Easy 5

Distance - 4.94 miles
Time - 46:25.24
Pace - 9:23.8 m/m
Route - Martin west, left on Ross, right on Drake, left on Gay, turn-around at Town Creek Park

Weekly Totals

Run - 15.23 miles
Bike - 69.599 miles
Swim - 5700m
Time - 8.5 hrs

Easy Trails

Nice, easy run to try and loosen up all my aching muscles. I did the trails back behind the MRI center

Distance - 2.64 miles
Time - 23:48.58
Pace - 9:00 m/m

Rocketman Triathlon

The run-down for the race is in a separate page on the right side of the window ==>

Bike Workout

Distance - 18.524 miles
Time - 1:07:40
Pace - 16.4 mph

Easy Run

I took Friday off to recover and get ready for Sunday. Super easy run today in preparation for the race.

Distance - 1.73 miles
Time - 15:32.64
Pace - 9:00 m/m

Thursday Swim

300 Easy
300 Race Pace
300 Easy
300 Race Pace
300 Easy

Total - 1500m, 40 min

Tempo Run

Distance - 4.3 miles
Time - 30:05.46
Pace - 7:00 m/m
Route - Drake west, left on Gay, right on Samford, right on Donohue, right on Drake, left on Ross

800s

1/2 mile warm-up
4x800 (2:59.61, 2:53.69, 2:58.78, 2:50.91) - 2:00 rest
1/2 mile cool-down

Total - 3 miles, 30 min

Swim with the Tri Club

450 S

3x200 S on 4:00

2x50 (30s)
2x50 (20s)
2x50 (10s)
2x50 (5s)
1x100 Sprint

6x25 underwater + 25 Hard

3x200 Smooth + 50 Hard

100 Cool-down

Total - 2700m, 1:15

Afternoon Ride

Distance - 26.075 miles
Time - 1:25:34
Pace - 18.2 mph
Route - MLK out to Loachapoka, left at the church, left on the nicely paved false flat, left on Wire, right on Beehive, left on Cox, right on Wire, left on Donohue, right on Drake

Weekly Totals

Run - 22.94 miles
Bike - 48.189 miles
Swim - 3700m
Time - 7.5 hrs

LER with Derek

Distance - 10 miles
Time - 1:29:46
Pace - 8:59 m/m
Route - Started at the parking lot on Samford and College, right on Samford, right on Gay, right on University, immediate left on Wrights Mill, right on bike path that runs parallel to Shell Toomer, turn-around at Mill Creek Rd

Fun Swim at Chewacla

Nothing too serious. I was able to practice some sighting drills and remember how much different it is swimming in open water compared to the pool. There was some current so it was good for me to simulate swimming out in the Tennessee River, though the Tennessee will be much swifter.

Distance ~ 700m
Time - 14:03.85

Swim Workout

300 warm-up
3x200 P
5x200 Negative splits (4:00 - 3:32)
100 cool-down

Total - 2000m, 45 min

Easy 5

Distance - 5.14 miles
Time - 39:37.00
Pace - 7:42.5 m/m
Route - Drake west, left on Donohue, turn-around at Mell

Ladder Workout

800 warm-up
400 - 1:32.84 (30s)
800 - 3:08.71 (60s)
1200 - 4:47.35 (90s)
1200 - 4:46.36 (90s)
800 - 3:15.56 (60s)
400 - 1:26.08

Total - 3.5 miles, 30 min

Easy Ride with Justin

Distance - 28.05 miles
Time - 1:49:16
Pace - 15.4 mph
Route - MLK out to Laochapoka and looped back

Practice Tri

Swim:
200m warm-up
750m - 13:38
50m cool-down

Bike:
Distance - 20.139 miles
Time - 1:06:20
Pace - 18.2 mph
Route - South Loop

Run:
Distance - 4.3 miles
Time - 33:17.75
Pace - 7:45 m/m
Route - Biggio west, right on Samford, left on Lem Morrison, right on Donohue, left on Woodfield, left on College, left on Samford, right on Donohue, left on Biggio

