Night run at IM Fields - UGA
Time: 0:40:01
Miles: 5 ish
Route: Lap around IM Fields Trails, then headlamp went out, so ran back by light of moon around parking lot, around Ramsey, toward the loop, then back to car
Memories: Headlamp went out, but moon was pretty bright - definitely a dark run, but fun. Busted out the 5 miles like it was nothing. Sweet.
Fuel: none
Wednesday, July 29, 2009
Friday, July 24, 2009
Bike (Mountain) - Friday
Mountain biking at Yargo
Time: 1:25:00
Max: ?? mph
Avg: ?? mph
Distance: 14 ish miles
Route: Entire loop including Monster Mile
Memories: Rode with Matt - awesome. Race pace for about 4 miles after eating Gu Chomps
Fuel: Few Gu Chomps - race pace
Time: 1:25:00
Max: ?? mph
Avg: ?? mph
Distance: 14 ish miles
Route: Entire loop including Monster Mile
Memories: Rode with Matt - awesome. Race pace for about 4 miles after eating Gu Chomps
Fuel: Few Gu Chomps - race pace
Run - Thursday
Short run with Matt around his neighborhood
Time: 0:20:14
Miles: 2.4
Route: 4 laps around matt's neighborhood
Memories: great conversation and encoragement. Talked about knowing the depth of sin for humility's sake.
Fuel: none
-- Post From My iPhone
Time: 0:20:14
Miles: 2.4
Route: 4 laps around matt's neighborhood
Memories: great conversation and encoragement. Talked about knowing the depth of sin for humility's sake.
Fuel: none
-- Post From My iPhone
Wednesday, July 22, 2009
Swim - Wednesday
Swim at GAC
WU: 500
Main: 2.5 x (200 then 1 min rest then 500 then 30 seconds rest)
CD: None
Total Laps: 86
Overall Workout Time: 0:59:43
Memories: Tough few laps after the sprint lap. Worked on some breathing straight ahead to look where I'm going.
Fuel: None
WU: 500
Main: 2.5 x (200 then 1 min rest then 500 then 30 seconds rest)
CD: None
Total Laps: 86
Overall Workout Time: 0:59:43
Memories: Tough few laps after the sprint lap. Worked on some breathing straight ahead to look where I'm going.
Fuel: None
Tuesday, July 21, 2009
Run - Tuesday
Run IM Fields at UGA with Carter
Time: 0:18:00
Pace: 8:30 mile pace
Distance: 2 miles
RPE: 2
Route: IM Fields at UGA
Memories: Super easy recovery run
Fuel: None
Time: 0:18:00
Pace: 8:30 mile pace
Distance: 2 miles
RPE: 2
Route: IM Fields at UGA
Memories: Super easy recovery run
Fuel: None
Monday, July 20, 2009
Bike (Mountain) - Monday
Mountain biking at Yargo
Time: 1:40:00 ish??
Max: ?? mph
Avg: ?? mph
Distance: 13 ish miles
Route: Entire loop including Monster Mile
Memories: I had never done the Monster Mile before - super new, incredibly hard, rolling hills, and long climb! Amazing. It'll sure tire ya out! Almost got clothes-lined by a fallen tree. Went a little ways beyond it, knowing I should go back to move it out of the way, but starting justifying why I didn't want to - then I bit it. God telling me to go back - it was well worth it because I met 2 really nice guys and we all worked together to prop it up so no one else gets hurt. Great ride overall.
Fuel: None. Wish I did though.
Time: 1:40:00 ish??
Max: ?? mph
Avg: ?? mph
Distance: 13 ish miles
Route: Entire loop including Monster Mile
Memories: I had never done the Monster Mile before - super new, incredibly hard, rolling hills, and long climb! Amazing. It'll sure tire ya out! Almost got clothes-lined by a fallen tree. Went a little ways beyond it, knowing I should go back to move it out of the way, but starting justifying why I didn't want to - then I bit it. God telling me to go back - it was well worth it because I met 2 really nice guys and we all worked together to prop it up so no one else gets hurt. Great ride overall.
Fuel: None. Wish I did though.
Sunday, July 19, 2009
Bike & Run - Sunday
Ultimate Frisbee for about 20 minutes at IM Fields with Matt and crew.
