The following equipment is nearing replacement:
Carencro,LA 
Today
Sunny High 78FLow 56F
  • Temp: 72F
  • Hum: 35%
  • W: 6mph NNE
FRIDAY
Sunny
High 73F
Low 42F
SATURDAY
Sunny
High 62F
Low 41F
SUNDAY
Sunny
High 68F
Low 50F
MONDAY
Partly Cloudy
High 76F
Low 62F
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
___________________________________________

Run
  • 04m 08s
  • 0.50 miles
  • 08m 16s /Mi

Brick run
___________________________________________

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



__________________________________________________________

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.
__________________________________________________________

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
 

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.

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.

the bear's Training Log


 July 2006 
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Time
Distance
Time