LER

Run
Distance - 8.35 miles
Time - 1:12:50
Pace - 8:43 m/m
Route - Barrett Lakes to Chastain, continue on Frey, left on Campus Loop, left on Big Shanty, left on Chastain, right on Barrett Lakes, Barrett Lakes all the way back home

Monday Ride

Bike
Distance - 60.633 miles
Time - 3:30:54
Pace - 17.2 mph
Route - out-and-back on the Silver Comet Trail

Longest ride to date!

Easy Run and Weekly Totals

The idea today was to loosen up all of my muscles that got super worked on Friday and get ready for this next week. I put in some decent miles this week and hope to steadily increase my mileage to about 30 miles per week. Here's the workout and the totals for the week:

Run
Distance - 1.7 miles
Time - 15:20.12
Pace - 9:01.25
Route - out-and-back on Barrett Lakes

Weekly Totals:
Run - 14.11 miles
Bike - 30.083 miles
Swim - No swim workouts
Time - 4 hrs

Kennesaw Mountain Trails

So I thought it would be a great idea to go trail running today. It would have been a better experience if I hadn't gotten lost half way through. Eventually this dude who didn't speak English was able to help me get back. Walked some of the really steep parts and whenever I aggravated my right ankle made of glass, but all in all it was a lot of fun. I hope to include trail running more in my running routine. Here are some approximations for the workout:

Distance ~4.2 miles
Time - 43:36.22
Pace ~10:22.91 m/m

Battle vs The Sun

So today I thought it would be a great idea to put in a long run at 5:00 in the afternoon. Turns out the heat index was 97 when I left the apartment. I need to humble out and run in the morning or at night so I don't have to change my workout because of the heat. Cut off 3 miles but still made it a respectable run. Bringing a water bottle saved my life, I'll have to do that more often. My legs are starting to feel all the mileage I've been putting in. I'm gonna take tomorrow off and do my next LER on Sunday before church. Here's today's workout:

Run
Distance - 5 miles
Time - 43:34.77
Pace - 8:42.95 m/m
Route - out-and-back on Barrett Lakes

Silver Comet Workout

Bike
Distance - 30.083 miles
Time - 1:41:22
Pace - 17.7 mph
Route - out-and-back on the Silver Comet Trail

Felt good to get back in the saddle today!

Short Run with Max

Run
Distance - 3.21 miles
Time - 27:51.60
Pace - 8:40.74 m/m
Route - Barrett Lakes from the apartment to the East Deck at KSU

LER in Auburn

Had a nice jog through Auburn this morning. Started my workout before it got too hot outside. This was my first workout in 6 days thanks to VBS and it was a good one! It felt great to be back in the saddle (or shoes in this case).

Run
Distance - 4.9 miles
Time - 45:20.56
Pace - 9:15.22 m/m

Tempo Ride

Bike
Distance - 20.033 miles
Time - 1:05:47
Pace - 18.27 mph
Route - out-and-back on the Silver Comet Trail

Track Workout

1600m - 8:00
800m - 3:22.79
400m - 2:00.59
800m - 3:34.10
400m - 2:07.19
800m - 3:30.52
400m - 3:02.77

Total - 3.25 miles

Swim Workout at GT

Warm-up
400 S

Drills x2
50 Ez
50 Hard/Ez
50 Ez/Hard
50 Hard

Workout
200 S (20 sec)
300 S (30 sec)
400 S

Cool-down
100 S

Total - 1800m

Hill Repeats

9:00 warm-up
5 x 1-minute @ relaxed sprint
10:00 cool-down

Epic Ride

Went on a 50-miler with Sherwood today, which wasn't really what I was expecting. Next time I'll make sure to ask him how far we're going so I come better prepared. It was a 3-hour workout and all I had in the way of fuel was 2 bottles of water. At mile 42 I bonked hardcore and probably averaged 13 mph back to the car. Afterwards, I couldn't stop shaking and when I was eating my sub at Firehouse parts of the sub kept falling out because I couldn't hold my hands steady. This is the longest ride I've logged to date, and I hope to do at least a couple more with Ironman Sherwood. Here's the workout:

Distance - 50.855 miles
Time - 3:02:52
Pace - 16.69 mph
Route - Silver Comet Trail (out and back)

Today and yesterday

Wednesday

Bike
Distance - 31.8 miles
Time - 1:55:22
Pace - 17.13 mph
Route - Silver Comet Trail

Thursday

Run (LER)
Distance - 7.39 miles
Time - 1:12:50
Pace - 9:51.34 m/m
Route - Barrett Lakes all the way to KSU and back. Did the Shiloh Loop on the way out. LER stands for long easy run if you were wondering