Bike - Some of Double Bridges Loop
Time: 1:46:19
Max: 38.2 mph
Avg: 18.0 mph
Distance: 31.87 miles
Route: Double Bridges Loop starting from UGA IM fields and ending there for run
Memories: A guy named Thomas rode up behind me and we rode together for a while - he's going to do the Augusta Half-Ironman in Sept too. Got his number, so maybe we'll be able to train together.
Fuel: Carb boom before ride
Run IM Fields at UGA
Time: 0:27:21
Pace: 8:20 mile pace
Distance: 3+ miles
RPE: 4
Route: IM Fields at UGA
Memories: Felt pretty good - definitely tired. Will need to carry shot blocks or something while I run. Running on pavement didn't feel too nice. Reminder to work on exercises to strengthen shins.
Fuel: Carb boom right before run.
TOTAL Brick Time: 2:19:09
Bike - Some of Double Bridges Loop
Time: 1:46:19
Max: 38.2 mph
Avg: 18.0 mph
Distance: 31.87 miles
Route: Double Bridges Loop starting from UGA IM fields and ending there for run
Memories: A guy named Thomas rode up behind me and we rode together for a while - he's going to do the Augusta Half-Ironman in Sept too. Got his number, so maybe we'll be able to train together.
Fuel: Carb boom before ride
Run IM Fields at UGA
Time: 0:27:21
Pace: 8:20 mile pace
Distance: 3+ miles
RPE: 4
Route: IM Fields at UGA
Memories: Felt pretty good - definitely tired. Will need to carry shot blocks or something while I run. Running on pavement didn't feel too nice. Reminder to work on exercises to strengthen shins.
Fuel: Carb boom right before run.
TOTAL Brick Time: 2:19:09
Saturday, July 18, 2009
Swim - Saturday
Swim at GAC
WU: None
Main: 6 x (200 then 1 min rest then 500 then 30 seconds rest) - 4200 total (168 laps)
CD: None
Total Laps: 168 = 2.39 miles!
Overall Workout Time: 1:53:06
Memories: Knocked it out! Felt great the whole time. Arms a little tired at the end. This was more than the full Ironman distance!! WAHOO!
Fuel: None
WU: None
Main: 6 x (200 then 1 min rest then 500 then 30 seconds rest) - 4200 total (168 laps)
CD: None
Total Laps: 168 = 2.39 miles!
Overall Workout Time: 1:53:06
Memories: Knocked it out! Felt great the whole time. Arms a little tired at the end. This was more than the full Ironman distance!! WAHOO!
Fuel: None
Thursday, July 16, 2009
Run - Thursday
Run at the Greenway in North Augusta, SC with Ken and others from previous day's ride
Time: around an hour
Pace: 7:30 pace for first 3.5 miles, a little break with water, then 8:30 pace for last 3.5 miles with some walking
Distance: 7.4 miles
RPE: 5
Route: Greenway near Rec Center in North Augusta, SC
Memories: VERY humid. These guys were VERY in shape and destroyed me in the first 3.5 miles. I lagged behind a good bit on the second leg back. I was hurting a lot from the previous day's ride pace, but it was a good workout for sure.
Fuel: 1 carb boom 20 min before run
Time: around an hour
Pace: 7:30 pace for first 3.5 miles, a little break with water, then 8:30 pace for last 3.5 miles with some walking
Distance: 7.4 miles
RPE: 5
Route: Greenway near Rec Center in North Augusta, SC
Memories: VERY humid. These guys were VERY in shape and destroyed me in the first 3.5 miles. I lagged behind a good bit on the second leg back. I was hurting a lot from the previous day's ride pace, but it was a good workout for sure.
Fuel: 1 carb boom 20 min before run
Wednesday, July 15, 2009
Bike - Wednesday
Bike - Part of Half Ironman Route
Time: 2:11:03
Max: 32.2 mph
Avg: 18.3 mph (15 miles with group was at 23 mph!)
Distance: 40.02 miles
Route: From Riverfront Rowing Club down Half Ironman loop to Jackson - caught up with big group, then went back the same way I came. 10 miles around the Riverfront Rowing Club by myself afterward.
Memories: I caught up with 3 other riders who were going around 16- 17 mph. I rode with them for a while, then continued to Jackson by myself a little faster. I saw a group of riders at a gas station so I joined with them for the trek back - they were incredibly fast. I met a guy named Ken, and he e-mailed me the unofficial course, which had changed. It was all I could do to keep up.
Fuel: Perpetuem in one water bottle - too concentrated - made my stomach a little upset at the high pace with the group. I had carb booms with me, but never had the chance to use them.
