The following equipment is nearing replacement:
Carencro,LA 
Today
Sunny High 81FLow 61F
  • Temp: 57F
  • Hum: 94%
  • W: 0mph N
MONDAY
Light rain shower
High 82F
Low 63F
TUESDAY
Light rain shower
High 81F
Low 65F
WEDNESDAY
Light rain shower
High 82F
Low 66F
THURSDAY
Light rain shower
High 84F
Low 68F
Bike
  • 1h 49m 18s
  • 30.32 miles
  • 16.64 Mi/hr

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Swim
  • 31m 57s
  • 1500.00 yards
  • 02m 08s /100 yards

2X750 with bathroom break in between
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Strength
  • 20m

Circuit training

Sport
  • Elliptical Training
  • 45m

Bike
  • 18m 17s
  • 25.18 miles
  • 19.30 Mi/hr

Includes warm-up before and after plus:

10-mile Time Trial in 24:14 (24.76mph). Second place overall.

Run
  • 46m 12s
  • 5.50 miles
  • 08m 24s /Mi

Morning tempo run:
Mile 1, 9:53, AHR 116 (warmup)
Mile 2, 7:55, AHR 139
Mile 3, 8:00, AHR 147
Mile 4, 8:01, AHR 151
Mile 5, 7.56, AHR 154
Mile 5.5, 4.26, AHR 146 (cooldown)

4.0 miles at tempo pace.

 

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

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.

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

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.
__________________________________________________________

Strength
  • 20m

Circuit training

Sport
  • Elliptical Training
  • 45m

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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the bear's Training Log


 July 2006 
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Time