The following equipment is nearing replacement:
Sunny High 96FLow 69F
  • Temp: 73F
  • Hum: 83%
  • W: 0mph N
High 90F
Low 69F
High 89F
Low 71F
High 91F
Low 69F
Moderate or heavy rain shower
High 91F
Low 71F
  • 1h 01m 07s
  • 8.27 miles
  • 07m 23s /Mi
1 hour Z2
2 mile wu
2 x 1 mile repeats at threshold + 800 jog
3 x 400m repeats Z4 + 100m jog
2 mile cd

  • 1h 38m 15s
  • 32.45 miles
  • 19.82 Mi/hr
  • 40m
  • 1800.00 meters
  • 02m 13s /100 meters

500m wu
4 x (50m + 10 sec rest) kick
300m pull buoy
5 x (100m + 10 sec rest) speed
300m cd

Had a great time at Okracoke Island. That place is a beauty. The drive there is scenic and one of a kind. Kicked back, relaxed, and had fun family time.

Now that the mini vacation is done, time to get back to training. Knocked out a really good bike this morning with Steve, riding the loop 3 times with him and 2 other times alone. Worked in some intervals and by the time I was done with my 5th loop, I was pooped. Stopped Garmin when we went around, waiting on someone to join us, and forgot to turn it back on for 2 loops. Grr!

Had a shortened lunch workout, so was only able to do about 2/3 of my planned swim. Better than nothing.

Travel day back home.
  • 1h 22m 49s
  • 10.27 miles
  • 08m 03s /Mi
Okracoke Island.
Woke up earlier than everyone else and got a workout in.

Okracoke Island. Awesome!
Travel day to Okracoke Island in the Outer Banks, NC.
  • 1h 00m 08s
  • 17.80 miles
  • 17.76 Mi/hr
  • 20m 35s
  • 2.85 miles
  • 07m 13s /Mi

garmin didn't register for the first 1/4 mile

  • 44m 27s
  • 1828.80 meters
  • 02m 25s /100 meters
Took my bike to Bragg this morning, but decided not to ride b/c of all the rain from the night before. Instead, rode one of the Livestrong spincycles for an hour. I was NOT feeling it today. Getting those intervals done was a MENTAL effort from heck.

Ran for 20 mins right after the bike. I felt good out there, but no sense it blowing it out.

Swam for lunch. The first interval set was 6x100, then the second was 3x100, much harder effort. The darn pool is 27 meters...strange, but whatever.

d00d's Training Log

 July 2013 
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7 8 9 10 11 12 13
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21 22 23 24 25 26 27
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