Multi #6 (Brick)

I rode for about 1:00 and then ran for about 0:15.

I was wondering whether it makes sense for me to be practicing a brick since I'm not sure that I'm going to run right off the bike. But, I am supposed to get a run workout in on Wednesdays and I might just decide to run or run / walk the first mile. So, I think it does make sense for me to keep doing the brick.

Multi #4

I was able to do the whole workout in Lane 2 today.

Then I ran for 1:00 with the 4 run / 1 walk pattern and I felt really good.

Road Ride Zone 2

I drove up to Boulder and parked in a shopping center lot at Folsom and Arapahoe. I headed up Folsom and rode one loop of the first section of the IM course and the second section of the course. The second section was much harder than I thought it was going to be based on looking at the elevation profile.

I rode approximately 4:54 and covered just over 70 miles averaging 14.4 mph. I'm happy that I averaged over 14!

Masters Swim

I did a 2200m Masters swim workout and then I swam 2 X 500m.

At least I am comfortable that my swim is going to be in good shape for the IronMan!

Multi #4

I didn't get out the door fast enough to make it to the Masters workout on time. So, I went to Green Mountain and did my own workout. I put together a 2200m workout. Then I ran for about one hour doing run 4 / walk 1.

Zone 1 - Zone 2 Run

I did a run 4 / walk 1 workout for 90 minutes. At first I was thinking that I wasn't going to be able to do the 90 minutes, but I ended up loosening up and getting comfortable.

Road Ride Zone 2

I had to break my workout into two parts today.

I rode an extended route to a birthday party and spent about 1:40. I took Jewell / Alameda / Rooney / Golden Trail / Johnson / Ford / Iowa / Washington / Golden Trail / Golden Gate Canyon and then looped back to the party. There was a stretch on Ford that was the steepest inclimb I have ever ridden. Fortunately it was reasonably short or I might have had to get off my bike.