Swim
  • 50m
  • 2500.00 yards
  • -----

Workout #3B – 2500 yards/meters

Warm Up Set:
4 x 100 (swim, kick, pull, swim)

Pull Set (using pull buoys and paddles):
6 x 100 on base

Main Set:
300 on base, then 2 x 150 on base
2 minute rest
300 on base, then 2 x 150 on base
2 minute rest
300 all out effort

Run
  • 1h 16m 13s
  • 10.00 miles
  • 07m 37s /Mi

Easy run. Running into wind was a pain in the ass.

Bike
  • 1h 31m 12s
  • 30.57 miles
  • 20.11 Mi/hr

CLIMB: 1,870ft
AP: 210

Solid ride. 201 watts on 1st half of ride and 221 on back half.

Swim
  • 1h 28m
  • 4400.00 yards
  • -----

Workout #2A – 4400 yards/meters

Warm Up Set:
4 x 200 (swim, kick, pull, swim)

Pull Set (using pull buoys and paddles):
6 x 150 on base

Main Set:
3 x 300 on base
3 x 300 on base -5 seconds
2 x 300 on base
1 x 300 all out effort

Run
  • 59m 50s
  • 8.00 miles
  • 07m 28s /Mi

Man I just feel good when the temp is around 80 degrees. Much easier than running in mid 90's.

Bike
  • 1h 32m 51s
  • 33.38 miles
  • 21.57 Mi/hr

CLIMB: 1,505ft
AP: 204

194 watts on first half of ride and 215 coming in. Felt really tired at the beginning of the ride but once again my legs really came to me as the ride went on.

Swim
  • 44m
  • 2200.00 yards
  • -----

Swim Workout #1B – 2200 yards/meters

Warm Up Set:
4 x 100 (swim, kick, pull, swim)

Pull Set (using pull buoys and paddles):
6 x 100 on base

Main Set:
300 on base, then 2 x 150 on base -5 seconds
2 minute rest
200 on base, then 2 x 100 on base -5 seconds
2 minute rest
100 on base, then 2 x 50 on base -5 seconds

Run
  • 1h 35m 37s
  • 12.00 miles
  • 07m 58s /Mi

Felt horrible the first few miles and then I came to life. Just a nice, relaxed pace.

Bike
  • 2h 42m 16s
  • 50.81 miles
  • 18.79 Mi/hr

CLIMB: 3,190ft
AP: 175

Legs were heavy today.

Bike
  • 3h 16m 26s
  • 63.01 miles
  • 19.25 Mi/hr

CLIMB: 3,539ft
AP: 192

Pretty solid ride. Sorry, now way to find a flat ride out here.

rbalazs' Training Log


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