Olney,MD 
Today
Sunny High 92FLow 66F
  • Temp: 75F
  • Hum: 83%
  • W: 0mph N
THURSDAY
Sunny
High 80F
Low 60F
FRIDAY
Sunny
High 83F
Low 65F
SATURDAY
Sunny
High 90F
Low 70F
SUNDAY
Partly Cloudy
High 89F
Low 69F

Wednesday - July 23

Tuesday - July 22

Bike
  • 1h 00m 03s
  • 15.75 miles
  • 15.74 Mi/hr

Trainer workout- Power Bursts:
------------------
15 minutes easy warm-up
-------
Power Bursts Intervals for 30 mins:
:45 seconds - Get in a big gear with low RPM/cadence. Then pedal hard to get the RPM/cadence up to 80.
2:15- Ride easy to recover.
--------
15 minutes easy cool down

Run
  • 28m 38s
  • 3.00 miles
  • 09m 09s /Mi

Run immediately after the bike.
----------
Mile 1 - 10:00 mm
Mile 2 - 9:30 mm
Mile 3 - sub 9:00 mm

Garmin mistracked during first mile; true splits are closer to:
mile 1: 10:08
mile 2: 9:19
mile 3: 8:56

Monday - July 21

Swim
  • 1h 12m 02s
  • 3600.00 yards
  • 02m /100 yards

endurance not where it used to be; needed to take some longer RI's, and apparently, wasn't holding the target paces. BUT, form felt pretty good

4x50 - easy :10 RI (200)
0:53/0:56/0:56/0;56
4x75 - easy :10 RI (300)
1:24/1:27/1:28/1:28
-----
100 easy :20 RI: 1:55
200 moderate :10 RI: 3:59
300 - 100 fast/100 mod/100 easy :15 RI: 5:56
400 - 100 fast/100 easy (repeat for 400) :20 RI: 8:05
500 - moderate and steady pace: 10:16
-----
100 easy :20 RI: 1:56
200 moderate :10 RI: 4:04
300 - 100 fast/100 mod/100 easy :15 RI: 6:06
400 - 100 fast/100 easy (repeat for 400) :20 RI: 8:16
500 - moderate and steady pace: 10:06
------
C/D 100: 1:59

Sport #1
  • Core Training
  • 12m

Watch this video and follow along:
NOTE: Do the video TWICE to make 12 minutes.
https://www.youtube.com/watch?v=Kbbcu2LvqcI
-------------------------------------
Leg lifts, flutter kicks, suitcase crunch, full situp's, double side leg lifts, mountain climbers, figure 8's, reverse crunches, plank (the hoola hip guy is weird - I know - plank as long as you can!).

Sport #2
  • Core Training
  • 09m

had to skip the first 2 weight exercises bc it hurt my side

Watch this video and follow along:
https://www.youtube.com/watch?v=NTKmburQcwc
----------------
Chest presses, fly, shoulder lift, tricep pull, superman

Sunday - July 20

Bike
  • 1h 59m 11s
  • 33.37 miles
  • 16.80 Mi/hr

tri bike ride; got a little uncomfortable in the aero position, but riding felt good. very good average speed

Ride for as long or as short as you want. I put in 2 hours, but if you aren't feeling up to it, then don't ride as long. If you are feeling strong, go up to 3-3.5 hours. Take in nutrition/hydration as needed.

Saturday - July 19

Swim
  • 48m 07s
  • 2175.94 yards
  • 02m 13s /100 yards

basically swam 4x500; with the current out, against the current back

Run
  • 49m 22s
  • 5.00 miles
  • 09m 52s /Mi

good run

Friday - July 18

Swim
  • 52m 39s
  • 2700.00 yards
  • 01m 57s /100 yards

good swim; form felt good

W/U:
200 swim: 3:54
6x50 - 25 kick/25 swim (300)
1:05/0:55/1:06/0:55/0:59/0:53
-------------------
3x500 - W/in each 500, start slow and get faster when you hit 200, and then 400.
400-500 should be the fastest. (1:00 RI) (1500)
9:46/9:53/9:59
-------------
200 - Moderate: 3:57
--------------
6x50 - Sprint (:20 RI) - These should hurt. Try to keep the pace the same and stay on the RI. (300)
0:51/0:51/0:53/0:54/0:54/0:53
-------------
C/D- 200: 4:04

Thursday - July 17

Run
  • 1h 10m 13s
  • 7.04 miles
  • 09m 58s /Mi

first half easy, 2nd half faster

HillSlugger's Training Log


 July 2014 
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

  • Culpeper International Triathlon (Triathlon)
    8/3/2014 Culpeper, Virginia
  • Diamondman Challenge Half Iron Triathlon (Triathlon)
    9/6/2014 Bear, Delaware

Totals

  • July's totals
  • June's totals
  • 2014 totals
  • 2013 totals