Half-Iron Weekend

My plan for this weekend is to do (close to) a half-Ironman triathlon, but over two days ...

Saturday, August 8: Day 1 of "Half-Iron Weekend" completed! I survived a 2,500 yd swim (in 47:05 ... then the 9:00 AM water aerobics class kicked me out of the pool) + 2.5 hours of spin (avg hr 153 bpm) ... Time for lunch - man, I'm hungry!

Swim splits:

• 1st 500 yds: 9:17.5
• 2nd 500 yds: 9:20.5
• 3nd 500 yds: 9:29
  
• 4th 500 yds: 9:34
• 5th 500 yds: 9:24

Bike stats (15 min before class, Class #1, 15 min intermission, Class #2 - split into two halves):

Bike heart rate (click to enlarge):

Saturday, August 8: Day 2 of "Half-Iron Weekend" is now done. An 11.17 mile run in 1:56:45 (10:26/mi pace) ... Wow, if 11 miles is this tough at 8:30 AM, how am I going to survive 13.1 at around 11:30 AM for the actual tri?

Stats/Splits table below (click to enlarge). I (tried to) hit the "lap" button on my Garmin Forerunner 305 whenever I started/stopped my walk-breaks - you can see that I took many of them (and several were 5+ minutes in length) after the first five miles (Lap 4 and on):

Speed graph, again you can see that my average speed dropped significantly, :

Heart Rate. The depressing thing to note is how high and quickly it went up, even after the many and lengthy walk breaks. A combination of the heat and my lack of run conditioning.

Elevation profile (no notes, just included for completeness):

Looks like I'll need to do a lot more running training in the next month. Otherwise, it is going to be a tough run on September 13th ...