half ironman, here i come

The following equipment is nearing replacement:
Ashland,VA 
Today
Sunny High 72FLow 55F
  • Temp: 55F
  • Hum: 74%
  • W: 4mph N
WEDNESDAY
Partly Cloudy
High 75F
Low 58F
THURSDAY
Light drizzle
High 68F
Low 58F
FRIDAY
Sunny
High 79F
Low 55F
SATURDAY
Sunny
High 81F
Low 52F

Saturday - July 19

Bike
  • 1h 21m 40s
  • 19.01 miles
  • 13.97 Mi/hr

This was not a hilly route. Depressingly slow.
Plus I got yelled at.

Friday - July 18

Swim
  • 30m 32s
  • 1500.00 yards
  • 02m 02s /100 yards

300 IM
200 drills (12:45)
8 x 100 on 1 min rest bpa = 1:45 (14:02)
200 kick (3:45)

I couldn't fit in the whole workout. I think these swims where you rest for 1 min a bunch of times are inefficient.

Hey previous best (best possible average) bpa was 1:47 last august! booyah!

Strength
  • 15m

hard core at home.

Thursday - July 17

Run
  • 1h 13m 31s
  • 5.67 miles
  • 12m 57s /Mi

not too hot. felt ok.

Wednesday - July 16

Bike
  • 59m 10s
  • 12.58 miles
  • 12.76 Mi/hr

short hilly route.
ran into a touring cyclist on the way. i held her bike while she put the chain back on. she didn't know about the three sisters (3 big hills in a row). she had a cool setup - 3 big bags on her back wheel and solar panels across the top. her plan is to ride to oregon. way cool.

Tuesday - July 15

Run
  • 43m 32s
  • 3.55 miles
  • 12m 15s /Mi

HOT. Did shorter than planned. Also did 8 x 30s hard with 2 min recovery.

Did I mention that I hate summer? HATE IT.

Monday - July 14

Swim
  • 48m 37s
  • 2200.00 yards
  • 02m 13s /100 yards

WU: 400 IM
MS:
4 * 150 2:45
2 * 50 Back loosen
4 * 100 1:45
2 * 50 Back loosen
4 * 50 0:45
100 kick
200 pull w/paddles
CD: 100 kick

Hubby and buddy both made major goals racing this weekend. Yay for them!

I didn't run Sunday - I couldn't fit it in between hubby being gone, church and the world cup game. (Sad about that one.) So I'm feeling a little lame, BUT I see that I still put in the biggest training week in recent history last week. So really, no need to feel lame. Hope I can get more in this week. I'm feeling a lot of tension between work - training. Boo.

Sunday - July 13

miche033's Training Log


 July 2014 
SunMonTueWedThuFriSat
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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 31  
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

  • American Family Fitness Half Marathon (Run)
    11/15/2014 Richmond, Virginia

Totals

  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals