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July 25

Bike
  • 4h 26m 07s
  • 83.40 miles
  • 18.80 Mi/hr

Power-Tap #1:
Duration: 1:00:09
Work: 587 kJ
TSS:53.7 (IF 0.732)
Norm Power: 190
Distance: 19.646 mi
Min Max Avg
Power:0 422 163 watts
Cadence:29 113 87 rpm
Speed:4.8 38.3 19.6 mph
---
Entire ride (164w):
Duration: 4:26:07
Work: 2601 kJ
TSS: 235.6 (IF 0.731)
Norm Power:190
Min Max Avg
Power:0 473 164 watts
Cadence:28 114 91 rpm
Speed:0 38.3 18.8 mph

SUMMARY: After a bad start for my day (terrible migraine) I ended up doing a great ride. I rode with Brain and Pat from Fastsplits at Concord. I felt great and strong through the entire ride. The 1st loop that we did at Concord was at my HIM pace minus 15 watts and I felt strong throughout. I definitely need to get my aero position fit on the new bike cuz towards the end of the ride I could feel my shoulders getting tired. After a quick stop we did another loop at an easier pace (zone 2 for me) and then they went to do the TT loop but I head back home cuz I still had 20 miles to ride back home. All i can say is that I am feeling very good about my bike :)

 

July 24

Run
  • 40m
  • 5.35 miles
  • 07m 28s /Mi

Easy/steady run @ 7:30 pace
---
I did a bad work drinking gatorade before the run and it was very hot and humid and I felt like sh*t to the point that I had to stop. rest a bit, drink some water and finish up >>> ALWAYS prepare for your workouts!

BIG congrats to my LP guys Heidi hdhtri, Cory Cflashner and Wendy irongirllakep for kicking major tail at the race. Heidi had a PR in the toughest IM in the US by more than 15 min (plus she was the fastest female BTer!). Cory finished his 1st IM ever on 11:19 hrs an amazing time and also the fastest male time for BTers. Wendy finished her 1st IM ever on 13:45. Good job guys, I am very proud :)

July 23

Bike
  • 3h 15m
  • 64.27 miles
  • 19.78 Mi/hr

long steady ride with 1 hr at HIM pace and 50 min at HIM - 20 watts
---
Power-Tap #1:
Duration: 50:29
Work:653 kJ
TSS:62.2 (IF 0.86)
Norm Power:224
Distance: 18.254 mi
Min Max Avg
Power:0 463 216 watts
Heart Rate:132 175 161 bpm
Cadence: 32 133 97 rpm
Speed:3.3 37.5 21.7 mph
---
Entire ride (181w):
Duration: 3:15:03
Work:2105 kJ
TSS:198.3 (IF 0.783)
Norm Power:203
Distance: 64.274 mi
Min Max Avg
Power:0 463 181 watts
Heart Rate:82 181 148 bpm
Cadence: 30 141 94 rpm
Speed:2.3 37.5 19.78 mph

Run
  • 30m
  • 4.28 miles
  • 07m /Mi

steady run (low zone 2) in the eve

July 22

Bike
  • 2h 37m 21s
  • 51.40 miles
  • 19.60 Mi/hr

moderate ride with 55 min a 20 watts below HIM pace
---
Power-Tap #1:
Duration: 54:21, Work:651 kJ
TSS:64 (IF 0.842)
Norm Power:219
Distance: 19.026 mi
Min Max Avg
Power:0 393 200 watts
Heart Rate:96 183 154 bpm
Cadence:30 124 95 rpm
Speed:2.4 36.8 21.1 mph

Entire ride (178w):
Work:1682 kJ TSS:163.1 (IF 0.788)
Norm Power:205
Min Max Avg
Power:0 436 178 watts
Cadence:30 138 92 rpm
Speed:0 36.8 19.6 mph

I was supposed to be heading to LP but due to work I got stuck in Boston. I went out to ride even though it was rainy to at least sweat off my frustration and dissapointed. FOR MY GUYS AT LP >>I AM VERY SORRY! (at least I had a good ride)

July 21

Bike
  • 57m 31s
  • 15.40 miles
  • 16.06 Mi/hr

Easy ride on the trainer cuz it was pouring rain and I got home sort of late

July 20

3rd day in a row I bag my swim… ugghhh! I am just not feeling the pool lately at all. I won't fret about it for now. I will keep riding and running and I’ll get back at it (or force myself to) when I get back from LP…

NOTHING, I am a slacker :(

July 19

Bike
  • 1h 10m 31s
  • 24.50 miles
  • 20.84 Mi/hr

steady tempo ride
---
Entire ride (210 w):
Duration: 1:10:31
Work:956 kJ
TSS:74.1 (0.791)
Norm Power:215
Distance: 24.496 mi
Min Max Avg
Power:0 517 210 watts
Heart Rate:84 172 142 bpm
Cadence:28 122 91 rpm
Speed:2.4 27 20.84 mph

Run
  • 55m
  • 6.50 miles
  • 08m 27s /Mi

WU: 15min build to high Z2, finish with 4 x :20sec strides
MS:3min build to Z3, 3min easy
4min build to Z3+, 4min easy
5min build to low Z4, 5min easy
2min hard, 2min ez
CD: 10mins easy (Z1)

RUN SUMMARY: intensity for intervals >> 3 min at HIM pace (6:40), 4 min at 1/2 marathon pace (6:15), 5 min at Oly pace (5:40), 2 min at 5k -:15 sec pace (5:00)

 

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JorgeM's Training Log


 July 2006 
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