my exercise

treadmill run total time 53:01. at 7 minutes I ran 1 minute hard 2 minutes easy. recovery run was at 6.3 mph while the uptempo started at 7.5 mph and each one went up until 8 mph. The last mile I started each fast interval at 8 mph but gradually increased to 8.4 mph for the first 2 then to 8.5 mph for the last one. splits 9:25, 8:52, 8:43, 8:42, 8:43, 8:37. 

total time 48:32. outside again. done with my covid quaratine. Will due 1 minute striders at least once a week. Did this during the last mile. alternating 1 minute strider 1 minute easy. splits 9:54, 9:48, 9:45, 9:50, 9:15.

total time 51:25.  threshhold workout. After 1 mile warmup and 2 striders, I did 0.625 miles hard (1 K) and then stopped for @ 1 minute of rest.  A few times the rest was slightly longer. I slowed after 4 of these but did a total of 7 (stopping at 5.375 miles) prior to going uptempo the last 0.2 miles of the run.  splits 9:32, 7:56, 8:00, 8:18, 8:35, 9:04. 

bike 7.68 miles in 38:02. 24:17 first 5 miles then 13:44 for 2.68 miles.

total time 47:50. was pretty tight at the beginning of the run. easy run temp at 79 degrees for the start. splits 9:53, 9:45, 9:34, 9:24, 9:14. 

bike time 21:19. 5 miles in 20:56.

total time 81:57. 85 degrees but only 26% humidity when I headed out at 5:15 am. The low humidity made this doable outside. Goal was sub 82 minutes and minimize stops. I ran 5 miles without stopping. That stop was longer as I filled up 2 water bottles. I stopped at 6, 7, adn 8 miles briefly. splits 9:15, 9:03, 9:06, 9:07, 9:03, 9:07, 9:10, 9:01, 9:05. average HR 128. 

total time 47:15. plan was easy run splits 9:40, 9:25, 9:27, 9:25, 9:18.

bike time 49:30. first 5 miles 21:44, next 5 miles 22:56 (uphill gradually), 4:50.

run time 54:59. Goal was 55 minutes. Since I have ramped up my bike mileage I did't go hard today. splits 9:31, 9:08, 9:04, 9:10, 9:11, 8:55.

bike tim 53:49. 5 mile splits 22:19then 22:10 then las 2 miles in 9:21.

swim 24 laps in pool (about 220 yards) 6:11.

run time 48:37. goal was 9:45 pace. splits 9:58, 9:43, 9:39, 9:40, 9:37.

bike tried to decrease the effort on this. The pace was almost the same as yesterday but the effort felt less. time 45:15.  splits 22:29, 22:46.

swim 30 laps 7:25.

total run time 53:26. plan was 6 min warm-up then 2 min hard 3 minutes recovery. recovery was 45 seconds around 10:30 pace then gradual increase til last minute of recovery at 9:30 pace. splits 9:04, 8:37, 8:56, 8:57, 8:57, 8:55. This was harder than I thought it would be possibly because of everything else I am doing? average HR 127.

bike time 40:42. 5 mile splits 19:58, 20:09 (40:07 compared to 45:15 for 10 miles yesterday), last 0.1 0:35. average HR 113

swim 36 laps in 8:23. average HR 82

total running time 49:46. easy run splits 10:16, 10:09, 10:00, 9:46, 9:36. ave HR 117. 

bike time 61:24. 5 mile splits 23:27, 22:41, then 15:16 for 3.45. ave HR 88

swim 400 yards 9:28.

total running time 81:38. plan was to get as close to 9 minute pace as I could. splits 9:26, 9:02, 9:03, 9:05, 9:01, 9:01, 9:07, 8:59, 8:55. ave HR 125. 

bike time 49:20. 5 mile splits 21:06, 20:49 then 7:26 for last 1.31. ave HR 101

warm up 2 miles in 20:18 ave HR 115. did two 30 second strider. 

trial run triatholon. total time 1:25:18

swim 8:44.7 

bike 44:33.3 five mile splits 18:51.9, 18:15.1, then 2 miles in 7:26.3 ave HR 122

3.1 mile run 26:31.1 splits 8:41.6, 8:22.5, 8:33.6, 0:53.4 ave HR 135.

