Thursday, September 9, 2010

Kona Quest is alive

Day 55 Swim 37 min-2km, Bike 73min-31km, Run 73min-14km

Total on Week 660 minutes

Woke up with a slightly elevated heart rate of 43 - have to watch that carefully and morning weight check came in at 153 lbs (down 18 pounds from when I started 53 days ago). Decided to lie in bed for about 15 minutes to just get perspective on life and realized how grateful I am for having the health to manage this training workload, career and family responsibilities plus church service. Also grateful for a supportive family and network of friends.

Today was day two of the bike-run, run-bike combo commute. Another day of commuting in the rain which will help me build up my mental toughness for whatever race condition might come my way. The run to work and bike home were relatively uneventful. Short Swim of 500m warm-up, 5X200 on 3:15 pull with pullbouy cycle averaging 2:58 (go me!) and 500 cool-down.

Enjoyed a family dinner and then got in my final workout of the day. The key focus tonight was to start my regular weekly bike interval training on the spinerval 30 minutes sets. Warm-up then 7 X 90 sec intervals at 90-110 cadence. Set the computrainer at resistance wattage of 150, 165, 175, 185, 190, 195 and 200. Probably was too soft on the wattage so next week I will need to start out at 200. Still got a decent sweat going.

Finished the late workout with 4X30 crunches, 4X12 push-ups (yes, I am feeble upper body), 3X30 biceps each arm and 3x20 triceps. With 11 hours completed on the week time to get to bed so that I have the energy to get the remaining 8 hours between Friday and Saturday (hopefully 3 Friday and 5 Saturday)

Kona Quest is very much alive! 55 of 294 days completed. I can't believe that I am already 1/6th of the way to race date. All the more reason to get the bike fitness up.

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