Ankeny,IA 
Today
Sunny High 35FLow 28F
  • Temp: 32F
  • Hum: 39%
  • W: 6mph SW
WEDNESDAY
Light snow
High 32F
Low 12F
THURSDAY
Sunny
High 24F
Low 21F
FRIDAY
Cloudy
High 38F
Low 27F
SATURDAY
Overcast
High 46F
Low 26F
Run
  • 30m
  • 4.00 miles
  • 07m 30s /Mi

Swim
  • 12m 05s
  • 546.81 yards
  • 02m 13s /100 yards
Bike
  • 41m 52s
  • 13.50 miles
  • 19.35 Mi/hr
Run
  • 23m 01s
  • 3.00 miles
  • 07m 40s /Mi
Sport #1
  • Transitions
  • 00m 51s
Sport #2
  • Transitions
  • 00m 47s

Bike
  • 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.

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.

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.

robfornoff's Training Log


 July 2010 
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
 
Time
Distance
  • June's totals
  • May's totals
  • 2014 totals
  • 2013 totals