So whatever thrills you, Anything you love to do

The following equipment is nearing replacement:

Thursday - July 31

Wednesday - July 30

Run
  • 1h 14m 39s
  • 9.35 miles
  • 07m 59s /Mi

11' wu
6x1mi @ 7min/mi (2')
- 7:19, 7:13, 7:03, 7:11, 7:09, 7:16
8' wd

Weird as my legs didn't feel bad but everything (wu, repeats, wd) was about 20s slower than normal. Beautiful morning to be out there though.

Swim
  • 28m 55s
  • 2000.00 yards
  • 01m 27s /100 yards

300 wu 4:20
2x800 11:35, 11:31
100 IM wd 1:29

Tuesday - July 29

Bike
  • 2h 03m 17s
  • 40.30 miles
  • 19.61 Mi/hr

Group ride. 194/248 overall. 202/259 with group. Peak hour 221/272

Monday - July 28

Swim
  • 58m 34s
  • 4000.00 yards
  • 01m 28s /100 yards

200 wu 2:50
3700 54:02 (7:16, 7:15, 7:14, 7:19, 7:22, 7:16, 7:21, 2:55)
100 mix wd 1:42

~~~~~~~~~~
Legs still bit tired from the wknd, but besides that a pleasantly uneventful swim.

Sunday - July 27

Run
  • 2h 25m 06s
  • 18.01 miles
  • 08m 03s /Mi

Physically not my best run, but mentally it was strong and I still managed to negative split by 2:34

First 9 - 1:13:50
Last 9 - 1:11:16

Bike
  • 55m
  • 15.00 miles
  • 16.36 Mi/hr

Recovery trainer ride.

Saturday - July 26

Bike #1
  • 1h 00m
  • 19.00 miles
  • 19.00 Mi/hr

Thunderstorms rolled in so I decided to get started on the trainer.

10' wu
50' L2 RPE

Bike #2
  • 4h 30m 50s
  • 85.55 miles
  • 18.95 Mi/hr

25' home to trail 162/189
30' trail 192/200
2h2m Pawling, French Creek, Sunoco 204/217
~10' pit stop
3' easy
1h32m Pughtown, trail, home 209/222

Great ride.

Run
  • 20m 03s
  • 2.54 miles
  • 07m 53s /Mi

Easy brick run. Legs felt fine.

Friday - July 25

Swim
  • 45m 19s
  • 3200.00 yards
  • 01m 25s /100 yards

600 wu 9:05
3x200 build on 3:15 - 2:44, 2:45, 2:45
600 8:30
4x100 build on 1:40 - 1:17, 1:19, 1:18, 1:18
400 5:44
6x50 hard on :50 - 36, 36, 36, 37, 37, 37
300 mix wd 4:47

konichiwa's Training Log


 July 2014 
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  
 

Volume

Time
Distance

Upcoming races

Totals

  • July's totals
  • June's totals
  • 2014 totals
  • 2013 totals