Mitch’s Training Blog

Plan called for a swim and run in prep for the swim/bike/run tomorrow. Today’s route - Logboom park to Blythe Park and back.. didn’t seem like we ran a 8:30 but I guess it was…

Workout:

• Type: Run
• Date: 07/03/2009
• Time: 11:06:46
• Total Time: 00:46:00.00
• Calories: 722
• Distance: 5.4 miles
• Average Pace: 8:31.36/mile

Wingman (aka Shelley Roberts) wasn’t really thrilled with swimming this morning, but as my wingman, she pulled on her big girl shorts and suited up with me for the mile swim.. I love her!

Workout:

• Type: Swim
• Date: 07/03/2009
• Time: 11:00:06
• Total Time: 00:45:00.00
• Calories: 369
• Distance: 1,900 yd
• Average Pace: 2:22.05/100yd

Mid-afternoon swim after work at Martha Lake. It was packed, and expected to be so given the temps in Seattle today.

Workout:

• Type: Swim
• Date: 07/01/2009
• Time: 20:00:06
• Total Time: 00:41:00.00
• Calories: 336
• Distance: 1,800 yd
• Average Pace: 2:16.36/100yd

Wanted to get the bike-to-run transition legs moving again. Not a long night, just a goo distance to get some blood flowing…

Workout:

• Type: Run
• Date: 06/29/2009
• Time: 19:55:10
• Total Time: 00:19:38.00
• Calories: 268
• Distance: 2 miles
• Average Pace: 9:49.2/mile

Weather was way to nice to stay indoors and lift weights. So headed out for a a great bike/run combo.. felt good to get the legs moving after the hard workouts over the weekend.

Workout:

• Type: Cycle
• Date: 06/29/2009
• Time: 19:53:29
• Total Time: 1:13:00.00
• Calories: 1196
• Distance: 21 miles
• Average Speed: 17.26 mph
• Max Speed: 39 mph

Centennial Trail in snohomish was the ride today. Good long easy ride after the half marathon run yesterday

Workout:

• Type: Cycle
• Date: 06/27/2009
• Time: 19:08:44
• Total Time: 3:05:00.00
• Calories: 3031
• Distance: 53 miles
• Average Speed: 17.19 mph

During our trip to the big island this past week my son and I got henna tatoos are on arms… it was fun and pretty cool to do that with you 17 year old son. I think I felt the power of my henna today.. celtic armband…now I want the real thing!

Today I was supposed to do a 2 hour 15 minute run, and I did not want to do another out and back. So we left Kenmore and ran to Marymoor. Shelley was with me for part, then ran back and picked up the car and met me in Redmond - awesome wing man she is!

Here were the splits:

• First 6 miles averaged roughly 9:15
• Mile 7 - 9:28
• Mile 8 - 8:59
• Mile 9 - 9:45
• Mile 10 - 9:48
• Mile 11 - 9:33
• Mile 12 - 9:09
• Mile 13 - 9:09

Workout:

• Type: Run
• Date: 06/26/2009
• Time: 15:03:21
• Total Time: 1:59:00.00
• Calories: 1625
• Distance: 13 miles
• Average Pace: 9:09.62/mile

Took off on the run after the 28 mile bike ride like a shot. Not sure why I was cranking it up on the run - lot’s of good (but difficult) chatter with my friends about futures here on the island . It was fricken hot on the run though - 83 and along the water…

Workout:

• Type: Run
• Date: 06/23/2009
• Time: 17:36:24
• Total Time: 00:29:22.00
• Calories: 461
• Distance: 3.5 miles
• Average Pace: 8:23.5/mile

Rental bicycle for one more day. Queen K ride to Kua Park and back.. Good tailwind on the way back..

Workout:

• Type: Cycle
• Date: 06/23/2009
• Time: 17:31:05
• Total Time: 1:26:00.00
• Calories: 1409
• Distance: 27 miles
• Average Speed: 18.84 mph

Took off on a ride from the condo to Queens Marketplace and back.. turned around a little short of that but still got in a good ride.. weird not having a bike computer to use though. Have a rental bike through Bike Works.

Workout:

• Type: Cycle
• Date: 06/21/2009
• Time: 11:29:22
• Total Time: 2:37:00.00
• Calories: 2144
• Distance: 40 miles
• Average Speed: 15.29 mph