login
View profile
Add to friends
Go to training log
Go to race log
Send a message
View albumRocketman: Gonna Fly Now!
August 25
August 24
Bike
- 1h 30m 20s
- 24.65 miles
- 16.37 Mi/hr
rollers with fork stand
Intervals:
15min warmup
6x:
6min 18-20mph
4min easy
15min cooldown
August 23
Run
- 42m 48s
- 4.02 miles
- 10m 39s /Mi
Hill Repeats
1 mile warmup Z1&Z2
2 miles of hill repeats, 30' each
1 mile cooldown Z2
Sport
- Stretching
- 20m
August 22
Run
- 35m 07s
- 3.06 miles
- 11m 28s /Mi
mostly Z1 recovery run
Sport
- Stretching
- 20m
August 21
Bike
- 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
Run
- 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
Sport
- Core Training
- 07m
August 19
Bike
- 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
HillSlugger's Training Log
Add to friends
August 2011 
Volume
Time
Distance
Actual vs Planned
Time
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
Processing your request, please wait...
steady effort, outside!
there's now not enough morning light to make this truly safe
long intervals
10min warmup Z1/Z2
3x: 6min Z3, 2min Z2
10min cooldown