bearly training

The following equipment is nearing replacement:
Carencro,LA 
Today
Sunny High 77FLow 56F
  • Temp: 52F
  • Hum: 87%
  • W: 4mph NNE
FRIDAY
Sunny
High 73F
Low 43F
SATURDAY
Sunny
High 62F
Low 41F
SUNDAY
Sunny
High 68F
Low 51F
MONDAY
Partly Cloudy
High 77F
Low 64F

Saturday - July 1

Bike
  • 3h 04m 35s
  • 53.04 miles
  • 17.24 Mi/hr

Very low intensity, recovery ride.

Friday - June 30

Bike
  • 46m 48s
  • 16.07 miles
  • 20.60 Mi/hr

Interval workout, 3 minutes hard, 3 minutes recovery:

Warm-up: 3.86 mile @ 13:13 (17.5mph)

Interval:1.25mile @ 3:05 (24.2mph)
Recovery:1.04mile @ 3:08

Interval:1.29mile @ 3:04 (25.2mph)
Recovery:0.94mile @ 3.00

Interval:1.35mile @ 3:07 (26.0mph)
Recovery:1.03mile @ 3:03

Interval:1.28mile @ 3:01 (25.4mph)
Recovery:1.21mile @ 3:36

Interval:1.39mile @ 3:18 (25.2mph)
Cooldown: 1.42miles @5:08

Followed with two-mile run

Run
  • 16m 01s
  • 2.00 miles
  • 08m 01s /Mi

Brick run after bike

Swim
  • 34m 22s
  • 1500.00 yards
  • 02m 17s /100 yards

Continuous.

Yep folks, lookie there. 16K yds. this month for the non-swimmer. Will increase that by as much as 50% next month.

Strength
  • 20m

Circuit training

Sport
  • Elliptical Training
  • 45m

Thursday - June 29

Run
  • 48m
  • 5.50 miles
  • 08m 44s /Mi

Morning Interval Workout
4X880 w/880 recovery

Warm-up: 1 mile @ 9:55
Interval:0.5mile @ 3:17
Recovery:0.5mile @ 4:55
Interval:0.5mile @ 3:18
Recovery:0.5mile @ 5:06
Interval:0.5mile @ 3:25
Recovery:0.5mile @ 5:12
Interval:0.5mile @ 3:25
Cooldown: 1 mile @10:08

Used the Garmin, pre-programmed the workout on Training Assistant and downloaded it to the unit, worked great!

Swim
  • 32m 21s
  • 1500.00 yards
  • 02m 10s /100 yards

Lunchtime (YEAH! I'm hardcore!)swim at the big pool with mama bear. Longest consecutive swim in a year, going is a lot easier in a 25-yarder.

mama bear said the folks in the other lane were admiring my, uh, stroke.

Wednesday - June 28

Swim
  • 34m 07s
  • 1500.00 yards
  • 02m 16s /100 yards

2 X 750 with bathroom break in between

Strength
  • 20m

Circuit training

Sport
  • Elliptical Training
  • 1h 30m

Did my usual 45 minutes in the morning, then another 45 minutes in the evening to kill some time before my banquet.

Tuesday - June 27

Bike
  • 58m 01s
  • 18.63 miles
  • 19.27 Mi/hr

Tempo ride:

12:31 warm-up, 3.7 miles

30-minute tempo ride, 11.46 miles, 22.9 mph, AHR 147bpm

15:30 cool down ~ 3.4 mile

Run
  • 45m 33s
  • 5.50 miles
  • 08m 17s /Mi

Morning tempo run. Battery is dead on the Garmin, so no HR info.:
Mile 1, 9:39 (warmup)
Mile 2, 7:52
Mile 3, 7:48
Mile 4, 7:51
Mile 5, 7.55
Mile 5.5, 4.29 (cooldown)

Pretty consistent times for going by "feel." Nice and cool and dry out there this morning.

 

Monday - June 26

Swim
  • 22m 47s
  • 1000.00 yards
  • 02m 17s /100 yards
Strength
  • 20m

Circuit training

Sport
  • Elliptical Training
  • 45m

Sunday - June 25

Bike
  • 36m 43s
  • 14.00 miles
  • 22.88 Mi/hr
Run
  • 15m 22s
  • 2.00 miles
  • 07m 41s /Mi
Swim
  • 03m 19s
  • 150.00 yards
  • 02m 13s /100 yards

the bear's Training Log


 July 2006 
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