Week 7 of 12

Comments

• Shaughn Simmons

  May 17, 2012 2:42PM

  Thurs Long run status:
  
  
  
  I had a plan, but changed the plan today. I did not get much sleep due to late night call with China where I am the Sr Director in charge of shutting China operations down and had early morning Executive presentations. So, decided to head out late morning in the heat, not feeling well and prepared for a brutal experience running on EN mojo….
  
  
  
  
  
  http://connect.garmin.com/activity/179183724
  
  
  
  Had to pull those paces back a bit to accommodate the heat and it was pretty brutal the last 30 minutes I would say (87 degrees)…….. Add another 5 degrees and one damn steep hill and you have Buffalo Springs 70.3 HIM ……… J

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• Shaughn Simmons

  May 18, 2012 10:03AM

  2 long runs in 5 days with a 7+ mile 3X 1s in between will make you dig deep!

  http://connect.garmin.com/player/179382570

   

  
  

  My Z1 Graded run this morning felt pretty tough coming off a  hard run less than 12 hours ago.

  
  

   

  
  

  I looking at a 3,000M swim after lunch........and trying to wrap my head around the ass kicking I am going to get on Tomorrow's 3.5 hour/ride.....run

  
  

   

  
  

  Should be tricky.  I have an 8 pm soccer game tonight.... wife is on duty for Sat 8 am soccer and I have a 2 pm soccer gamer tomorrow evening (soccer team party before that).....followed by a neighbor cookout in the evening.

   

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• Shaughn Simmons

  May 19, 2012 10:18AM

  Ran 6 miles Fri morning and I swam 3,000M last night including a 6X400....

  My Sat brick:

  
  

  http://connect.garmin.com/activity/179717917

  
  

   

  
  

  Entire workout (218 watts):

  
  

      Duration:                3:01:14 (3:02:27)

  
  

      Work:                     2368 kJ

  
  

      TSS:                       194.5 (intensity factor 0.805)

  
  

      Norm Power:          243

  
  

      Distance:               66.833 mi

  
  

                                     Min      Max     Avg

  
  

      Power:                    0          332      218      watts

  
  

      Heart Rate:            91        162      141      bpm

  
  

      Cadence:               31        162      80        rpm

  
  

      Speed:                    0          28.6     22.1     mph

  
  

   

  
  

  Run: http://connect.garmin.com/activity/179717926

   

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• Shaughn Simmons

  May 22, 2012 10:35AM

  Swam 3,100M Monday>

  I got home late from a work dinner, got up early and had a brick on the schedule – 43’ of painful Z4 then 20’ easy run……. This is a little bit different week on the schedule due to a Thurs run TT scheduled (no long run…TG!)  

  Bike:

  
  

   

  
  

  http://connect.garmin.com/activity/180918778

  
  

   

  
  

   

  
  

  Entire workout (230 watts):

  
  

      Duration:               1:18:13

  
  

      Work:                     1079 kJ

  
  

      TSS:                       96 (intensity factor 0.861)

  
  

      Norm Power:          258

  
  

      Distance:              29.627 mi

  
  

                                     Min      Max     Avg

  
  

      Power:                    0          375      230      watts

  
  

      Cadence:               34        177      83        rpm

  
  

      Speed:                    0          29.1     22.7     mph

  
  

      Temperature:         75.2     78.8     78.3     Fahrenheit

  
  

   

  
  

  Run:

  
  

   

  connect.garmin.com/activity/180918782

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