I parked my car outside of the aquatics center and used that as my staging area

LER and Weekly Totals

Distance - 8 miles
Time - 1:08:45
Pace - 8:36 m/m
Route - Ross South, right on Samford, left on Gay, right on Woodfield, left on College, right on Donohue, left on Lem Morrison, right on Samford, left on Wire, left on Donohue, right on Drake

Weekly Totals:
Run - 18.89 miles
Bike - 22.649 miles
Swim - 3300m
Time - 5.67 hours

Oak Mountain Trails

Distance ~ 4 miles
Time - 43:20.38
Pace - 10:50 m/m

Thursday Morning Tempo Run

Distance - 4.39 miles
Time - 32:48.11
Pace - 7:28.3 m/m
Route - Martin west, left on Ross, right on Drake, left on Gay, right on Samford, right on Donohue, right on Drake, left on Ross

Didn't know I could run this fast. Need to start doing more of these kinds of runs and less jogging workouts, otherwise I'll become a one-speed runner

Bike Workout

Distance - 22.649 miles
Time - 1:14:49
Pace - 18.1 mph
Route - Ross south, continue on Chewacla, right on Samford, left on Moore's Mill, right on Society Hill, right on Sandhill, continue on Beehive, right on Cox, right on Wire, continue on Magnolia, left on Donohue, right on Drake, left on Ross

Wednesday Swim

200 warm-up
2x200 P
4x200 S at race pace (~3:40)
100 cool-down

Total - 1500m, 30 min

Track Workout

800m warm-up
8x400m w/ 3 min standing rest (avg. 82 sec)

Total - 2.5 miles, 45 min

Monday Swim

200 S
100 P
200 P
300 P
400 P
100 3's
4x100 S (1:32, 1:38, 1:41, 1:40)
100 Cool-down

Total - 1800m

Weekly Totals

Run - 31.64 miles
Bike - 83.81 miles
Swim - 4500m
Time - 11 hrs

Easy Run

Distance - 5.14 miles
Time - 44:13.28
Pace - 8:36.2 m/m
Route - Drake west, left on Donohue, turn-around at Mell

Saturday Morning Ride

Distance - 31.667 miles
Time - 1:57:46
Pace - 16.1 mph

1/2 Marathon Run

Distance - 14.2 miles
Time - 2:13:36
Pace - 9:25 m/m

Friday Swim

200 S

200 P
200 K
200 P
200 K

100 S
200 S
300 S
200 S
100 S

100 Cool-down

Thursday Workouts

Morning Swim
200 S
3 x 200 P
2 x 300 S (5:31.5, 5:34)
100 S
Total - 1500m, 45 min

Brick
Bike
Distance - 22.09
Time - 1:13:09
Pace - 18.1 mph

Run
Distance - 2 miles
Time - 15:45.73
Pace - 7:52.9 m/m

Death Trail

Run
Distance - 4.2 miles
Time ~ 39:00
Pace - 9:17.09 m/m

Me and Cody did a section of the McKay Hollow Madness trail race. Started doing the South Plateau Loop, right on the McKay Hollow Trail, right on the Death Trail (500 ft climb over half a mile). Broke in the new trail shoes :)

Tuesday

Swim
5x200 S
Total - 1000m

Went really easy today. Depending on how sore I get I'm planning on swimming Thursday and Friday this week and then 5 times next week

Run
1 mile warm-up run - 8:17
5.1 mile run - 44:27 (8:42 m/m)

Summer Cross Country workout with the Huntsville Track Club. Ran over at the running park. 95 degrees and no water is a bad mix. I had cotton mouth really bad the last 2 miles but other than that it was a nice warm-up for doing trails with Cody tomorrow

Monday Bike

Distance - 30.05 miles
Time - 1:44:06
Pace - 17.3 mph

Me, Derek, and Jeremy went over Cecil Ashburn, rode thru New Hope and back around to Jones Valley on Hobbs Island Road

Weekly Totals

Run - 23.1 miles
Bike - 25.212 miles
Time - 5 hrs

Saturday Treadmill Workout

1 mile warm-up - 8:57
2.5 mile hill workout - 20:00
0.5 mile cool-down - 5:00

Total - 4 miles, 34 minutes