Bike
  • 1h 00m 01s
  • 21.06 miles
  • 21.05 Mi/hr

1 hour Z2 w/ 3 X 5 minutes @ 230W

Sport
  • Boot Camp Conditioning
  • 35m

Focus T25 plus post ride stretching and foam roller.

I guess I would have been alright outside as it never did rain.  Sure looked like it was going to.

Happy 4th of July!!

  • Calories out: 3709 From lifestyle:2439, From activities:1270
Run
  • 1h 02m 04s
  • 8.00 miles
  • 07m 45s /Mi

8 miles with 4 @ 7:20 pace.
Treadmill 1.5% incline

Sport
  • Boot Camp Conditioning
  • 30m

T25 Total body

Did the run on the treadmill so I could watch TDF and to control the pace. 

  • Calories out: 3545 From lifestyle:2440, From activities:1105
Bike
  • 1h 11m
  • 25.91 miles
  • 21.90 Mi/hr
Sport
  • Boot Camp Conditioning
  • 25m

Focus T25

I did the T25, then the bike as written.  WU then 60 minutes at 230 watts.  Didn't quite make it as I avg. 228 for the hour.  It was hard!!

  • Calories out: 3834 From lifestyle:2438, From activities:1396
Sport #1
  • Aerobics
  • 30m

Focus T25

Sport #2
  • Boot Camp Conditioning
  • 30m

Blue bar workout at lunch time fit class.

Feeling pretty good.  I did the first of the new Focus T25 program.  Similar to Insanity only it is non stop but only 25 minutes. 

Followed it up with some ITB exercises and stretching.  Also foam rolling.

  • Calories out: 2868 From lifestyle:2461, From activities:407
Feeling pretty good now that I am up and moving.  Was a little sore this morning though.
Swim
  • 42m 16s
  • 2112.00 yards
  • 02m /100 yards
Bike
  • 2h 47m 58s
  • 56.00 miles
  • 20.00 Mi/hr
Run
  • 1h 52m 17s
  • 13.10 miles
  • 08m 34s /Mi

Total official time 5:30:55, split times are off of the Garmin.  Not sure how to make the multi sport work on the new BT as it shows up as one big work out. 

Pleased with the overall result.  One less bathroom break and I would have made my goal of under 5:30:00.  But with the rain and hills, I guess all and all a pretty good day.

Had a great time with Dud too, we camped out Friday night, glad we weren't in tents!!

  • Calories out: 6975 From lifestyle:2290, From activities:4685
Nothing today but a drive to Tupper Lake with Dud and race check in.

kenj's Training Log


 July 2013 
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Distance
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