Tuesday - October 21

Monday - October 20

Sunday - October 19

Run
  • 34m 46s
  • 3.56 miles
  • 09m 46s /Mi

Fun & easy!
Digging the pace for the heart rate.

  • Calories out: 3293 From lifestyle:2820, From activities:472

Saturday - October 18

Swim
  • 55m 59s
  • 3400.00 yards
  • 01m 39s /100 yards

WU: 1000 Zn1
MS: 4 x 60 as (300 @ Zn2 pace, 300 @ Zn1 pace) all on :30 rest


Cool workout. The Zn2 sets were tough, but enjoyable.

Bike
  • 3h 00m 36s
  • 50.54 miles
  • 16.79 Mi/hr

Race Prep - 3 x 30min
WU: 30min Zn1
MS: 3 x 30min at 138-142 bpm with 10min ZnR rest
CD: ZnR/Zn1 (by feel) until 3:00:00


This felt pretty solid.
That heart rate is tough to hold on the trainer, but I suspect it'll be a bit easier on the actual road. I may opt to build to the lower end of that at first to test how it feels (135-138).


TrainerRoad data: http://www.trainerroad.com/cycling/rides/1178284-Race-Prep-3-x-30-3...

Interval 1
HR: 139
NP: 242
Pwr: 242

Interval 2
HR: 139
NP: 242
Pwr: 240

Interval 3
HR: 140
NP: 241
Pwr: 241

Run
  • 1h 00m
  • 7.18 miles
  • 08m 22s /Mi

Threshold - Variable (HALF)
WU: 15min ZnR

MS:
10min Zn1
5min ZnR
10min Zn2
5min Zn1
10min Zn3

CD: 5 min ZnR


Wow, this was tough, but rocked!

Cold air and drizzling rain. Almost got hit by cars rolling through stop signs THREE times.

Paces were kinda nice:

10min Zn1: 7:52/mi

10min Zn2: 7:26/mi

10min Zn3: 6:37/mi

  • Calories out: 6922 From lifestyle:2626, From activities:4295

Friday - October 17

Swim
  • 45m 28s
  • 2975.00 yards
  • 01m 32s /100 yards

1 x 400 Zn1
15 x 50 BSE on :10 rest (pick same interval for all)
2 x 600 BSE on 1:00 rest
10 x 50 BSE on :10 rest (pick same interval for all)
150 easy

*record avg time for 50s and 600s*


Started off too fast on the first 600. Paced it better on the second 600 and felt a bit fresher at the end.

Those 50's are always kinda tough. They start off feeling easy and at the end of the set they kinda hurt, lol!


Avg Paces

50's #1 -- 1:20-23

600 #1 -- 1:33
600 #2 -- 1:34

50's #2 -- 1:21-24

Run
  • 30m 01s
  • 3.04 miles
  • 09m 52s /Mi

30 min ZnR

Super easy. Felt good to get the legs moving.

  • Calories out: 3760 From lifestyle:2790, From activities:970

Thursday - October 16

Bike #1
  • 1h 15m 51s
  • 21.82 miles
  • 17.26 Mi/hr

It wasn't that long ago that a ride like this would have hurt and been a "big" workout for me. Now, right after finishing, it's like it was easy.

Easy peasy... now it's time to take the race bike to the shop for a tune-up, derailleur adjustments, and maybe a new chain.

Bike #2
  • 1h 15m 49s
  • 21.60 miles
  • 17.09 Mi/hr

  • Calories out: 4982 From lifestyle:2734, From activities:2248

Wednesday - October 15

cgregg's Training Log


 October 2014 
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Volume

Time
Distance

Upcoming races

  • Beach2Battleship Half Iron Distance Triathlon (Triathlon)
    10/25/2014 Wilmington, North Carolina

Totals

  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals