half ironman, here i come

The following equipment is nearing replacement:
Ashland,VA 
Today
Cloudy High 68FLow 43F
  • Temp: 47F
  • Hum: 83%
  • W: 4mph WSW
SATURDAY
Sunny
High 69F
Low 51F
SUNDAY
Sunny
High 68F
Low 42F
MONDAY
Sunny
High 68F
Low 52F
TUESDAY
Sunny
High 80F
Low 61F

Monday - July 21

Strength
  • 15m

hard core x12

Sunday - July 20

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.

miche033's Training Log


 July 2014 
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 31  
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

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

Totals

  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals