The following equipment is nearing replacement:
Carencro,LA 
Today
Light drizzle High 69FLow 59F
  • Temp: 61F
  • Hum: 81%
  • W: 8mph NE
FRIDAY
Light rain shower
High 66F
Low 50F
SATURDAY
Partly Cloudy
High 59F
Low 48F
SUNDAY
Sunny
High 60F
Low 44F
MONDAY
Partly Cloudy
High 70F
Low 59F
Run
  • 50m 23s
  • 5.50 miles
  • 09m 10s /Mi

Short tempo workout due to race week taper. Two-mile WU, 2 1/2 at tempo pace, one mile CD.

Bike
  • 1h 19m 44s
  • 24.46 miles
  • 18.41 Mi/hr

Rode the CajunMan Route after work.

Swim
  • 27m
  • 1200.00 yards
  • 02m 15s /100 yards

Continuous. Slow going on a Monday morning.
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Strength
  • 20m

Circuit training

Sport
  • Elliptical Training
  • 40m

Bike
  • 1h 41m 24s
  • 30.26 miles
  • 17.91 Mi/hr

Evening recovery ride
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Run
  • 2h 06m 27s
  • 13.50 miles
  • 09m 22s /Mi

Marathon-pace run, little on the slow side but it was hot and humid.
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Bike
  • 2h 58m 06s
  • 53.12 miles
  • 17.90 Mi/hr

Bike
  • 48m 05s
  • 16.44 miles
  • 20.51 Mi/hr

Intervals

Distance Time Avg. AHR
Warm up 4.39 16:04.0 16.4 108
Interval 1.28 03:00.0 25.7 137
Recovery 0.72 02:00.0 21.7 118
Interval 1.28 03:00.0 25.6 143
Recovery 0.7 02:00.0 21.0 133
Interval 1.23 03:00.0 24.6 143
Recovery 0.68 02:00.0 20.5 129
Interval 1.26 03:00.0 25.1 142
Recovery 0.6 02:00.0 18.1 124
Interval 1.27 03:00.0 25.4 142
Recovery 0.62 02:00.0 18.6 129
Interval 1.11 03:00.0 22.2 145
Recovery 0.68 02:00.0 20.3 127

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Run
  • 20m 05s
  • 2.50 miles
  • 08m 02s /Mi

Brick run after bike ride
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Swim
  • 39m 59s
  • 1800.00 yards
  • 02m 13s /100 yards

Skipped the weights this morning and did 300 extra.
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Sport
  • Elliptical Training
  • 40m

Bike
  • 1h 16m 37s
  • 21.74 miles
  • -----
Run
  • 53m 47s
  • 5.86 miles
  • 09m 11s /Mi

Aborted tempo run, too fast, too humid (90%), too little recovery. Supposed to be 6@3:30 w/2-min recovery. Going back to 3-min. recovery next week, moving to Nevada too.

Three intervals: 3:27, 3:29, 3:33, then blew up on the fourth (4:07). Jogged the rest of the way.

Swim
  • 38m 37s
  • 1800.00 yards
  • 02m 09s /100 yards

Tried not to touch the sides at the turanarounds, no extra breaths, etc. Went OK, so that's not it.

Bike
  • 52m 35s
  • 17.76 miles
  • 20.26 Mi/hr

Tempo Ride

4-mi WU, 17.9mph avg, AHR103
9.82 mi. tempo, 25 minutes, 23.5mph avg, AHR139
3.94 CD, 16.7 mph avg, AHR 115

Oh, and I got my Garmin back!

Swim
  • 33m 25s
  • 1500.00 yards
  • 02m 14s /100 yards

Continuous
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Strength
  • 20m

Circuit training

Sport
  • Elliptical Training
  • 40m

the bear's Training Log


 August 2006 
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Time
Distance
Time