Time: 2:11:03
Max: 32.2 mph
Avg: 18.3 mph (15 miles with group was at 23 mph!)
Distance: 40.02 miles
Route: From Riverfront Rowing Club down Half Ironman loop to Jackson - caught up with big group, then went back the same way I came. 10 miles around the Riverfront Rowing Club by myself afterward.
Memories: I caught up with 3 other riders who were going around 16- 17 mph. I rode with them for a while, then continued to Jackson by myself a little faster. I saw a group of riders at a gas station so I joined with them for the trek back - they were incredibly fast. I met a guy named Ken, and he e-mailed me the unofficial course, which had changed. It was all I could do to keep up.
Fuel: Perpetuem in one water bottle - too concentrated - made my stomach a little upset at the high pace with the group. I had carb booms with me, but never had the chance to use them.
Tuesday, July 14, 2009
Swim & Run - Tuesday
Swim in Savannah River, Augusta from 5th Street Marina to Riverfront Rowing Club - boat ramp enter and exit.
Total Distance: 1.3 miles with current downstream
Overall Workout Time: 21 min
Memories: Cold, but had Paul's wetsuit and swim cap - much better! Could do freestyle for a little bit of it, but still a little tough to get in the rythem in the river. After 15 min, was able to do freestyle a good bit. Got out WAY before I thought I would be done - current is a HUGE free-be. Carter was there in his kayak.
Fuel: Carb Boom right before. A little bread with peanut butter.
Run after swim back to car - 1.3 miles - 6:48 total.
Total Distance: 1.3 miles with current downstream
Overall Workout Time: 21 min
Memories: Cold, but had Paul's wetsuit and swim cap - much better! Could do freestyle for a little bit of it, but still a little tough to get in the rythem in the river. After 15 min, was able to do freestyle a good bit. Got out WAY before I thought I would be done - current is a HUGE free-be. Carter was there in his kayak.
Fuel: Carb Boom right before. A little bread with peanut butter.
Run after swim back to car - 1.3 miles - 6:48 total.
Monday, July 13, 2009
Swim & Run - Monday
Swim in Savannah River, Augusta from 5th Street Marina to beginning of docks above Riverfront Rowing Club
Total Distance: 1 mile with current downstream
Overall Workout Time: 25 min
Memories: Incredibly cold. No wetsuit - couldn't do freestyle because of cold - hands and feet were numb when I got out. Thought I had only done about .5 miles. Carter was there in his kayak.
Fuel: Carb Boom right before. A little bread with peanut butter.
Run after swim back to car - 1.3 miles - 8:48 total.
Total Distance: 1 mile with current downstream
Overall Workout Time: 25 min
Memories: Incredibly cold. No wetsuit - couldn't do freestyle because of cold - hands and feet were numb when I got out. Thought I had only done about .5 miles. Carter was there in his kayak.
Fuel: Carb Boom right before. A little bread with peanut butter.
Run after swim back to car - 1.3 miles - 8:48 total.
Friday, July 10, 2009
Run - Friday
Run IM Fields at UGA
Time: 0:46:16
Pace: ??
Distance: 5 ish miles
RPE: 3
Route: IM Fields at UGA
Memories: Ran with Carter last 16 minutes. Felt great the whole way - very focused.
Fuel: None
Time: 0:46:16
Pace: ??
Distance: 5 ish miles
RPE: 3
Route: IM Fields at UGA
Memories: Ran with Carter last 16 minutes. Felt great the whole way - very focused.
Fuel: None
Thursday, July 9, 2009
Run - Thursday
Run around Sandstone Loop
Time: 0:32:00
Pace: ??
Distance: 4 ish miles
RPE: 3
Route: 2 Loops around Sandstone Circle
Memories: Felt a little tired from day before swim
Fuel: None
Time: 0:32:00
Pace: ??
Distance: 4 ish miles
RPE: 3
Route: 2 Loops around Sandstone Circle
Memories: Felt a little tired from day before swim
Fuel: None
Wednesday, July 8, 2009
Swim - Wednesday
Swim at GAC
WU: 2 laps
Main: 4 x (200 then 1 min rest then 500 then 30 seconds rest) - total 112 laps
CD: None
Total Laps: 114
Overall Workout Time: 1:06:37
Memories: A little cold at the start, but warmed up a bit. Felt horrible the first 200, but great a little while after. Threw up a little after a while, but didn't feel bad... weird.
