Bike
  • 4h 30m
  • 90.00 miles
  • -----

on computrainer

Run
  • 15m
  • 2.30 miles
  • -----

easy transition run

Swim
  • 53m
  • 2500.00 yards
  • -----

300m and 1000m CSS tests

Bike
  • 1h 15m
  • 22.30 miles
  • -----

WU: 10' @ 65% CP, 5' on/off as 30" 100%CP, 30" 70%CP, 5' @ 75%CP
MS: 2x (8' @ 100%CP, 2' @ 65%CP, 4' @ 105%CP, 2' @ 65%CP, 2 min @ 120%CP, 2' @ 65%CP)
CD: 6' @ 65%CP

Swim
  • 42m 02s
  • 2000.00 yards
  • -----

WU: 300EZ, 6x50 drill/swim,
MS: 2 x (200S, 300M)(R:15), 200H (R:15)
CD: 200 bouy

Bike
  • 1h 12m 42s
  • 26.30 miles
  • -----

Main set: 5 x 4' @ 105% CP

Run
  • 30m 06s
  • 3.86 miles
  • 07m 47s /Mi

easy run,
bike tonight

Swim
  • 33m 50s
  • 1500.00 yards
  • -----

Run
  • 1h 34m 32s
  • 12.01 miles
  • 07m 52s /Mi

Birkierunner's Training Log


 September 2013 
SunMonTueWedThuFriSat
1 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     
 
Time
Distance
  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals