Late July training.

Late July training Had a few "peak" days then started to taper towards the triathlon on August 3rd.  Sunday July 20 bike ride:  this was a big one. Because rain was forecast this day I took my heavy rain bike, rain jackets, extra pairs of socks. Easy to carry it all using front and rear panniers.  Left the apartment around 1:30 pm. So I hit Paris mt first and climbed in good time. Headed toward Ceasars Head using the Miracle Hill route. Did that climb in under an hour. A 50 or 60 lb bike slows me down. With the time of day and sunlight left I decided to go for a longer route than just turning around. Hoping I would make it back before it was too dark.  Headed to Cedar Mountain, NC then turned toward Dupont Forest. Hit Crab Creek Road to Flat Rock. Zirconia, Tuxedo and down the Greenville watershed and it looked like I might not get rained on at all. And I didn't. Take your rain-bike and no rain.  Started cramping right before getting to a known spot where vicious dogs had attacked other bikers (Dividing Waters). Got out my knife and frame pump to prepare, but rode past without incident. Got home after sunset with two blinking lights and a reflective vest. 7.5 hour ride with 100 or more miles and maybe 8,000 feet of climbing. No bike computer used.  Monday: just work.  Tuesday July 22: ran 9 miles total after work. Warm up 1.5 or so miles easy then race tempo for 6.5 miles or so. Held about 8:10 pace.  Ease up on last mile. Can I do 8:10 on my half marathon? Maybe. Probably more like 8:30.  Wednesday.  July 23 Had to work 7-noon. Very tired today and did no exercise.  Thursday, July 24:  rode up watershed and at the state line turned around. The rain had started and thunder was coming from the direction of Saluda.  3.5 hour ride.  54 miles and 3700 feet.  Later that night swam about 2600 yards. Noone else in pool. Handpaddles for 1000 yds of it.  _________________ Friday July 25 2 x 2.5 mile loop = 5 miles Steady in-zone run but kick near end 40:24 total 140 ave, 163 max In. 31:22. Above 5:40 belo 3:21 Zone = 125 to 150 bpm  Lap.        Cumm.    Ave.  End  1. 18:58.  -            137.    145 2. 18:35.   37:34.   147    159  3.   2:49.   40:24.    119.     99  ____________ July 26 Saturday: Ran  3 miles after work. 128 ave., 161 max HR Progressive pace from like 11 to 9 to 7.  In. 10:15 Above 4:55 belo 13:25 Zone 125-150 Lap.      Split.        Ave.  End  1. 10:36.   -           113.    118 2.  9:07.  19:44.    130    140  3. 6:50.   26:34.    151    161 4.  2:01.   28:35.   126.    99 walk ______________ Sunday. July 27  just work.  Monday. Work 7-noon.  Swam 1600 yards.  Tuesday July 29. Rode the Tri bike up to SC 11 north of Tigerville. Rain threatened as usual. 30 miles at 19 mph average. Changed into running shoes and ran 1.9 miles with a huge sprint at last 0.4 miles.  This was not too taxing I hoped as LL approached in 4 days.  Wednesday and Thursday July 30 & 31 Just work. Friday drive to lake logan.