The following equipment is nearing replacement:
Carencro,LA 
Today
Partly Cloudy High 57FLow 42F
  • Temp: 55F
  • Hum: 38%
  • W: 12mph NNW
WEDNESDAY
Sunny
High 68F
Low 46F
THURSDAY
Sunny
High 60F
Low 43F
FRIDAY
Sunny
High 68F
Low 51F
SATURDAY
Patchy rain nearby
High 74F
Low 62F
Bike
  • 1h 39m 54s
  • 30.36 miles
  • 18.23 Mi/hr
Swim
  • 35m 44s
  • 1500.00 yards
  • 02m 23s /100 yards

Slow Monday.

Strength
  • 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Incline sit-ups
    2
    21
    21
    0
    0
  • 2
    25
    25
    0
    0

Running late, so I skipped the weights

Sport
  • Elliptical Training
  • 45m

Run
  • 1h 21m 25s
  • 9.00 miles
  • 09m 03s /Mi

Family reunion weekend.

Run around the perimeter of Morgan City: V2 to lake, levee to riverfront to RR Avenue and back to hotel.

On RR, there was a lady lying in her front yard, weakly calling for help. Caught her out the corner of my eye, otherwise would not have seen or heard her. She had fallen down the stairs coming out of her house and hurt herself, pretty sure she broke her leg. I knocked on the window to wake her husband, he came out and helped her up and was going to bring her to the hospital, so I got back to the run.

Bike
  • 3h 04m 35s
  • 53.04 miles
  • 17.24 Mi/hr

Very low intensity, recovery ride.

Bike
  • 46m 48s
  • 16.07 miles
  • 20.60 Mi/hr

Interval workout, 3 minutes hard, 3 minutes recovery:

Warm-up: 3.86 mile @ 13:13 (17.5mph)

Interval:1.25mile @ 3:05 (24.2mph)
Recovery:1.04mile @ 3:08

Interval:1.29mile @ 3:04 (25.2mph)
Recovery:0.94mile @ 3.00

Interval:1.35mile @ 3:07 (26.0mph)
Recovery:1.03mile @ 3:03

Interval:1.28mile @ 3:01 (25.4mph)
Recovery:1.21mile @ 3:36

Interval:1.39mile @ 3:18 (25.2mph)
Cooldown: 1.42miles @5:08

Followed with two-mile run

Run
  • 16m 01s
  • 2.00 miles
  • 08m 01s /Mi

Brick run after bike

Swim
  • 34m 22s
  • 1500.00 yards
  • 02m 17s /100 yards

Continuous.

Yep folks, lookie there. 16K yds. this month for the non-swimmer. Will increase that by as much as 50% next month.

Strength
  • 20m

Circuit training

Sport
  • Elliptical Training
  • 45m

Run
  • 48m
  • 5.50 miles
  • 08m 44s /Mi

Morning Interval Workout
4X880 w/880 recovery

Warm-up: 1 mile @ 9:55
Interval:0.5mile @ 3:17
Recovery:0.5mile @ 4:55
Interval:0.5mile @ 3:18
Recovery:0.5mile @ 5:06
Interval:0.5mile @ 3:25
Recovery:0.5mile @ 5:12
Interval:0.5mile @ 3:25
Cooldown: 1 mile @10:08

Used the Garmin, pre-programmed the workout on Training Assistant and downloaded it to the unit, worked great!

Swim
  • 32m 21s
  • 1500.00 yards
  • 02m 10s /100 yards

Lunchtime (YEAH! I'm hardcore!)swim at the big pool with mama bear. Longest consecutive swim in a year, going is a lot easier in a 25-yarder.

mama bear said the folks in the other lane were admiring my, uh, stroke.

Swim
  • 34m 07s
  • 1500.00 yards
  • 02m 16s /100 yards

2 X 750 with bathroom break in between

Strength
  • 20m

Circuit training

Sport
  • Elliptical Training
  • 1h 30m

Did my usual 45 minutes in the morning, then another 45 minutes in the evening to kill some time before my banquet.

Bike
  • 58m 01s
  • 18.63 miles
  • 19.27 Mi/hr

Tempo ride:

12:31 warm-up, 3.7 miles

30-minute tempo ride, 11.46 miles, 22.9 mph, AHR 147bpm

15:30 cool down ~ 3.4 mile

Run
  • 45m 33s
  • 5.50 miles
  • 08m 17s /Mi

Morning tempo run. Battery is dead on the Garmin, so no HR info.:
Mile 1, 9:39 (warmup)
Mile 2, 7:52
Mile 3, 7:48
Mile 4, 7:51
Mile 5, 7.55
Mile 5.5, 4.29 (cooldown)

Pretty consistent times for going by "feel." Nice and cool and dry out there this morning.

 

the bear's Training Log


 July 2006 
SunMonTueWedThuFriSat
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Time
Distance
Time