half ironman, here i come

The following equipment is nearing replacement:
Ashland,VA 
Today
Sunny High 84FLow 60F
  • Temp: 59F
  • Hum: 100%
  • W: 0mph N
THURSDAY
Overcast
High 77F
Low 62F
FRIDAY
Partly Cloudy
High 78F
Low 56F
SATURDAY
Sunny
High 66F
Low 42F
SUNDAY
Sunny
High 70F
Low 51F

Monday - July 7

Swim
  • 45m 04s
  • 2000.00 yards
  • 02m 15s /100 yards

400 IM
100 fist/free
4 x 50 swim golf on 20s rest; average = 87
4 x 250 free on 20s rest
2 x 50 free on 8s rest
200 kick

Strength
  • 12m

core only, at the gym

Sunday - July 6

Run
  • 1h 23m 54s
  • 6.60 miles
  • 12m 42s /Mi

This run was awesome. What a difference 20 degrees and humidity make! Felt like I could keep going. I guess my 2 week "taper" did me good.

Saturday - July 5

Friday - July 4

Swim
  • 29m 28s
  • 1300.00 yards
  • 02m 16s /100 yards

200 ea fly back breast free
200 drills
300 free for time - 5:34! (1:51 pace)

this swim felt AWESOME. been missing the water. (was limited due to gym closing at noon on 7/4.)

Thursday - July 3

Run
  • 44m 27s
  • 3.55 miles
  • 12m 31s /Mi

Hot. With a brief rain shower in the middle. I should have gone longer... But I didn't.

Now that it's July, I find that I don't really want to run in the heat in the evening. So bye-bye cul-de-sac 5k's.

  • Calories out: 3007 From lifestyle:2601, From activities:406
  • Health data: Hours slept: 7

Wednesday - July 2

Bike
  • 1h 11m 34s
  • 13.77 miles
  • 11.54 Mi/hr

Super chill ride with friend. (But it's HOT!)

Tuesday - July 1

Bike
  • 42m 59s
  • 10.48 miles
  • 14.63 Mi/hr

Easy ride.

Run
  • 17m 39s
  • 1.50 miles
  • 11m 46s /Mi

Brick. Trying to follow plan, but I was not feeling this one. Made it short.

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

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