Bob's training log

Tuesday - July 29

Monday - July 28

Swim
  • 34m
  • 2000.00 yards
  • -----

Recovery swim at McDaniels

200s
drills
paddles

  • Calories out: 3087 From lifestyle:2758, From activities:329

Sunday - July 27

Swim
  • 28m 55s
  • 1900.00 yards
  • 01m 31s /100 yards

Day started with a quick early morning swim in Lake Heritage.

Bike
  • 6h 01m
  • 117.80 miles
  • 19.60 Mi/hr

Rode from Lake Heritage up to Bupp's place to meet him. We did a loop along Pine Grove road, up and over Big Flat, then a flatter route along Pine rd to Mt. Holly. I dropped him off at the 78 mile mark and headed along Coon/Wenksville to the narrows. Blasted down the narrows and cut over to Hunterstown for the last part.

Was hot, humid and windy by the time I finished. 9500 feet. Good ride.

Fueling was 2 1000 calorie infinit bottles, a red bull at mile 70 and a powerbar wafer thing for some solid food somewhere in the middle.

Took a gel just before the run and another at mile 3. I'm thinking a gel every 4-5 miles on the run plus some sports drink will do the trick.

Run
  • 45m 51s
  • 6.30 miles
  • 07m 16s /Mi

IM pace brick run.

Wanted to run 6 miles at IM pace (7:30ish). The first two miles felt really easy but were too fast (7:10 and 7:00) Dropped down to 7:25 after that and cruised. Pace felt good. Honestly, if conditions are this hot and humid I"m going to have to back my pace way down. Don't think I could run like that for 26 if the temperature is upper 80s and humid. If conditions are better the idea is to settle into 7:30-7:40 pace.

  • Calories out: 7953 From lifestyle:2467, From activities:5485

Saturday - July 26

Run
  • 1h 10m
  • 10.20 miles
  • 06m 51s /Mi

First 2 miles easy and the rest with Jon at 6:45-6:50 pace.

  • Calories out: 4001 From lifestyle:2732, From activities:1268

Friday - July 25

Run
  • 45m
  • 6.00 miles
  • 07m 30s /Mi

Easy lunch run - McDaniels campus and track

Swim
  • 35m
  • 2000.00 yards
  • -----

Easy swim after running. Recover effort.

4x300
300 kick/drills
300 paddles
4x50 EZ c/d

  • Calories out: 3797 From lifestyle:2725, From activities:1072

Thursday - July 24

Swim
  • 45m
  • 2700.00 yards
  • -----

McDaniels - Easyish swim

2x500 swim/pull
2X(200 hard, 100K, 100 drill)
200P EZ
4X100 paddles
300 c/d

Bike
  • 3h 44m
  • 70.40 miles
  • 18.86 Mi/hr

Thursday night ride. Absolutely beautiful biking weather. high 70s with low humidity. A bit windy though. Climbed up Shippensburg rd to 233, 233 to Pine grove furnace and over the mountain. Back up Big Flat and blasted back to G-burg along Mummasburg. Tough ride. didn't really have the legs going up big flat.

Run
  • 40m 27s
  • 5.80 miles
  • 06m 58s /Mi

T-run

First 5 miles just under 7min pace and the last 0.8 nice and easy. Good run. Felt great.

  • Calories out: 6925 From lifestyle:2559, From activities:4366

Wednesday - July 23

Bike
  • 54m
  • 18.70 miles
  • 20.78 Mi/hr
Swim
  • 50m
  • 3050.00 yards
  • -----

McDaniels - swim with Pat

450 w/u
20x100 (4 on 1:45, 6 on 1:40, 4 on 1:45, 6 on 1:40)
600 EZ

OK swim but not great. Struggled near the end to keep 1:30 but most were under.

  • Calories out: 4235 From lifestyle:2708, From activities:1527

rscheung's Training Log


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