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View albumRocketman: Gonna Fly Now!
August 23
August 22
- 35m 06s
- 3.06 miles
- 11m 28s /Mi
mostly Z1 recovery run
- Stretching
- 20m
August 21
- 3h 20m 49s
- 38.20 miles
- 11.41 Mi/hr
Bike support for the Iron Girl Triathlon; circled the same 2 miles at least 7 or 8 times, including the 2nd hardest hill on the course
I only fixed one dropped chain and one flat but my main task ended up being talking the girls up the hills
August 20
- 32m 09s
- 3.00 miles
- 10m 43s /Mi
1mi warmup, Z1&2
1mi tempo, Z3 (slopped over into Z4 for just a little)
1mi cooldown, Z2
- Core Training
- 07m
August 19
- 45m 15s
- 14.86 miles
- 19.70 Mi/hr
rollers with fork stand
7 min easy warmup
13 min moderate
15 min hard
5 min moderate
5 min easy cooldown
August 18
- 32m 28s
- 3.00 miles
- 10m 49s /Mi
ran near the pool near work; hillier and more urban than what I'm used to. Didn't bother to try to stay in Z2 or under.
- 25m 37s
- 1312.34 yards
- 01m 56s /100 yards
100wu: 2:10 (RI:30)
400 easy: 8:54 (RI:30)
300 moderate: 6:25 (RI:20)
200 faster: 4:07 (RI:15)
100 fast: 1:56 (RI:30)
100cd: 2:09
August 17
- 45m 19s
- 14.61 miles
- 19.34 Mi/hr
rollers with fork stand
need to get used to hammering on the tri bike!
HillSlugger's Training Log
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August 2011 
Volume
Actual vs Planned
Upcoming races
- Jeremy's Run 10K (Run)5/27/2013 Olney, Maryland
- Celebrating Heroes Triathlon (Triathlon)6/23/2013 Ellicott City, Maryland
- North East Triathlon (Triathlon)8/25/2013 North East, Maryland
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Hill Repeats
1 mile warmup Z1&Z2
2 miles of hill repeats, 30' each
1 mile cooldown Z2