Swim
  • 1h 41m 14s
  • 4800.00 yards
  • 02m 07s /100 yards

wu: 350
kick: 400
pull: 400
ms: 5 x 200 steady w/ 10 sec recovery
10 x 150 fartlek as 50 easy/25 hard w/ 20 sec recovery
5 x 100 steady w/ 5 sec recovery
pull:300
cd: 350

good swim.  added a 100 more yards of both kick and pull.  more fartlek work than normal and my arms are dead.  I feel like the fartlek work is more beneficial than just the sprints.  had moments of flailing as i got tired, but overall it was good.

run after work 

Bike
  • 1h 44m 59s
  • 32.76 miles
  • 18.72 Mi/hr

full fhp, old fhp
steady state ride

steady state ride done.  not a great one, but a good workout.  real humid out.  on the old fhp it got really foggy.  almost like it was night again.  

packing and organizing tonight

Swim
  • 1h 41m 37s
  • 4800.00 yards
  • 02m 07s /100 yards

wu: 350
kick: 300
pull: 300
ms: 10 x 100 w/ 5 sec rest
8 x 150 fartlek as 50 easy/25 hard
10 x100 w/ 5 sec rest
pull: 300
cd: 350

decent swim.  slower than Wednesday, but my arms tell me it was a tough work out.  the second set of 100's definitely suffered and 150s weren't great.  

Strength work after work

Run
  • 53m 52s
  • 6.50 miles
  • 08m 17s /Mi

2 big loops

another blah run.  had one minute of walking at the 45 minute mark.  light headed.  finally got the senses back and ran the last little bit in.  another day another fade/ crash late in the workout.  couldn't be the heat as it isn't that hot.  However the humidty is worse than i thought.  my shoes were still wet this afternoon from yesterday's run.  Still, i think i am further along than last year this time.  One more week of workouts then a week of hiking.  

Bike
  • 1h 30m 04s
  • 27.95 miles
  • 18.62 Mi/hr

Full fhp loop then rouse to 58

Run
  • 44m 29s
  • 5.30 miles
  • 08m 23s /Mi

Brick run
Big loop then to mile mark and back

Strength
  • 05m

With blue tube
Internal rotation x 15
External rotation x 15
Adductions x 15

Brick workout in the afternoon. Nothing to write home about but it is done. End of both legs i got out of sorts. Light headed. Probably just beat up. Corrective shoulder stuff after run.

Bike
  • 1h 55m 08s
  • 35.76 miles
  • 18.64 Mi/hr

interval workout
foundation ride pace with 8 x 90 sec hard w/ 3 min recovery beginning at 55 min mark
full fhp, old fhp, rouse-spirit loop

Strength
  • 18m

hip raises x 20
glute curls w/ feet on exercise ball x 20
push ups 7 w/ feet on exercise ball, 13 w/ feet on floor
straight leg raises w/ 6lb medicine ball x 20
squats w/ 40lbs x 20
bent arm pull downs w/ 40lbs x20
scissor legs x 20
lunges w/ 30lbs x 20
assisted pull ups w/ 40lbs x 20

another glorious morning to ride.  66 degrees out.  if this is a "polar vortex" in July, I'll take it.

decent ride.  pace fell off coming back in but interval work was good.  

lifting at lunch

Bike
  • 1h 43m 25s
  • 32.76 miles
  • 19.01 Mi/hr

foundation ride
full fhp and old fhp

Run #1
  • 15m 02s
  • 2.00 miles
  • 07m 31s /Mi

brick run to mile marker and back

Run #2
  • 52m 51s
  • 6.50 miles
  • 08m 07s /Mi

So so run. Got rubber legs and light head the second loop. Should have taken something with me.

wonderful morning to be outside.  approx. 65 degrees for this brick.  i'm sure payback will be coming.  Good ride and good easy run.  of course the temps helped both feel easy.

No run last night.  Got home with the new pack and other equipment that came and we all messed with that and kept on working on the packing list then ate.  Easy to get distracted by the family, which is  a good thing.

Will run tonight.  They will be at swim practice, so less distraction.  Will try to throw the intervals from last night into today's foundation run

spot's Training Log


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