Bike
  • 45m 02s
  • 12.82 miles
  • 17.08 Mi/hr

Freebird

Run
  • 45m 01s
  • 4.57 miles
  • 09m 51s /Mi

Hill run

Run
  • 21m 10s
  • 2.07 miles
  • 10m 13s /Mi

EZ bonus run

Swim
  • 35m 45s
  • 2000.00 yards
  • 01m 47s /100 yards

WU (600)
600 Mixed, EZ
  200/150/100x2/50
  3:58/2:55/1:56/1:54/0:57

MS (1400)
2 rounds of:
12 x 25 Fast Pull(PB) R15
1 x 200 Fast Pull (PB&Pads) R15
1 x 200 EZ swim R20

0:23/0:25/0:23/0:25/0:23/0:25/0:23/0:24/0:23/0:24/0:23/0:25
3:29
3:55

0:24/0:24/0:23/0:25/0:23/0:24/0:23/0:24/0:23/0:24/0:23/0:24
3:25
3:52

Bike
  • 1h 00m 02s
  • 15.76 miles
  • 15.75 Mi/hr

Anaerobic endurance

10' EZ Spin WarmUp
5' gradual build with 3 x 30" SpinUps
5' Z2 endurance
4-6 x (1:30 Very Hard + 4:30 EZ spin)
EZ Spin til cooled down properly

Run
  • 30m 01s
  • 3.11 miles
  • 09m 39s /Mi

EZ

Swim
  • 57m 08s
  • 3000.00 yards
  • 01m 54s /100 yards

A bit slow today

WU (400)
400 mix
  200/100/50x2
  3:54/1:59/0:55/0:57

MS (2400)
1 x 300 EZ Pull, R30: 5:52
2 x 150 Steady Swim. R20: 2:58/2:58
3 x 100 Swim w/paddles, descend, R20: 1:52/1:49/1:46
4 x 75 Odds EZ, Evens Fast, R20: 1:27/1:23/1:28/1:24
1 x 300 EZ Pull, R30: 5:49
2 x 150 Steady Swim. R20: 2:55/2:55
3 x 100 Swim w/paddles, descend, R20: 1:53/1:49/1:46
6 x 50 Odds EZ, Evens Fast, R20: 0:58/0:53/0:58/0:53/0:58/0:53

CD (200)
200 mixed
  100 pull/50x2 swim
  1:55/0:57/0:58

Bike
  • 2h 38m 25s
  • 42.28 miles
  • 16.01 Mi/hr

50 miles on the bike just wasn't happening today; I cut off the hardest part and only did 42

Run
  • 20m 01s
  • 2.06 miles
  • 09m 43s /Mi

EZ transition run

HillSlugger's Training Log


 July 2016 
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      
 
Time
Distance
  • July's totals
  • June's totals
  • 2016 totals
  • 2015 totals