[Boyerdavea]

<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Monday, June 13, 2011</span></span></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Today’s training was dedicated in honor of <strong>Ted Talley</strong>; survivor!</span></span></p>
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<p><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Swim workout:</span></span></strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">  Today is my longest scheduled swim to date.  2700 meter endurance swim, it was supposed to be a steady state non-stop swim.  <span style="color:#181818;">I took splits every 600 meters. why 600 meters?  I do well counting to 12, anything much longer than that I start to lose count.  Anyhow, my splits were: 11:02, 10:44, 10:42, 10:43, and the last 300 meters were 5:28.  It felt good and I think I could have easily kept going.  I am getting much more confident on being able to complete the Ironman swim distance with a descent time. </span></span></span></p>
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<p><strong><span style="font-size:12pt;"><span style="color:#181818;"><span style="font-family:'times new roman', serif;">Run workout:</span></span></span></strong><span style="font-size:12pt;"><span style="color:#181818;"><span style="font-family:'times new roman', serif;">  At lunch I headed out for a 6 mile run in the heat of the day; I am working on getting used to running in the heat, because who know what the temperature will be in August during Ironman Louisville.  It was definitely hot out there and I got a little confused about my route.  I was thinking about where the nearest water fountain was on my route and by doing so, I started to run my 7.5 mile route.  When I realized what I did, I started to take the shortest route I could back to the office.  I managed to get in 6.75 miles at an 8:10 pace.  Good run for the temperature.</span></span></span></p>
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<p><strong><span style="font-size:12pt;"><span style="color:#181818;"><span style="font-family:'times new roman', serif;">Weather Report</span></span></span></strong><span style="font-size:12pt;"><span style="color:#181818;"><span style="font-family:'times new roman', serif;">:  Min./Max.: 91.6 °F/94.5 °F; Humidity: 37.5%; Dew point: 63.9 °F; Wind Speed: 9.1 mph</span></span></span></p>
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<p><span style="font-size:12pt;"><span style="color:#181818;"><span style="font-family:'times new roman', serif;">Happy Training Everyone!</span></span></span></p>

 

[Boyerdavea]

<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Tuesday, June 14, 2011</span></span></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Today’s training was dedicated</span></span> <span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">in memory of <strong>Faye Morgan</strong>; she lost her battle this past December.</span></span></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">30 mile bike ride this morning.  I planned on a nice easy ride but it ended up being a sprint.  Linked up with a group of 4 riders about 2 miles into the ride and they were absolutely flying at 24+.  I stayed with them through mile 12 where they turned around.  I slowed a bit until I hit the turnaround and waited for my partner that just couldn't hang with the speed.  Once he made it and rested I decided I should continue with the workout.  So I decided I would try and catch 3 riders that had just left the turnaround point about 5 minutes earlier.  Enough said and it was on and I ended up catching them 10 miles into the return trip.  Overall I averaged 20.2 mph.</span></span></p>
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<p><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Weather Report</span></span></strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">:  Min./Max.: 67.5 °F/75.1 °F; Humidity: 85.0%; Dew point: 65.7 °F; Wind Speed: 1.2 mph</span></span></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Happy Training Everyone!</span></span></p>

 

[Boyerdavea]

<p><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Wednesday, June 15, 2011</span></span></strong></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Today’s training was dedicated in</span></span> <span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">honor of <strong>Carolyn Billingsly</strong>, breast cancer survivor.</span></span></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Today I was scheduled for a 7 mile with the main set being a 3 mile tempo run at a 6:50 pace.  I headed out for a 3 mile warm-up at 8:15 pace and then 3 at 6:45 pace with a 1 mile cool-down.  My legs felt good throughout the run.  It might be time to bump up the pace slightly.</span></span></p>
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<p><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Happy Training Everyone!</span></span></strong></p>

 

[Boyerdavea]

<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Thursday, June 16, 2011</span></span></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Today’s training was dedicated</span></span> <span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">in honor of <strong>Sue Kovatch</strong>, breast cancer survivor.</span></span></p>
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<p><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Brick workout this morning</span></span></strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">:  I decided that on the bike I was going to do 2 x 8 mile intervals with the goal to average about 21 mph.  I did a 4 mile warm-up and the hit the first interval where the second ha lf is rolling hills and some of the hills get tough especially when the legs are starting to feel the pain.  I average 21.9 mph outbound, made the turn for a 1 mile recovery ride and then stopped for a 4 minute break before starting the next interval.  The second interval the first half is the hardest and then it kind of flattens out where I averaged 22.3 for the inbound leg.  I finished the ride off with just shy of 3 miles to the office where I transitioned to the run.  1.5 mile run at a 7:50 pace.  I didn’t realize at the time there was a 3 mph headwind outbound with a tailwind inbound which would make up the difference in speeds.  <strong>Goal met for today's brick workout!</strong></span></span></p>
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<p><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Weather Report</span></span></strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">:  Min./Max.: 66.1 °F/69.3 °F; Humidity: 89.8%; Dew point: 64.6 °F; Wind Speed: 3.3 mph</span></span></p>
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<p><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Swim Report</span></span></strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">:  2100 meter lunchtime swim.  I did 600 meter warm-up doing different drills to help improve my efficiency.  Then I did 6 x 150 meter intervals finish each of them under 1:30 with a 50 meter recovery doing the breast stroke.  I finished the swim with 300 meter cool-down doing some kicking sets and pool buoy.</span></span></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Happy Training Everyone!</span></span></p>

 

[Boyerdavea]

<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Friday, June 17, 2011</span></span></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Today’s training was dedicated</span></span> <span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">in honor of <strong>Nicole Horne</strong>; survivor of stage 4 breast cancer.</span></span></p>
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<p><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Long brick workout</span></span></strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">:  This workout was originally scheduled for tomorrow but moved it to today since I had off and we will be out of town tomorrow.  It was probably not the best workout to do before driving 8 hours.  The plan was to ride 70 miles and then run for an hour.  The bike ride went well! I almost came close to breaking that 20 mph mark for my long ride.  In fact I was over 20 up until about mile 67.  My legs were dead and I just couldn’t hold it any longer with a head wind.  I ended up with just over 69 mile for the ride at 19.9 for an average speed.  I then transition to the run.  The goal was to run for an hour and at an 8 minute pace it works out to 7.5 miles.  My legs just weren’t having it today.  I just had too many hard workouts and not enough recovery before today’s workout.  I did average 7:45 through 4 mile, but the wheels were coming off.  I walked some of the hills.  I still managed to average 8:10 through 7.5 miles.  All in all I feel good about today’s workout.</span></span></p>
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<p><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Weather report</span></span></strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">:  Min./Max.: 70.1 °F/81.9 °F; Humidity: 82.2%; Dew point: 66.0 °F; Wind Speed: 0.9 mph</span></span></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Happy Training Everyone!</span></span></p>