bearly training

The following equipment is nearing replacement:
Carencro,LA 
Today
Patchy rain nearby High 85FLow 74F
  • Temp: 73F
  • Hum: 100%
  • W: 0mph N
WEDNESDAY
Patchy rain nearby
High 87F
Low 73F
THURSDAY
Patchy rain nearby
High 90F
Low 73F
FRIDAY
Sunny
High 83F
Low 73F
SATURDAY
Patchy rain nearby
High 83F
Low 74F

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.

Monday - July 3

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

Sunday - July 2

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.

Saturday - July 1

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

Very low intensity, recovery ride.

Friday - June 30

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

Thursday - June 29

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.

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