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August 17

Run
  • 53m
  • 4.98 miles
  • 10m 38s /Mi

2 miles easy-21:45
1 mile at 10k pace-8:22
2 miles easy-22:54

  • Calories out: 2928 From lifestyle:2374, From activities:554
  • Health data: Hours slept: 8

August 16

Bike
  • 30m
  • 7.00 miles
  • 14.00 Mi/hr

easy spin

Run
  • 36m
  • 3.36 miles
  • 10m 42s /Mi

slow jog-still stiff. Groin tightness faded after 1 mile

Swim
  • 31m
  • 1200.00 meters
  • 02m 34s /100 meters

1000 tt-23:32 then 200 meters of sets

  • Calories out: 3296 From lifestyle:2347, From activities:949
  • Health data: Hours slept: 8

August 14

Swim
  • 1h 00m
  • 2500.00 meters
  • 02m 24s /100 meters

300 wu-6:39 + 4x50 2 kick,2 catchup 200 pull
500-10:34, 400-8:48, 300-6:23 200-4;14, 100-1:54
300 CD-6:57

Run
  • 2h 47m
  • 14.02 miles
  • 11m 54s /Mi

Long run-sloooow, some soreness but not too bad

Just finished a 15 hour week! This should be my peek prior to Branson. Did my longest run to date tonight-14.02 and my longest ride in years yesterday-100 miles. I am hoping I can run faster on these long runs than I have been. Maybe without a full training load on my legs I will be a bit faster. Next week should only have 9-10 hrs, much reduced running, some reduction in cycling but heavy on the swims

  • Calories out: 4337 From lifestyle:2265, From activities:2072
  • Health data: Hours slept: 8

August 13

Bike
  • 6h 08m
  • 100.00 miles
  • 16.30 Mi/hr
Run
  • 09m 03s
  • 1.00 miles
  • 09m 03s /Mi

1 mile brick run after my century

August 12

strangely restless today. Rest day, optional 2 mile run but I skipped it to be ready for my century. I had plenty of time at work today for a long lunch time run-felt strange not using it

  • Calories out: 2408 From lifestyle:2408, From activities:0
  • Health data: Hours slept: 8

August 11

Run #1
  • 36m
  • 3.36 miles
  • 10m 42s /Mi
Bike
  • 45m
  • 12.75 miles
  • 17.00 Mi/hr

15 easy/15 TT/15 easy then brick run

Run #2
  • 19m 33s
  • 2.50 miles
  • 07m 49s /Mi

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Av8rTx's Training Log


 August 2011 
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

Totals

  • May's totals
  • April's totals
  • 2013 totals
  • 2012 totals