Fuel: None
WU: 2 laps
Main: 4 x (200 then 1 min rest then 500 then 30 seconds rest) - total 112 laps
CD: None
Total Laps: 114
Overall Workout Time: 1:06:37
Memories: A little cold at the start, but warmed up a bit. Felt horrible the first 200, but great a little while after. Threw up a little after a while, but didn't feel bad... weird.
Fuel: None
Monday, July 6, 2009
Swim & Bike - Monday
Swim at GAC
WU: 500 continuous every 3 strokes.
Main: 6 x 250 alternating every 3 strokes with 30 seconds rest in between
CD: None
Total Laps: 80
Overall Workout Time: 60 minutes
Memories: Super cold with shaved legs and head. Wow. Definitely need a wetsuit for Sept.
Fuel: None
________
Bike - Mountain Biking with Matt at Heritage
Time: an hour ish?
Max: ?? mph
Avg: ?? mph (First and last 15 min slow pace, middle 15 min fast pace-around 20 mph)
Distance:6 miles
Route: Red loop, expert loop, cut red loop short by going yellow, but took left near top of hill to add a little before parking lot.
Memories: Matt blew chunks - not fun man. Sorry, bro. Killed the big hill.
Fuel: Carb boom 30 min before... evening ride - had dinner afterwards.
WU: 500 continuous every 3 strokes.
Main: 6 x 250 alternating every 3 strokes with 30 seconds rest in between
CD: None
Total Laps: 80
Overall Workout Time: 60 minutes
Memories: Super cold with shaved legs and head. Wow. Definitely need a wetsuit for Sept.
Fuel: None
________
Bike - Mountain Biking with Matt at Heritage
Time: an hour ish?
Max: ?? mph
Avg: ?? mph (First and last 15 min slow pace, middle 15 min fast pace-around 20 mph)
Distance:6 miles
Route: Red loop, expert loop, cut red loop short by going yellow, but took left near top of hill to add a little before parking lot.
Memories: Matt blew chunks - not fun man. Sorry, bro. Killed the big hill.
Fuel: Carb boom 30 min before... evening ride - had dinner afterwards.
Sunday, July 5, 2009
Run - Sunday
Run IM Fields at UGA
Time: 0:36:07
Pace: ??
Distance: 4 ish miles
RPE: 3
Route: IM Fields at UGA
Memories: Cool, but humid. Nice solid run.
Fuel: 1 carb boom 30 min before run
Time: 0:36:07
Pace: ??
Distance: 4 ish miles
RPE: 3
Route: IM Fields at UGA
Memories: Cool, but humid. Nice solid run.
Fuel: 1 carb boom 30 min before run
Saturday, July 4, 2009
Bike - Saturday
Mountain biking at Bull Mountain in Dahlonega, GA with Jonathan.
Time: 1:30:00 ish??
Max: ?? mph
Avg: ?? mph
Distance: 10 ish miles
Route: one long uphill to the "truck" on the Bull Mountain trail, then one amazing downhill.
Memories: Jonathan Hull had never biked before, and he didn't have a bike when we drove up there. A local bike shop lent him a bike (awesome guys! - providence of God) and he absolutely killed the trail. Nice work, man! It rained a little, making the trail a little slick and muddy. It was pretty technical - we both had to walk a good bit of the uphills.
Fuel: None during. 2 shot blocks before.
Time: 1:30:00 ish??
Max: ?? mph
Avg: ?? mph
Distance: 10 ish miles
Route: one long uphill to the "truck" on the Bull Mountain trail, then one amazing downhill.
Memories: Jonathan Hull had never biked before, and he didn't have a bike when we drove up there. A local bike shop lent him a bike (awesome guys! - providence of God) and he absolutely killed the trail. Nice work, man! It rained a little, making the trail a little slick and muddy. It was pretty technical - we both had to walk a good bit of the uphills.
Fuel: None during. 2 shot blocks before.
Friday, July 3, 2009
Bike - Friday
Double Bridges Loop
Time: 1:18:04
Max: 33.9 mph
Avg: 17.1 mph
Distance: 22.27 miles
Route: Double Bridges Loop
Memories: Haven't been on the bike in a little while - legs felt a little not used to it.
Fuel: None
Time: 1:18:04
Max: 33.9 mph
Avg: 17.1 mph
Distance: 22.27 miles
Route: Double Bridges Loop
Memories: Haven't been on the bike in a little while - legs felt a little not used to it.
Fuel: None
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