This is my training log from Feb 1, 2009 to July 26, 2009. Ironman USA - Lake Placid New York.

Saturday, June 6, 2009

Saturday - Long Brick

Today started out at 7:00 meeting up with Frank ( for the first time in forever!) and cycling up to Lake Simcoe. I had a very detailed workout to do. In hindsight, it might have been better to do it on the Computrainer, but, I loved getting outside. It was great catching up with Frank. He’s an amazing cyclist. I think I got enough hard peddling into the ride to be pretty close to what I was supposed to do.

Bernadette, Sid and Steve V were at the lake when we got there. They’d finished their swim, a bit quicker I think than they had planned because of how cold the water was. I wonder if we can use dry suits in Muskoka next weekend? They were heading out on their bikes, and looking for Steve B at the same time. About half way back they got Steve on the phone. They headed back to the lake, Frank and I headed home. Finishing the ride along St Johns Sideroad was a killer. Those hills, at the 85k mark were steep!

I rode over to Franks again before heading home. I thought I was going to be short a few k, but I ended up doing 93.25k in 3:34 at an average speed of 26.1 kph. Average cadence was down at 81. I was surprised to see that Average Watts was 154, just breaking into zone 3.

Frank got changed and started running towards my place. We live 2k apart. I got changed an ran out to meet him. We had a 60 minute run to do. We did the 5k loop from my place twice. Frank headed home when we passed his place. Something wasn’t right with his knee. It was a lot smarter to get off it early than to keep pushing and hurting it worse. I stopped at the house for a gel and some water and headed back out for the second 5k. I was supposed to be pushing mid and then high zone 3, which I did. I finished that loop in 27:31. I was amazed to get it done that quickly after all the other mileage of the day.
I’m a happy, but tired, no pony tail guy today!

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