The first bike, swim, bike, run of the year

By Skip

What a great way to spend a Friday night…. a good solid, long workout filled with variety….. That’s what everybody else is doing tonight, right? Please tell me I am not the only one spending their Friday night this way….. Please!

In case you are a little confused by this blog title and have not read any of last year’s posts, when I have time and the days are longer, I like to bike to the pool and back which is about 3 miles each way and I try to use these as a pretty decent, hard, additional workout.  And of course today was the last day of week four for my wife’s C25k training so I squeezed that in after everything else.

Here was the swim portion of today’s workout:

  • WU: 200 @ low aerobic intensity
    • 6 x 25 drills, RI=0:10
  • MS: 4 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10
    • 4 x 25 kick, RI=0:15
  • CD: 200 @ low aerobic intensity

Tonight was a solid pool workout. Finally things starting to come together….. slowly! For one length (?) my body and mind allowed me to do a two beat kick properly. Just when I thought I had it figured out I started to think about it and lost it! Grrrrrrrrrrr.  This is still my weakest of the three sports!

The run was good and my wife finished very solid for the week.  She is actually ready and willing for next week to begin which is AWESOME!  I started to feel my knee a little bit tonight after all was finished so I came home and applied cold / heat to it for an hour or so…. please pain, go away!

I uploaded my Garmin data and everything got all screwed up.  I might have lost my internet connection during my upload and I think things might have gotten corrupt on the upload.  I had to go in and manually update some of the numbers to make them accurate.  I need to keep my eye on this since I had reset my Garmin earlier this week and I am still trying to get things back to the way they were.

Filed in: Biking, Injury, Running, Sprint Training, Swimming, Triathlon • Friday, February 4th, 2011

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2013 Upcoming Races
Labor Day Duathlon
9/1/13, Coconut Creek, FL
Short Course Duathlon Nationals
10/26/13, Tuscon / Oro Valley, Arizona
Turkey Duathlon
11/28/13, Coconut Creek, FL
Space Coast Half-Marthon
12/1/13, Cocoa, Florida
Last Chance Duathlon
12/14/13, Naples, FL
Jingle Bell Jog 5K
12/21/13, Sunrise, FL
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Ragnar Relay, Florida Keys (Ultra)
January 4-5, 2013, Miami to Key West, FL
Results: 32:59:17
Disney Family 5k
Orlando, FL, 1/11/13
Results: 18:41
Disney 1/2 Marathon
(Goofy Challenge)
Orlando, FL, 1/12/13
Results: 01:32.02
Disney 20th Anniversary Marathon
(Goofy Challenge)
Orlando, FL, 1/13/13
Results: 03:30:41
A1A Marathon
2/17/13, Ft. Lauderdale, FL
Results: 3:10:11   --   BOSTON QUALIFIED!
2014 Scheduled Races
A1A Marathon
2/16/14, Ft. Lauderdale, FL
Boston Marathon, Boston, MA
4/21/14, Boston, MA
Cellcom Green Bay Marathon
5/18/14, Green Bay, WI
Standard Distance Duathlon
World Championships
TBA, Pontevedra, Spain
Ironman Wisconsin, Madison, WI
September, 2014
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Personal Running Records

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So if you have read any of the blog thus far you know a little bit about me… I can not be told what to do and I push myself about as far as I can be pushed!

But how did I get here and why? Well, that is what this page is about.

I was never really the athletic type. Sure, I played tennis in high school (and quite well, mind you) but running CERTAINLY was never my thing!

The start of 2009 was big for me as I came to the realization that I had put on too much weight over the past 10 years (read more...)