bearly training

The following equipment is nearing replacement:
Carencro,LA 
Today
Patchy rain nearby High 92FLow 76F
  • Temp: 90F
  • Hum: 56%
  • W: 7mph SW
WEDNESDAY
Sunny
High 94F
Low 77F
THURSDAY
Sunny
High 87F
Low 76F
FRIDAY
Partly Cloudy
High 87F
Low 75F
SATURDAY
Sunny
High 87F
Low 74F

Monday - July 10

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

__________________________________________________________

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

Continuous.
__________________________________________________________

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
___________________________________________

Run
  • 04m 08s
  • 0.50 miles
  • 08m 16s /Mi

Brick run
___________________________________________

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

Continuous.
__________________________________________________________

Strength
  • 20m

Circuit training

Sport
  • Elliptical Training
  • 45m

Thursday - July 6

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

Intervals



__________________________________________________________

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.
__________________________________________________________

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.
__________________________________________________________

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
       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