Swim
  • 35m 53s
  • 1950.00 yards
  • 01m 50s /100 yards

Run
  • 31m 04s
  • 3.25 miles
  • 09m 34s /Mi
Swim
  • 16m 23s
  • 1000.00 yards
  • 01m 38s /100 yards

Bike
  • 3h 12m 26s
  • 66.48 miles
  • 20.73 Mi/hr

Interval ride 9x5’@250w 2’/ri 4x10’@230w 5’/ri

214w AP, 235w NP, 193 TSS, 88 RPM Avg, 143 HR Avg 2917 Elev Gain

3 24 oz Water bottles
1 Scoops Skratch
1 Clif Bar
2 Gu’s

Run
  • 52m
  • 6.02 miles
  • 08m 38s /Mi

run of 166/365

Swim
  • 1h 00m 02s
  • 3750.00 yards
  • -----

3750yds swim various sets

Run
  • 43m 31s
  • 5.30 miles
  • 08m 13s /Mi

after swim run of 165/365

Run
  • 47m 40s
  • 5.10 miles
  • 09m 20s /Mi

slow ez run of 164/365

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

BrotherTri's Training Log


 July 2015 
SunMonTueWedThuFriSat
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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 
 
Time
Distance
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