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

Tuesday - July 18

Run
  • 48m 19s
  • 5.50 miles
  • 08m 47s /Mi

Tempo run

one mile WU

Three miles at pace 7:48, 8:08. 8:03

1-1/2 mile CD

Monday - July 17

Bike
  • 1h 40m 26s
  • 30.21 miles
  • 18.05 Mi/hr

Sunday - July 16

Bike
  • 1h 02m 27s
  • 20.00 miles
  • 19.22 Mi/hr

Bike includes race (15 miles in 46:27) plus warmup (5 miles in 16 minutes).

Run
  • 29m 44s
  • 2.50 miles
  • 11m 54s /Mi
Swim
  • 15m 38s
  • 574.15 yards
  • 02m 43s /100 yards

Saturday - July 15

Bike
  • 2h 18m 37s
  • 40.21 miles
  • 17.40 Mi/hr

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Friday - July 14

Bike
  • 1h 44m 21s
  • 30.36 miles
  • 17.46 Mi/hr

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Swim
  • 33m 35s
  • 1500.00 yards
  • 02m 14s /100 yards

Continuous
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Strength
  • 20m

Circuit training

Sport
  • Elliptical Training
  • 40m

Thursday - July 13

Bike
  • 1h 09m 49s
  • 22.50 miles
  • 19.34 Mi/hr

Interval workout, planned 3-4 minutes hard, 2-3 minutes recovery, depending on road conditions and traffic:

Warm-up: 9.25 mile @ 32.01 (17.3mph)

Interval: 1.78mile @ 4:01 (26.3mph, AHR139)
Recovery: 0.83mile @ 3:01
(16.5mph)

Interval: 1.51mile @ 3:31 (25.6mph, AHR 144)
Recovery: 1.45mile @ 4.49
(18.0mph)

Interval: 1.56mile @ 4:01 (23.3mph, AHR138)
Recovery: 0.67mile @ 2:00
(19.9mph)

Interval: 1.66mile @ 4:02 (24.7mph, AHR 143)
Recovery: 1.00mile @ 3:13
(18.6mph)

Interval: 1.47mile @ 4.03 (21.7mph, AHR139)
Recovery: 1.33miles @5.01 (15.9mph)

Followed with one-mile run
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Run
  • 56m 02s
  • 6.50 miles
  • 08m 37s /Mi

Intervals 5X880@3:30-3:45

Warmup: 1 mile, 10:05, AHR 121

Interval: 880@3:30, AHR 149
Recovery: 880@4:54, AHR 135

Interval: 880@3:33, AHR 156
Recovery: 880@5:04, AHR 139

Interval: 880@3:30, AHR 154
Recovery: 880@5:07, AHR 143

Interval: 880@3:29, AHR 156
Recovery: 880@5:07, AHR 146

Interval: 880@3:48, AHR 159

There's a hill in the last interval, but I was tired as well.

Will probably shorten the recovery next week, maybe to 3-4 minutes instead of the full half mile.
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Ran another brick mile (7:50) in the evening after my bike ride.
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Swim
  • 36m 43s
  • 1800.00 yards
  • 02m 02s /100 yards

Lunchtime swim at the big pool.
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Wednesday - July 12

Bike
  • 1h 49m 18s
  • 30.32 miles
  • 16.64 Mi/hr

__________________________________________________________

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

2X750 with bathroom break in between
__________________________________________________________

Strength
  • 20m

Circuit training

Sport
  • Elliptical Training
  • 45m

the bear's Training Log


 July 2006 
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals