Olney,MD 
Today
Sunny High 87FLow 61F
  • Temp: 52F
  • Hum: 87%
  • W: 0mph N
THURSDAY
Sunny
High 89F
Low 67F
FRIDAY
Partly Cloudy
High 85F
Low 64F
SATURDAY
Partly Cloudy
High 85F
Low 66F
SUNDAY
Light rain shower
High 87F
Low 67F

Wednesday - July 30

Tuesday - July 29

Bike
  • 1h 00m 04s
  • 15.79 miles
  • 15.77 Mi/hr

15 min wu
1-1.5min higher cadence
3.5-4min easier cadence

Run
  • 28m 19s
  • 3.06 miles
  • 09m 15s /Mi

pushed the last mile a bit

Monday - July 28

Swim
  • 34m 50s
  • 1800.00 yards
  • 01m 56s /100 yards

decent, but prob a little tired from yesterday

W/U - 100 swim, 100 kick, 100 swim, 100 kick (400)
1:51/2:02/1:51/2:02
------------
4x100 - Moderate (:20 RI) (400)
1:51/1:53/1:56/1:56
------------
2x200 - Moderate (:30 RI) (400)
3:58/3:57
-----------
400 - Slow to fast. The last 100 should be the fastest. (:30 RI)
7:58
------------
4x25 - You should try to focus on swimming as fast as you can on each of these. When you reach the wall you need to be out of breath. Focus on form, but also going fast and pushing the pace. (:15 RI)
0:25/0:24/0:25/0:23
-----------
C/D- 100 swim: 1:58

Sunday - July 27

Swim
  • 31m 36s
  • 1891.55 yards
  • 01m 40s /100 yards

2x750, wearing sleeveless wetsuit (first time; turns out it's too big :( )
felt good and was pretty fast, but I ALWAYS drift too far right!

Bike
  • 1h 42m 35s
  • 23.01 miles
  • 13.46 Mi/hr

Ft Ritchie Oly route

today's ride as a tough one. it included a very long climb up out of a valley (10mph ave); it wasn't terribly steep, but it was long. I didn't stop (although I really wanted to) but my butt and legs were screaming. By the time I was done I felt too cooked to want to run.

Saturday - July 26

Bike
  • 3h 27m 35s
  • 53.32 miles
  • 15.41 Mi/hr

started with the breakfast I will likely have before the 70.3
took in 740 liquid calories + 315 energy bar calories on the bike
felt great throughout the ride and the run :D

the 15.4mph average includes a 5 mile section where I slugged uphill at 12 mph

Focus on nutrition and hydration as you are getting into these longer rides. You need to start thinking about your nutrition for the HIM - aim for 200-300 calories an hour. Sounds like what you had last week worked.

Run
  • 29m 16s
  • 3.01 miles
  • 09m 43s /Mi

Run immediately after the bike. Make this a "go all day" paced run.

didn't push it, but held a great pace

Friday - July 25

Swim
  • 1h 05m 33s
  • 3300.00 yards
  • 01m 59s /100 yards

good swim; felt good in the water

W/U: (Pick your RI)
200 Swim/200 Pull/100 Kick (500)
3:53/3:41/2:07
2x150 - 50 Catch-up Drill, 100 swim build slow to fast (:20 RI) (300)
2:47/2:52
-------
4x250 - 50 fast, 200 easy to moderate (:15 RI)
4:53/4:55/4:56/4:58
--------
400 Pull - Moderate (:20 RI): 7:44
-------
100 Kick (:20 RI): 2:22
--------
300 Swim - Easy to moderate (:20 RI): 6:00
--------
100 Kick (:20 RI): 2:25
--------
200 Pull - Moderate (:20 RI): 3:43
---------
100 Kick (:20 RI): 2:15
---------
100 Swim - Moderate (:20 RI): 1:53
---------
100 Kick (:20 RI): 2:12
--------
100 CD: 1:59

Sport
  • 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!).

Thursday - July 24

Run
  • 1h 34m 27s
  • 9.09 miles
  • 10m 23s /Mi

This can be a "go all day" paced run. Keep the pace steady, and not too hard. Take in nutrition and hydration as required.

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