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View albumBob's training log
August 13
August 12
- 38m
- 2300.00 yards
- -----
Lunch - McDaniels
w/u: 500 easy (8:15)
Drills: 4x150 (K, D, S by 50)
MS:
3x200 descending on 3:30 (3:05, 3:00, 2:55)
3x100 descending on 1:50 (1:28, 1:26, 1:23)
3x50 descending on 1:00 (0:43, 0:41, 0:40)
c/d: 250
- 1h 06m 31s
- 24.60 miles
- 22.19 Mi/hr
Bike home from work. Felt good. Headwinds and crosswinds most of the way. Too bad because I would have crushed this with just a slight tailwind.
August 11
- 30m
- 1859.14 yards
- -----
AM - Y
w/u: 5x100 easy
6x200 easy (PD, S, PD, S, PD, S)
- 43m
- 6.05 miles
- 07m 06s /Mi
Right after swim. From gym along confederate drive to 15 Bus. and back
- 58m
- 20.00 miles
- 20.70 Mi/hr
Lunch - Bachman valley ride
10 min easy
11 x 1min sprint (~85%) with full recoveries. (~2 minutes each)
12 min easyish
August 10
- 40m
- 2300.00 yards
- -----
Lunch - McDaniel
w/u: 200S, 200K, 200P
Drills: 4x100 (drill, swim, drill, swim by 25)
MS: 20-25 sec rest
1x300 (4:43)
2x200 (2:05, 2:08)
3x100 (1:29, 1:30, 1:28)
c/d: 300 mixed
August 9
- 1h 29m 45s
- 11.85 miles
- 07m 34s /Mi
Late PM run. Links route.
Had some GI issues. I deserved it since I ate like a gluttonous pig this weekend.
August 8
- 2h 36m 40s
- 52.70 miles
- 20.18 Mi/hr
Out the door at 5:30am. Struggled during the 1st half of the ride. Couldn't get comfortable. Much better the 2nd half.
1st half easy. 19mph
2nd half harder. 21+mph
- 29m
- 4.00 miles
- 07m 15s /Mi
Right after bike
August 7
- 30m
- 4.25 miles
- -----
McDaniel track
1 mile w/u
(800, 400, 800, 400) @ 10K pace with 400 jog between
short c/d
- 38m
- 2300.00 yards
- -----
Lunch - McDaniel
w/u: 200S, 200K, 200P
Drills: 8x50 mixed
MS:
10x100 on 1:45 (1:27-1:32)
100 sprint (1:22)
c/d: 200
rscheung's Training Log
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August 2009 
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Upcoming races
- HITS Triathlon Series: North Country - Half Iron Course (Triathlon)6/29/2013 Hague, New York
- SavageMan Triathlon 70.0 (Triathlon)9/15/2013 Swanton, Maryland
- Richmond Marathon (Run)11/16/2013 Richmond, Virginia
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Bike back to work via Union Bridge/New Windsor.
Right after bike. Easy run around RH. Approximate distance.
Lunch - McDaniel
500 easy (8:10)
(300K, 300P)
4x100 drills w/fins
500 mod (7:50)
c/d: (100K, 100P, 200S)