Southwestmba - Philly Phit

The following equipment is nearing replacement:

Saturday - September 20

Friday - September 19

Run
  • 42m 49s
  • 5.30 miles
  • 08m 04s /Mi

Friday 61 and overcast . Great day to run fast. Drove to Valley Forge and did step downs on the Revolutionary Run course. 8:49, 8:19, 7:57, 7:45, and 7:31. Plus jog back to Log City and my car

Strength
  • 01m

Day 172: Very tired 60 sec plank before and after crashing.

Thursday - September 18

Run
  • 39m
  • 4.83 miles
  • 08m 04s /Mi

Busy morning . Barely had time to knock out a fast Horizon O&B. But found the time to get it done

Bike
  • 50m
  • 21.20 miles
  • 25.44 Mi/hr

Cycling class with Leanne 206 watt ave and 615 cals.

Strength
  • 02m

Day 171: 90 sec plank after my shower

Wednesday - September 17

Run
  • 52m
  • 5.95 miles
  • 08m 44s /Mi

Nice relatively quiet morning. Got out and did a nice relaxed B st loop as my mind wandered

Bike
  • 1h 00m
  • 22.16 miles
  • 22.16 Mi/hr

Nice spin on the trainer for an hour jumping around in the starred playlist

Strength
  • 01m

Day 170: 60 sec plank after my ride.

Tuesday - September 16

Run
  • 46m
  • 5.53 miles
  • 08m 19s /Mi

Great lunch run Git going and for the first time in a few months I felt smooth and flowing. Speed came with it 3 min faster than yesterday

Strength
  • 01m

Day 169: 60 sec plank after Adrian's open house

Monday - September 15

Bike
  • 40m
  • 14.62 miles
  • 21.93 Mi/hr

Easy 40 min spin after puppy class

Run
  • 49m
  • 5.43 miles
  • 09m 01s /Mi

Easy River loop after my race Sunday

Strength
  • 01m

Day 168: 60 sec plank before bed

Sunday - September 14

Swim
  • 28m 53s
  • 1650.00 yards
  • 01m 45s /100 yards

See race report 4 of 20 AG, 22 of 96 Wave and 31 of 146 OA with that time makes me think the course was a bit longer than advertised. Good swim

Bike
  • 1h 10m 14s
  • 25.00 miles
  • 21.36 Mi/hr

See race report. 15th fastest bike split OA put me 2nd AG exiting T2

Run
  • 49m 30s
  • 6.21 miles
  • 07m 58s /Mi

See race report. 1:43 negative split but still not running smooth. Passed by 1 at mile 2 and 1 at mile 5 to end up 4th in my AG by 19 seconds

Strength
  • 01m

Day 167: 1 min post race plank

  • RACE DAY: Rev3 Pocono Mountains - Olympic Rev

southwestmba's Training Log


 September 2014 
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Totals

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