Swim. Bike. Run. 3NDURANCE.

Living to train or training to Live. I'll have to get back to you on that one.

Month: July, 2013

Week 7 – NYC edition

Monday July 22

6:20 AM – 60:00 Elliptical

Tuesday

6:30 AM – treadmill Run

  • 4 miles – 38:00 – 9:30 mins/mile
  • 10 min walk

Wednesday

2:30 PM – 1:15:00 trainer Bike

3:55 PM – treadmill Run

  • 3 miles – 27:00 – 9mins/mile

Half day at work. Took an 8PM flight that turned into a 9:30PM flight to NYC. Finally got to bed at around 1 in the morning. It was nice to wake up in NYC on Thursday though.

Thursday

10 AM – PACE Run

  • 35 min walk to Central Park
  • 8 miles  – 1:00:42 – 7:35 mins/mile
  • 25 min cool-down walk to lunch
  • Lunch
  • 1 hour walk to Helena’s apartment

6 PM –  1 hour walk at Westside Highway

Friday

9:50 AM – Long Run

  • 35 min walk to Central Park
  • 16 miles – 2:10:23 – 8:09 mins/mile
  • 30 min cool-down walk to Lunch
  • Lunch
  • 25 min walk to Helena’s apartment

Pre-Run Nutrition: Almond milk + 2 bananas shake. Coffee + milk.

Run Nutrition: 1.5 Honey Stinger Chews

Saturday

2 PM – Run

  • 30 min walk to Central Park
  • 9 miles – 1:28:17 – 9:48 mins/mile
  • 30 min cool-down walk to early Dinner
  • Dinner
  • 30 min walk to Helena’s apartment

Sunday July 28 – Day Off

I would consider my mini-vacation and trip to NYC a success. I got a lot of good miles in at Central Park and really enjoyed the atmosphere there. Add that to the fact that I walked over 6 hours between Thursday and Saturday.

Run Miles: 40

Total Time: 7:59:22

Key Biscayne Tri Trilogy

When: July 21, 2013

Where: Virginia Key, Key Biscayne, FL

What: Key Biscayne Triathlon Trilogy #2

  • .5 Mile Swim – 21:04
  • T1 – 1:44
  • 20 Mile Bike –  1:01:12
  • T2 – 1:04
  • 6 Mile Run – 51:13 – 8:34 mins/mile
  • TOTAL – 2:16:16

Morning Play by Play

5 – 5:15 AM wakeup, roll outta bad, and make my patented almond milk, banana, and peanut butter shake (~ 400 calories). Packed my bike and gear into the car.

5:15 – 5:45 Drink said almond milk shake on the way to Key Biscayne.

5:45  Park, set up transition, porta potty

6:20 1.5 mile warm-up Run – 15 mins

6:45 drink some water, walk to swim start

6:50 GO TIME. Swim: there was a current against us but I felt surprisingly good in the swim. Especially considering I have only swam about a .25 mile in the past two months.

7:13 Bike: Ridiculous course. 12 U-turns and 4 sharp right turns in total. As I said, ridiculous. I had a gel with caffeine about 20 mins into the bike and another one at 55 mins. Drank about 24 ounces of water on the bike.

8:26 Run: I came off the bike running a little too fast. I think my mile splits make that pretty clear.

Split
Time
Distance
Avg Pace
Summary 51:14.7 5.98 8:34
1 7:42.5 1.00 7:42
2 8:18.7 1.00 8:19
3 8:38.8 1.00 8:39
4 8:43.0 1.00 8:43
5 8:39.6 1.00 8:40
6 9:12.1 0.98 9:21

9:06 FINISH

9:15 banana and croissant

Week 6 – Tri for a Change

Been running so much lately it was nice to do a triathlon for a change. I chose the race over a scheduled 10 mile run.

Mon July 15

6 PM – 1:25:00 trainer Bike

Tuesday

6:20 AM – 30:00 Elliptical

6:55 AM – treadmill Run

  • 3 miles – 28:00 – 9:20 mins/mile 

Wednesday

5:45 AM – treadmill Run

  • dynamic warmup
  • first 5 miles @ 9 mins/mile
  • final 2 miles @ 8:30 mins/mile
  • Total: 7 miles – 1:02:00 – 8:51 mins/mile
  • 10 min walk

Thursday

6 AM – 20:00 Elliptical

6:25 AM – treadmill Run

  • 3 miles – 28:00 – 9:20 mins/mile

6:55 AM – 30:00 Strength

Friday – Day Off

Saturday

8 AM – treadmill PACE Run

  • 7 miles – 52:00 – 7:26 mins/mile

Sunday July 21

6:20 AM

  • warmup: 1.5 mile run – 15:00 – 10 mins/mile

6:50 AM – Key Biscayne Triathlon Trilogy #2

  • .5 mile Swim
  • 20 mile Bike
  • 6 mile Run – 51:14 – 8:34 mins/mile

Run Mileage: 27.5 Miles

Total Time: 8:06:16