I had planned to ride for 45 minutes. As it turns out, I rode for almost exactly one hour.

This workout was somewhat demoralizing. I felt like I was riding uphill and / or into the wind for 2/3 of the workout. I rode a loop from Garrison, to Morrison, up along 470, back across Alameda into Jewell.

Here are the stats:

Duration: 1 hour 14 seconds.

Distance: 14.54 miles

Average speed: 14.4 mph

Max speed: 35.9 mph

I rode the rollers for 30 minutes and then ran for 15 minutes. I had decided I wasn't going to worry about using the HR monitor for the bike or the run. However, the cadence meter was not working on the bike. So, I had to aim for the right cadence based on the gear and the speed I have been using on the rollers. I did do one check for one minute and I counted a cadence of 97 when my speed was 22mph. Since I kept the speed somewhere just above 21 mph and the average speed for the workout was 20.5, I would imagine that I had my cadence in the right range. read more ...

While I don't believe I'm totally over my cold, I felt that it was time for me to start exercising again. I'm going to have to do my best to modify the workouts in the next few weeks or so to get me back on track. I don't know if I will have to modify the workouts through the rest of the program. If it weren't for the fact that I've got Boulder 70.6 on the schedule I would consider just getting back into the groove and then picking up where I left off and shifting the whole program.

So, today I swam 5 x 100 easy at 1.30 seconds per stroke. Then I ran for 20 minutes in Zone 2.

I definitely do not need to get into the pool today. My body still needs the time to recover. Let's see what things look like tomorrow.

I'm sick again with congestion and a sore throat. While I think I could make it through the workout for today I think it's smarter to let my body get some rest. I can't believe how much I'm getting sick. But, I won't make things any better by being foolish and stubborn. It's better that I get it all out of my system during this preparatory year than have it bite me later on.

I got in my workout pretty literally at the last minute. I rode my rollers for 30 minutes and then headed outside for a 15 minute run. I got into the shower and headed out to pick up Eli and arrived at the school right around 6:01.

I rode 10.26 miles at an average pace of 20.4 mph. I think my heart rate stayed below 130 bpm. I kept the cadence right around 90 rpm.

I kept up the best I could during the swim workout. I had to get out of the pool again before the workout was over since I realized that I was done.

I ran for 45 minutes on the indoor track and didn't bother to count my laps.

I worked on other things until the temperature warmed up to the 50's and the weather was just beautiful for the run. I ran for one hour and fifteen minutes. I was probably in Zone 2 for almost the entire workout, but I don't know for certain. I wasn't aiming for being in Zone 2, so it's fine if I spent time in Zone 1. I just wanted to back down the intensity and enjoy the run. I successfully accomplished enjoying the run more. I don't know how much distance I covered, but I could probably figure it out if I really wanted to. I'm not going to bother to check, though. read more ...

I rode for 1:47:27 for a total of 36.95 miles at an average pace of 20.5 mph. I kept my heart rate around 125 - 130 bpm. I broke it up into three 30 minutes and one 15 minute repeat.

The third 30 minute repeat got really uncomfortable. I took a bit of a longer break after that one before I did the final 15 minute repeat. When in comes time to do two hours I think I will take a longer break after the second 30 minute repeat. I don't know if I can manage more than three hours. I'm begin limited by the numbness in my hands and crotch as much as or more than feeling tired in my legs.

I don't really know how long the swim workout lasted today. I didn't use the tempo trainer or my watch. I was swimming in the 25 yard lanes. The workout was something like the below although the drills may have been in a different order. For each of the drill sets I drilled 25 and swam 25. On the one arm drills I switched the arm on the second 25 drill.