Sunday - June 2

Swim
  • 11m 47s
  • 528.00 yards
  • 02m 14s /100 yards
Bike
  • 39m 45s
  • 15.40 miles
  • 23.25 Mi/hr
Run
  • 28m 03s
  • 3.40 miles
  • 08m 15s /Mi

  • Calories out: 3936 From lifestyle:2711, From activities:1225

Saturday - June 1

So, they say to never do something new before race day, forget about it!

Made my disk wheel cover today (BT DIY thread), all set ready to go for race day tomorrow...


Friday - May 31

Thursday - May 30

Swim
  • 15m
  • 700.00 yards
  • 02m 08s /100 yards

PM swim on tap...

Picked up race packet today.  They had K-Swiss blade lights on closeout for $50, couldn't pass it up.  They felt ok when I tried them on, we'll see how they perform after the race.

Yesterday picked up the new tire and latex tube.  Now waiting for my ABS sheets to come in tomorrow to make my disk covers on Saturday.  Need to get bike cleaned up for race day too.

  • Calories out: 2898 From lifestyle:2762, From activities:136

Wednesday - May 29

Bike
  • 30m
  • 8.32 miles
  • 16.64 Mi/hr

Quick taper wo on the trainer. 10 building WU, 5' at 95% CP, 5' at 60%, 3x1' at 110% with 1' 50% RI, 4' CD

  • Calories out: 3209 From lifestyle:2795, From activities:415

Tuesday - May 28

Swim
  • 24m
  • 1093.61 yards
  • 02m 12s /100 yards

Got home from work in time to get in a swim wo. 600, 300, 100

  • Calories out: 2973 From lifestyle:2755, From activities:218

Monday - May 27

Bike
  • 35m
  • 10.02 miles
  • 17.18 Mi/hr

Bike #1: 10’ building to Zone 2 effort, 5′ as 30″ Zone 4 (95–100%), 30″ Zone 1 (55–65%). This was basically the BTCP 20' WU#1 without the last 5'.
BRICK RUN

Bike #2: 10′ as 30″ Zone 4 (100%-105%), 30″ Zone 1 (55–65%). Changed this interval to be 100-105% of CP.
BRICK RUN

Bike #3: 10′ as 30″ Zone 4 (105–110%), 30″ Zone 1 (55–65%). Changed this interval to be 105%-110% of CP.
BRICK RUN

Run
  • 30m 30s
  • 3.85 miles
  • 07m 55s /Mi

BIKE
Run #1: 1.1 miles was at 8:00 pace

BIKE
Run #2: 1.1 miles was at 7:47 pace

BIKE
Run #3: 1.2 miles was at 7:34 pace,

CD 0.45 mile

Todays WO  Brick Workout.  Bike – Run – Bike – Run – Bike – Run

Bike #1: 10’ building to Zone 2 effort, 5′ as 30″ Zone 4 (95–100%), 30″ Zone 1 (55–65%)
Run #1
: 1 mile at 80% effort

Bike #2: 10′ as 30″ Zone 4 (95–100%), 30″ Zone 1 (55–65%)
Run #2
: 1 mile at 90% effort

Bike #3: 10′ as 30″ Zone 4 (95–100%), 30″ Zone 1 (55–65%)
Run #3
: 1 mile at 95% effort

Keep transitions less than 30″.

  • Calories out: 3724 From lifestyle:2766, From activities:958

Donto's Training Log


 June 2013 
SunMonTueWedThuFriSat
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2 3 4 5 6 7 8
9 10 11 12 13 14 15
16 17 18 19 20 21 22
23 24 25 26 27 28 29
30      
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

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