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Old 08-01-2011, 06:21 AM   #381
Deb Weber
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Re: Down in Jim's Garage

Hey Jim, what gives? No update on the triathlon?! Hope all is well....
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Old 08-06-2011, 06:59 AM   #382
Jim Colby
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Re: Down in Jim's Garage

Sorry, no updates for a while. I've been on vacation and was very busy with work before that. Here's a quick update.

July 24
New Jersey State Olympic Triathlon - This was miserable in the heat and humidity. The water for the swim was 87 degrees and it only got worse from there. It took me 3 hours, which was about 20-25 minutes slower than my goal. I thought I was going to pass out in the run and had to walk for much of it. Half way through the run, my only goal was to not quit and to finish. I was upset afterwards, but I think the weather just got to me in a bad way.

July 25-26
Busy at work, discouraged from the race and rested.

July 27
Cycled 20 miles, ran 3 miles

July 28
Busy at work, so did not work out.

July 29
Cycled 15 miles, ran 4.5 miles

July 30
Swam 1 mile

July 31
Swam 1 mile, Cycled 30 miles, ran 10K (Olympic tri distance + a little more). My splits were equivalent to a 2:50 oly tri and I was not going at race pace. I felt a lot better after doing this, as it means my poor performance the week before was due to the heat. It was a dry 95 degrees today, much better than the week before.

August 1
Travel day to Canada, so no workout.

August 2
Biked 32 miles, then ran 5 miles.

August 3
10K trail run (52 mins, not race pace)

August 4
1 mile open water swim in Lake Huron (kind of wavy, so tough going against the wind)

August 5
Cycled 32 miles, then ran 2 miles at easy pace
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Old 08-08-2011, 07:52 PM   #383
Jim Colby
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Re: Down in Jim's Garage

August 6
Cycled 36 miles, then a 1 km open water swim

August 7
Travel day back from Canada.

August 8
Brick Night
Cycled 15 miles (44:30, 13 secs off PR, avg HR 124, max HR 145), then ran 2.6 miles (22:50, 56 secs off PR, avg. HR 142 max HR 152).
Total time of 1:07:20 (PR by 1:15)
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Old 08-09-2011, 07:45 PM   #384
Jim Colby
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Re: Down in Jim's Garage

August 9
4.6 mile run (2 steep hills of ~1 mile each, 38:20, PR by 1:15, avg HR 134, max HR 152)
3x10 DH pull-ups
stretched

Felt good. Had to run slow in the dark but still got a PR.
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Old 08-22-2011, 07:50 PM   #385
Jim Colby
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Re: Down in Jim's Garage

I've been away on vacation, first to my brother's wedding in Toronto and then driving my son out to school at the University of Wyoming. I did get some workouts in though, as follows:

August 10-11
Can't remember exactly what I did, but I think I swam 2K one day and biked 15-20 miles the next.

Friday, August 12
Drove to Toronto. Rest day.

Saturday, August 13
Ran 13 miles on the waterfront in Toronto (around 2 hours)

Sunday August 14
Drove from Toronto to Chicago.
Swam 2K straight through

Monday, August 15
Drove from Chicago to Omaha.
Swam 1K straight through, then did 150 double-unders and ran 1 mile on the treadmill at 1% slope in about 7:30. The DU/mile run took roughly 10:00 plus or minus (didn't get an exact time).

Tuesday, August 16
Drove from Omaha, to Laramie, WY.
Swam 2K straight through

Wednesday, August 17
Ran 1 mile, swam (10x100M), ran 1 mile, 45 minute TRX bodyweight workout

Thursday, August 18
Ran 1 mile, swam 1K straight through, 3x(10 DH pull-ups, 25 double-unders, 50 squats), ran 1 mile

Friday, August 19
Travel day back to NJ (flew back, left truck w son in WY). Rest day.

Saturday, August 20
Biked 40 miles (about 2000 ft of climbing, 2:12.48, PR by 12 secs), then
Ran 6 miles (about 500 ft of climbing, 52:23, PR by about 5 minutes)

Sunday, August 21
Swam 2K straight through

Monday, August 22
Ran 4.5 miles (about 600 feet of climbing, 37.31, PR by 49 secs, avg HR of 143)
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Old 08-23-2011, 08:11 PM   #386
Jim Colby
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Re: Down in Jim's Garage

Tuesday, August 23
Lunch
Swam 1 mile (just over 30 minutes, trying to work out a comfortable pace for the half iron man)
After Work
Ran 4.5 miles (about 600 feet of climbing - two big hills, didn't time myself since I wanted to avoid the temptation going too fast, but felt great tonight, prob took around 38 mins)
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Old 08-26-2011, 08:00 PM   #387
Jim Colby
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Re: Down in Jim's Garage

Wednesday, August 24th
Swam 1 mile. Untimed, but felt good. Probably took about 31 mins or so. Swam it straight through.

Thursday, August 25th
Busy at work. Rest day.

Friday, August 26th
Cycled 15 miles, pretty hilly (44.12, PR by 5 secs, no HR monitor), then
Ran 2.6 miles (2 hills each about 300 ft high, 21.37, PR by 23 secs, avg HR of 143, max HR of 153)
Brick total time of 1:05.53 (PR by 1:27).
I was really happy with tonight's brick workout. First the cycling PR, but especially the running PR. That is a pretty old PR to break and when I last set it I was fresh and going all out. Tonight, it was right after setting a 15 mile cycling PR and not going all out on the run. Very happy.
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Old 08-29-2011, 08:28 PM   #388
Jim Colby
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Re: Down in Jim's Garage

Saturday, August 27th
Barclays golf tournament in the morning and early afternoon and then the storm hit, so a rest day.

Sunday, August 28th
13.1 mile run after the wind died down a bit (2:05, HR avg 143).
Didn't push it too hard and felt pretty good. Hilly route.

Monday, August 29th
Swam 2000 yds straight through (38 mins).
Once again, didn't race it. Just trying to settle in on a comfortable pace for the start of the half IM on 9/11.
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Old 08-30-2011, 08:10 PM   #389
Jim Colby
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Re: Down in Jim's Garage

Tuesday, August 30th
Cycled 18 miles, then
2.6 mile hill run

I didn't really time today's brick workout since the roads were too messed up, but I think the ride took around an hour and the run around 22 minutes. The ride was slow due to numerous water crossings dead-ends and picking my way around fallen trees and debris. Cycling around here is like solving one of those maze puzzles when we were little kids.
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Old 09-03-2011, 08:00 PM   #390
Jim Colby
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Re: Down in Jim's Garage

Wednesday, August 31
Cycled 25 miles. 1:29:45. Not very fast today. Too many road blockages from the storm.

Thursday, Sept. 1
Went to U.S. Open tennis. Rest day.

Friday, Sept. 2
Swam 2000M at lunch (around 43 mins, went easy trying to simulate half IM pace)
After work cycled 12 miles and then ran 2.6 miles on a very hilly route. Didn't time myself, but felt fast.

Saturday, Sept. 3
Cycled very hilly 25 mile course (1:27:40, PR by 1:20).
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