analysis... the above is 1 hour 19 minutes and 49.1 seconds. The transitions took 5 minutes 28.9 seconds. I know the swim transition took at least 3.5 minutes and probably a little more. the transition to the bike didn't take more than 1 to 1.5 minutes. The bike leg was the fastest I have ever ridden and the average HR is the highest I have ever had for a bike ride.  I really struggled to get my legs moving on the run. I don't remember a run in which I had a higher HR than this one. It was a good work-out. I had a fig bar before I ran the warm-up then another after the swim and another after the bike ride. This was too much. I felt full during the run. I carried 10 oz of powerade with me on the run. I think next time I will drink powerade during the transition to the run and carry water with me.

total tunning time 58:33. goal was slow. splits 10:14, 9:53, 9:40, 9:28, 9:39, 9:38. ave HR 121.

total bike time 48:36. five mile splits 22:30, 21:17, 4:50. average HR 100.

total swim time 9:26. 

total running time 47:34. splits 10:03, 9:33, 9:26, 9:22, 9:10. average HR 120.

total bike time 46:47.  five mile splits 20:12, 19:15, 7:20. avergae HR 104.

cycling first 50.31 minutes ofr 11.9 miles. pushed a bit splits 21:27, 20:17, 8:47.

running 6 miles in 55:26. rn half mile x 3 hard after 1 mile wamr-up, 1.5 miles recovery after first and second interval and then half miles cool down at the end. splits 9:15, 3:44, 9:55, 4:57, 3:53, 9:43, 4:58, 4:01, 5:01. ave. HR 121.

swim 9:01. 

cycle first 10.71 miles in 48:00. deliberate not pushing it. 

5 mile run in 47:31. plan was to average 9:30 pace. splits 9:44, 9:30, 9:35, 9:27, 9:14, ave HR 121

2 hours later swim in 9:03.

tapering for sprint triathlon.  only slow run today and nothing else. total time 59:58.  ran with my brother Mike. Splits 9:57, 10:07, 10:14, 10:02, 10:08, 9:30. (ran faster last half mile). ave HR 112. 

sprint triatholon day- the real deal

warm-up 2 miles in 20:24. 2 0.05 miles striders at 1.6 and 1.8 miles.

swim 400 yards (41.4 laps of our small pool) 8:15.8 

bike 12 miles 42:51.7 five mile splits 17:39.3, 17:36.8, 7:35.6 ave HR 129

run 3.1 miles 26:26.6 splits 8:38.7, 8:30.1, 8:26.4, 0:51.4 ave HR 136.

Total triathlon time 1:22:53.92... add up swim, bike run 1:17:34.1 + 5:19.82 transition time

This was faster than my trial run last Monday by 2:24 for overall time. It was 2:15 faster for the actual events and the transition was 9 seconds faster than last time. I wasn't sure how this was going to go because I didn't sleep well but I tapered better and I am happy with this. I am not going to continue working out so hard. The run is the hardest to maintain because my legs are quite affected by the hard bike ride. Still, I am overall pretty pleased with this considering I sued a touring bike and not a racing bike.

total time 65:33. plan was to try to run a bit faster than 9:30 pace.  splits 9:27, 9:23, 9:30, 9:28, 9:16, 9:26, 9:03. ave HR 120

total time 58:46. splits 9:59, 9:50, 10:00, 9:50, 9:40, 9:27. ave HR 122

total time 60:11. really sore from driving all day yesterday. plan was slow splits 10:11, 10:01, 10:08, 9:48, 9:47, 10:14.ave HR 118.

total time 92:42. plan was to start out around 9:20 and increase pace after 4 miles if I could. splits 9:36, 9:16, 9:15, 9:18, 9:14, 9:05, 9:10, 9:18, 9:13, 9:17. ave HR 124

total running time 37:59. easy run. splits 9:45, 9:28, 9:25, 9:21. ave HR 121

total bike time 42:47.  splits 21:01, 21:09, 0:37

total running time 60:12. I did 6 x 1000 meter intervals. I warmed up for a mile then started. 1 minute recovery of the clock adn standing still. I was at 4.75 miles when I finished the 6th one. After 1 min recovery I ran 0.25 miles hard to finish the 5th mile. I then cooled down for 2 miles (with a hard 0.25 miles from 6.6 to 6.85 miles).  splits 9:33, 7:37, 7:47, 7:58, 8:05 (0.25 miles in 1:57.2) 9:41, 9:31 (0.25 miles in 1:59.95). ave HR 126. 

total running time 37:55. easy run but in lighter shoes. did 2 one-minute striders during the last mile. splits 9:40, 9:30, 9:26, 9:19. ave HR 115.

total bike time 41:30 splits 20:54, 19:51, 0:46. ave HR 102.