Olney,MD 
Today
Moderate or heavy rain shower High 82FLow 69F
  • Temp: 72F
  • Hum: 83%
  • W: 0mph N
TUESDAY
Partly Cloudy
High 95F
Low 72F
WEDNESDAY
Light rain shower
High 87F
Low 69F
THURSDAY
Patchy rain nearby
High 83F
Low 69F
FRIDAY
Sunny
High 88F
Low 65F
Bike
  • 2h 30m 47s
  • 37.68 miles
  • 14.99 Mi/hr

mostly same route as June 13, but slower :(

Run
  • 18m 34s
  • 2.01 miles
  • 09m 14s /Mi

at least I nailed this run :)
---
Run immediately after the bike. Aim for a 9:30 mm or faster.

Sport
  • Core Training
  • 14m 30s

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!).

Bike
  • 1h 00m 24s
  • 16.54 miles
  • 16.43 Mi/hr

wet, drizzling, raining

legs were tired from yesterday's run so I took it fairly easy

Sport
  • Strength - no weights
  • 12m

Follow this video:
https://www.youtube.com/watch?v=CRGrcSDhynQ
NOTE: Add weights in your hands as needed to make some of the exercises more challenging.
-----------------------
Upper facing plank with lifts and dips, rolling side planks, reclined rhomboid squeezes, walkdown planks and slaps, side push up's, arm circles, push up's, tricep dips, pike push up's.

Run
  • 1h 46m 30s
  • 11.00 miles
  • 09m 40s /Mi

just ran, but ended up pushing the last mile

Sport
  • Core Training
  • 14m

twice through is 12 minutes + 2 minutes of plank

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!).

Swim
  • 37m 16s
  • 2000.00 yards
  • 01m 52s /100 yards

managed 5 or 6 of the 25's on 30, then went to getting a quick 5-count

W/U: 100 swim, 100 pull, 100 swim
1:48/1:47/1:56
---------------
12x25 - sprint, on the :30
0:22/0:25/0:26/0:27/0:27/0:29/0:27/0:28/0:27/0:29/0:28/0:29
----------
200 easy - pull: 3:48
----------
4x75 - sprint (:20 RI)
1:15/1:21/1:22/1:23
---------
200 easy - pull: 3:52
----------
4x100 - 1 & 3 - sprint. 2 & 4 - moderate (:20 RI)
1:45/1:59/1:49/1:58
-------
200 easy - pull: 3:52
---------
C/D: 100 swim: 2:00

Bike
  • 1h 00m 03s
  • 15.60 miles
  • 15.59 Mi/hr

15 min WU
-----------------
Main set from :15-:55
.
1 min - 65 cadence - standing
2 mins - 65 cadence - sitting
3 mins - 75 cadence - sitting
3 mins - 90+ cadence - sitting
1 min easy
.
5 min CD

Run
  • 29m 02s
  • 3.02 miles
  • 09m 37s /Mi

Run immediately after the bike. Make it as hard or as easy as you want.

HillSlugger's Training Log


 July 2015 
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Time
Distance
Time
  • July's totals
  • June's totals
  • 2015 totals
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