half ironman, here i come

The following equipment is nearing replacement:
Ashland,VA 
Today
Light rain High 74FLow 65F
  • Temp: 71F
  • Hum: 93%
  • W: 0mph N
SATURDAY
Cloudy
High 78F
Low 68F
SUNDAY
Light rain shower
High 85F
Low 69F
MONDAY
Light rain shower
High 86F
Low 67F
TUESDAY
Patchy rain nearby
High 94F
Low 68F

Wednesday - July 9

Bike
  • 1h 09m 41s
  • 15.67 miles
  • 13.49 Mi/hr

Favorite hill. Was a nice, dark morning. Then it rained for 40 min. I am wet.

Tuesday - July 8

Bike
  • 46m 51s
  • 10.55 miles
  • 13.51 Mi/hr

easy short ride

Run
  • 31m 25s
  • 2.50 miles
  • 12m 34s /Mi

was supposed to run 45 min. didn't want to. but I did talk myself into 30 min.

Hottest day this week. That's called poor planning. Yuck.

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

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

  • Giant Acorn International (Triathlon)
    9/28/2014 Spotsylvania, Virginia
  • American Family Fitness Half Marathon (Run)
    11/15/2014 Richmond, Virginia

Totals

  • July's totals
  • June's totals
  • 2014 totals
  • 2013 totals