bearly training

The following equipment is nearing replacement:
Carencro,LA 
Today
Sunny High 86FLow 63F
  • Temp: 59F
  • Hum: 94%
  • W: 0mph N
MONDAY
Sunny
High 84F
Low 69F
TUESDAY
Light rain shower
High 86F
Low 67F
WEDNESDAY
Patchy rain nearby
High 87F
Low 67F
THURSDAY
Patchy rain nearby
High 84F
Low 61F

Monday - July 10

Bike
  • 1h 45m 45s
  • 30.36 miles
  • 17.23 Mi/hr

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Swim
  • 35m 28s
  • 1500.00 yards
  • 02m 22s /100 yards

Continuous.
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Strength
  • 20m

Circuit training

Sport
  • Elliptical Training
  • 40m

Sunday - July 9

Bike
  • 1h 45m 38s
  • 30.45 miles
  • 17.30 Mi/hr

Very low intensity

Run
  • 1h 53m 46s
  • 12.50 miles
  • 09m 06s /Mi

Damn it's hot. Had to head straight to the shower as I was puddling on the kitchen floor after this run.

Saturday - July 8

Bike
  • 2h 57m 45s
  • 53.09 miles
  • 17.92 Mi/hr

Friday - July 7

Bike
  • 1h 27m 41s
  • 28.97 miles
  • 19.82 Mi/hr

Interval workout, planned 3 minutes hard, 3 minutes recovery. More like fartlek due to road conditions and traffic:

Warm-up: 15.08 mile @ 48:01 (18.8mph)

Interval: 1.24mile @ 3:01 (24.5mph)
Recovery: 0.93mile @ 3:01
(18.4mph)

Interval: 1.14mile @ 3:01 (22.5mph)
Recovery: 0.99mile @ 3.01
(19.7mph)

Interval: 1.24mile @ 3:01 (24.6mph)
Recovery: 1.28mile @ 4:00
(19.2mph)

Interval: 1.89mile @ 4:03 (25.0mph)
Recovery: 0.88mile @ 3:01
(17.4mph)

Interval: 1.26mile @ 3:05 (24.5mph)

Recovery: 0.91miles @3:00 (18.1mph)

Interval: 1.19mile @ 3:03 (23.2mph)
Cooldown: 1.13mile @ 4:07 (16.5mph)

Followed with half-mile run
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Run
  • 04m 08s
  • 0.50 miles
  • 08m 16s /Mi

Brick run
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Swim
  • 33m 36s
  • 1500.00 yards
  • 02m 14s /100 yards

Continuous.
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Strength
  • 20m

Circuit training

Sport
  • Elliptical Training
  • 45m

Thursday - July 6

Run
  • 48m 57s
  • 5.50 miles
  • 08m 54s /Mi

Intervals



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Swim
  • 40m
  • 1800.00 yards
  • 02m 13s /100 yards

Longest continuous crawl swim (no stopping, no switching strokes) to date. Time approximate 'cause I forgot my sports watch.
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Wednesday - July 5

Bike
  • 1h 06m 35s
  • 21.75 miles
  • 19.60 Mi/hr

Tempo ride:

32:01 warm-up, 9.34 miles

30-minute tempo ride, 11.22 miles, 22.4 mph, AHR 143bpm

4:30 cool down ~ 1.18 mile

Sprinkles, wet tires and roads,caused me to back off a little, also riding the litespeed uses different muscles.
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Swim
  • 35m 46s
  • 1500.00 yards
  • 02m 23s /100 yards

Continuous.
__________________________________________________________

Strength
  • 20m

Circuit training

Sport
  • Elliptical Training
  • 35m
 

Tuesday - July 4

Run
  • 51m 05s
  • 5.50 miles
  • 09m 17s /Mi

Was to be a tempo run, but it was raining at 6am, so I went back to bed, tried again at 9:30 (dummy). after warm-up, first mile went OK, then halfway through Mile 2 HRM went over 200bpm. May have been a false reading (took a while for it to get back below 170), but I heeded the warning and backed off. Call it a heat (87°) and humidity (85%) tolerance run instead.

the bear's Training Log


 July 2006 
SunMonTueWedThuFriSat
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals