The question is: will this make me faster?

Ankeny,IA 
Today
Light drizzle High 74FLow 59F
  • Temp: 67F
  • Hum: 87%
  • W: 4mph SE
THURSDAY
Light rain shower
High 65F
Low 49F
FRIDAY
Partly Cloudy
High 51F
Low 37F
SATURDAY
Sunny
High 53F
Low 42F
SUNDAY
Sunny
High 62F
Low 46F

Tuesday - July 20

Run
  • 30m
  • 4.00 miles
  • 07m 30s /Mi

Monday - July 19

Sunday - July 18

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

Saturday - July 17

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.

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

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 
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

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