The question is: will this make me faster?

Sunny High 63FLow 43F
  • Temp: 59F
  • Hum: 55%
  • W: 4mph SE
High 63F
Low 51F
High 71F
Low 49F
High 70F
Low 52F
High 75F
Low 53F

Saturday - July 17

  • 30m
  • 8.00 miles
  • 16.00 Mi/hr

Practice ride of one loop of the bike course, and then the run course. It was nearly 100 degrees, so even this was tiring. It was good to see the course ahead of time, though.

Friday - July 16

Thursday - July 15

Run #1
  • 05m
  • -----
  • -----

5 min. warmup.

Run #2
  • 14m 20s
  • 2.00 miles
  • 07m 10s /Mi

I was going to go 3 miles. I felt good during the run, but I have had a little pain my right ankle for the past few days, and it was hurting a little while I was running tonight. So I decided to shut it down early. I don't think it's anything serious. I've had plenty of ankle injuries in my basketball days, and I get these weird twinges every now and then.

Wednesday - July 14

  • 48m
  • 16.70 miles
  • 20.88 Mi/hr
  • 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

  • 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

  • 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. :)

robfornoff's Training Log

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