Bike

Got the bike ready to roll! Haven't rode a bike for exercise since 2007. Decided Horsetooth would be a good test ride - in 20 minutes I made it to the Deer crossing sign just after the lake sign. Averaged about 14.4 miles an hour.

32 minute ride - 7.7 miles - only had to stop for one light.

Horsetooth hill is 1.2 miles long and about 2.5 from Taft Hill Rd.

Alii to Mamalahoa is 1.5 miles, from the water to Mamalahoa is 2.7

Both are about 500 feet in elevation gain - so at least I know I can make it up Kamehameha!!

Now to do hill repeats so I get faster!

Training Schedule

	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Week Tot.
	Run (med)		Bike (short) Swim (med)		Run (long) Bike (med)	Swim (long)	Bike (long)
Week# 1 2011-05-29 Base	R: 3.00 miles 30m		B: 7.30 miles 31m S: 1450 Yd 36m		B: 10.20 miles 44m R: 3.70 miles 37m	S: 1800 Yd 44m	B: 14.40 miles 1h 02m	S: 3250 Yd 1h 46m B: 31.9 Mi 2h 16m R: 6.7 Mi 1h 28m
Week# 2 2011-06-05 Base	R: 3.30 miles 33m		B: 8.10 miles 35m S: 1500 Yd 37m		B: 11.30 miles 48m R: 4.10 miles 41m	S: 1900 Yd 47m	B: 16.00 miles 1h 08m	S: 3400 Yd 1h 52m B: 35.4 Mi 2h 32m R: 7.4 Mi 1h 38m
Week# 3 2011-06-12 Recovery	R: 2.10 miles 21m		B: 5.00 miles 22m S: 950 Yd 23m		B: 7.10 miles 30m R: 2.60 miles 26m	S: 1150 Yd 28m	B: 10.00 miles 43m	S: 2100 Yd 1h 08m B: 22.1 Mi 1h 35m R: 4.7 Mi 1h 01m
Week# 4 2011-06-19 Base	R: 3.40 miles 34m		B: 8.40 miles 36m S: 1550 Yd 38m		B: 11.80 miles 50m R: 4.30 miles 43m	S: 1900 Yd 47m	B: 16.60 miles 1h 11m	S: 3450 Yd 1h 53m B: 36.8 Mi 2h 38m R: 7.7 Mi 1h 42m
Week# 5 2011-06-26 Base	R: 3.80 miles 38m		B: 9.30 miles 40m S: 1600 Yd 40m		B: 13.10 miles 56m R: 4.80 miles 48m	S: 2000 Yd 50m	B: 18.50 miles 1h 19m	S: 3600 Yd 1h 59m B: 40.9 Mi 2h 55m R: 8.6 Mi 1h 54m
Week# 6 2011-07-03 Recovery	R: 2.40 miles 24m		B: 5.80 miles 25m S: 1000 Yd 24m		B: 8.20 miles 35m R: 3.00 miles 30m	S: 1250 Yd 30m	B: 11.50 miles 49m	S: 2250 Yd 1h 12m B: 25.5 Mi 1h 49m R: 5.4 Mi 1h 11m
Week# 7 2011-07-10 Base	R: 4.00 miles 40m		B: 9.70 miles 42m S: 1650 Yd 40m		B: 13.60 miles 58m R: 5.00 miles 50m	S: 2050 Yd 50m	B: 19.20 miles 1h 22m	S: 3700 Yd 2h 00m B: 42.5 Mi 3h 03m R: 9 Mi 1h 59m
Week# 8 2011-07-17 Base	R: 4.40 miles 44m		B: 10.80 miles 46m S: 1700 Yd 42m		B: 15.10 miles 1h 05m R: 5.50 miles 55m	S: 2150 Yd 53m	B: 21.40 miles 1h 32m	S: 3850 Yd 2h 06m B: 47.3 Mi 3h 23m R: 9.9 Mi 2h 12m
Week# 9 2011-07-24 Recovery	R: 2.80 miles 28m		B: 6.80 miles 29m S: 1050 Yd 26m		B: 9.50 miles 41m R: 3.40 miles 34m	S: 1300 Yd 32m	B: 13.40 miles 57m	S: 2350 Yd 1h 16m B: 29.7 Mi 2h 07m R: 6.2 Mi 1h 22m
Week# 10 2011-07-31 Base	R: 4.60 miles 46m		B: 11.30 miles 48m S: 1750 Yd 43m		B: 15.80 miles 1h 08m R: 5.70 miles 57m	S: 2150 Yd 53m	B: 22.30 miles 1h 35m	S: 3900 Yd 2h 08m B: 49.4 Mi 3h 32m R: 10.3 Mi 2h 17m
Week# 11 2011-08-07 Peak	R: 5.10 miles 51m		B: 12.50 miles 54m S: 1800 Yd 45m		B: 17.50 miles 1h 15m R: 6.40 miles 1h 04m	S: 2250 Yd 56m	B: 25.00 miles 1h 47m	S: 4050 Yd 2h 14m B: 55 Mi 3h 55m R: 11.5 Mi 2h 33m
Week# 12 2011-08-14 Taper	R: 3.60 miles 36m		B: 8.80 miles 38m S: 1300 Yd 31m		B: 12.30 miles 53m R: 4.50 miles 45m	S: 1600 Yd 39m	B: 17.50 miles 1h 15m	S: 2900 Yd 1h 34m B: 38.6 Mi 2h 45m R: 8.1 Mi 1h 47m
Week# 13 2011-08-21 Taper			B: 8.60 miles 37m	R: 2.70 miles 27m	S: 1300 Yd 32m	R: 0.00 miles 20m S: 0 Yd 20m	B: 0.00 miles 20m	S: 1300 Yd 51m B: 8.6 Mi 56m R: 2.7 Mi 46m

Still at it

Thursday - attempted to use my dad's bike and didn't have time to figure out how to take the basket off and adjust it to my height.

Friday - worked a 9 hour day walking and hucking people out of bed.

Saturday - worked and then walked 4 1/2 miles - Got the bike out of storage. Bike needs air and tuned up.

Sunday - 20 minute run and then 20 push ups, tri dips, lunges - 50 crunches - 30 hip ups, ab twists, leg raises, and calf raises. Feel like I should have run further.

May 25th

3.1 miles - 31 minutes no stopping, .6 mile walk and another short jog


About 27 minutes swimming - about 4 breaks - no clue how many laps

May 23rd

2 miles in 19:55