erratic. I would venture a guess of around 2000 yards today. Because I seem to enjoy an extra large dose of lactic acid I hit the stationary bike for 30 minutes after. Overall it was a pretty tiring day. Tomorrows post will have a little more bike tech stuff as I’m starting to get the bike ready for the race.

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The pre-race meeting at the Late Summer Madness Tri. It was cold outside but the water felt great suprisingly.

Well my first overall win at the Late Summer Madness Tri was published in the “Columbian” yesterday. Here’s the link ;) That was pretty sweet.

The workout plan for the day was for a light bike ride to begin followed by a real good swim. Keeping with my plan the bike ride was only about 15 miles. The pace though was pretty decent. I would venture a guess of about 80% effort. The swim on the other hand was hard. Started out with a long warm up set and didn’t get out of the water for over an hour. This workout was much more focused on endurance than the previous few. Ended the day with over 3600 yards of swimming. Not too shabby. With my swim form reaching this level I think running will once again be my “weakness”

Swim workout

10×100’s, 10×50’s, 20×25’s, 500, 500, 10×50’s,

4×50’s

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This is my motivational picture. In a totally down to earth kind of guy way. Its nice to see your work come to fruition.

Well today started about the same as usual. Today was a heavy workout day which included a workout for all three sports. The run was a race pace 5k. Started out at my normal pace but kicked it up a little too much towards the end. According to my Garmin GPS/Heart Rate monitor I was playing with a HR (heart rate) of around 190 when I bonked at a little under three miles. I would have completed the 5k in under 18mins but I think the lack of breakfast killed me.

The Swim today was similar to yesterday. Ended up with around 2750 yards. The workout was once again a sprint style set workout but my training partner and I threw in a good paced 500 right in the middle. Here is a basic break down of the workout.

10×50’s, 10×100’s, 25,50,75,100,200 ladder, 500, 20×25’s

The bike workout was the last of the day. The weather was suprisingly good and I had to take advantage of it. Ended up with 22miles at about 75% effort. Did a couple of good hills on the WSU Vancouver campus for good measure. Did the workout on my Seven today as the Time Trial/Tri bike is still out of comission. With 34 days to go I’m still throwing it down pretty hard. Tapering really wont start till about a week before the race because I am still gaining fitness at a great rate.

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Shaved legs, something only the truly devoted will wear.

Started off today with a pretty decent treadmill workout. After reading through a couple “Triathlete” magazine article I’ve started trying putting race pace intervals into my run workouts. After training for a little over a month now, race pace for the run has gotten to around 6:15 minute miles. Today’s run for example started with a 5 minute increasing pace warm up (7.5-8mph) then at the 15min and 25min mark did 5mins of race pace. After the run I did a decent set of pull ups, hammer curls, and abs. My weakness as usual was nutrition. After all that exercise I had a wonderful meal at Jack in the Box…

My second workout of the day was a full swim workout with two of my good friends. The workout was mostly a sprint style workout. Here is a basic layout of it in yards. I was cramping pretty bad due to bad hydration something I’m working on. Its hard to drink enough water to keep up with my workouts.

20×25’s,10×50’s, 25,50,75,100,200 ladder, 10×50’s, 20×25’s, 2×100 cooldown. 2900 yards not bad at all.

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