The following equipment is nearing replacement:
Carencro,LA 
Today
Light rain shower High 74FLow 59F
  • Temp: 75F
  • Hum: 65%
  • W: 21mph SW
TUESDAY
Torrential rain shower
High 65F
Low 45F
WEDNESDAY
Sunny
High 54F
Low 38F
THURSDAY
Sunny
High 57F
Low 49F
FRIDAY
Patchy rain nearby
High 66F
Low 53F
Bike
  • 1h 04m 24s
  • 21.75 miles
  • 20.26 Mi/hr

Tempo ride

Warmup: 9miles in 28:32 (18.93mph, AHR113)

Tempo: 11.25 miles in 29:23 (22.97mph, AHR 140)

Cooldown: 1.5 miles in 5:48
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Swim
  • 34m 25s
  • 1500.00 yards
  • 02m 17s /100 yards

Continuous
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Strength
  • 20m

Circuit training

Sport
  • Elliptical Training
  • 40m

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

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

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

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

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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

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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the bear's Training Log


 July 2006 
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