The question is: will this make me faster?

Ankeny,IA 
Today
Sunny High 66FLow 46F
  • Temp: 45F
  • Hum: 80%
  • W: 7mph N
TUESDAY
Sunny
High 62F
Low 42F
WEDNESDAY
Partly Cloudy
High 63F
Low 51F
THURSDAY
Patchy light drizzle
High 69F
Low 54F
FRIDAY
Sunny
High 74F
Low 54F

Wednesday - July 14

Bike
  • 48m
  • 16.70 miles
  • 20.88 Mi/hr
Run
  • 22m 30s
  • 3.00 miles
  • 07m 30s /Mi
B-R-B-R-B-R brick workout. I've done this one a few times before. It goes like this: 10 min. warmup on bike 10 min. bike at threshold pace (HR 155) 1 min. transition 1 mile at 10K pace (7:30, probably should have been faster) 1 min. transition 4 min. recovery on bike repeat for a total of 3 cycles I do this on the trainer and treadmill to ease transitions and be precise on timing. It probably wouldn't matter if it was 9 or 11 minutes, but it's also safer to ride hard on the trainer than to have to do hard efforts on the streets around the neighborhood. It's a really good workout, and it requires some mental effort and concentration.

Tuesday - July 13

Monday - July 12

Bike
  • 44m 39s
  • 15.20 miles
  • 20.43 Mi/hr

I didn't have time for a long ride, but a short ride is better than no ride. This was a pretty good effort - anytime I can do a trail ride at a pace > 20 MPH, I consider that to be pretty solid.

Sunday - July 11

Swim
  • 30m
  • 1093.61 yards
  • -----

Not an official "workout," but we took the kids to the pool today. I'm just posting this here because it's kind of funny what we did. Kaylee saw this other dad swimming with a kid on his back, "riding the dolphin" style. So she wanted to do that with me. Then of course, Kelsey wanted to try it too. I probably did this for a half an hour. It wasn't exactly swim practice, but it was a good workout. :)

Saturday - July 10

Run #1
  • 47m 37s
  • 6.20 miles
  • 07m 41s /Mi

Today was pretty hot, so I'm glad I ran early. It was still 75 degrees by the time I finished. I ran a new route today on a trail north of our house. It didn't go very far though, so I had to improvise the rest of the course to make it a 10K.

Run #2
  • 10m
  • -----
  • -----

5 min. warmup, 5 min. cooldown.

Friday - July 9

Day off - preparing to shift to morning workouts starting tomorrow.

Thursday - July 8

Run #1
  • 22m 41s
  • 3.10 miles
  • 07m 19s /Mi

Fairly good effort on another warm night.

Run #2
  • 10m
  • -----
  • -----

5 min. warmup, 5 min. cooldown.

robfornoff's Training Log


 July 2010 
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