Run
  • 1h 08m 04s
  • 8.02 miles
  • 08m 29s /Mi

run of 163/365

Swim
  • 1h 02m 19s
  • 3800.00 yards
  • -----

500 @7:30
100 kick fins/board
6x50 on :50 (:35’s-:36’s)
100 kick fins/board
5x100 on 1:30 (1:22’s-1:24’s)
100 kick fins/board
5x200 on 3:00 (2:49, 2:49, 2:48, 2:48, 2:47)
2x400p/200s

Bike
  • 5h 28m 41s
  • 101.98 miles
  • 18.62 Mi/hr

Humility in pacing and 1st century in two years. It was all about pacing today. After 3hr it fell apart so that shows my total weakness for the long ride. I guess more long rides for me. ;)

Ride started out cool then warmed up. If it had been hot this would definitely been a different ride. First 40’ish miles lactate build and painful legs but went away after the first big climb up Doubling Gap. The ride was with mostly head winds of 7-15mph so good training there. I get about 30 miles of a right echelon wind heading across the valley. The second big climb was planed for the west side of Michaux over big flat but change that seeing that my mileage was good so I headed to the Pine Grove Furnace climb. A little zig zag heading home to catch a bit of a tail wind. All in all not a bad ride do wish it was with more power. 193w AP, 225w NP, 301 TSS, 82 rpm avg, 133 avg HR and 5863ft Elev gain for 102 miles.

5 24 oz Water bottles
4 Scoops Skratch
1 Clif Bar
5 Shot Bloc’s
2 Gu’s
4 Fig Newton’s

Swim
  • 1h 07m 25s
  • 4000.00 yards
  • -----

500
100 kick fins/board
6x50 on :50 (:37's-38's)
100 kick fins/board
5x100 on 1:30 (1:22's)
200ez
4x500 on 8:00 (7:08, 7:05, 7:09, 7:16)
300ez FR/BK

Run
  • 36m 04s
  • 4.10 miles
  • 08m 48s /Mi

I don't know run of 162/365

Run
  • 49m 22s
  • 6.25 miles
  • 07m 54s /Mi

Tempo'ish run of 161/365

Bike
  • 2h 15m 32s
  • 46.28 miles
  • 20.49 Mi/hr

3x250w @10' with the last 30 miles @200w mixed thoughts

28oz water
1 scoops of Skratch
1 Gu's

Bike
  • 52m 49s
  • 15.95 miles
  • 18.12 Mi/hr
Run
  • 37m 37s
  • 4.22 miles
  • 08m 55s /Mi

ez run of 160/365

Run
  • 55m 08s
  • 6.21 miles
  • 08m 53s /Mi

ez wet run of 159/365

Swim
  • 1h 00m 08s
  • 3600.00 yards
  • -----

500 @7:18
100 kick fins/board
6x50 on :50 (:33, :34, :35, :35: 36, :38)
100 kick fins/board
6x100 on 1:30 (1:20’s)
100 kick fins/board
2x200 on 3:00 (2:44, 2:42)
2x300p/200s

BrotherTri's Training Log


 July 2015 
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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 
 
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Distance
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