Friday - July 9

Bike
  • 6h 48m 02s
  • 114.00 miles
  • 16.80 Mi/hr

Hot, hilly then windy, did I say long. Total ascent was 10,002 ft. That's a lot of climbing and at mile 100 I had 9100ft of climbing. This ride will definitely put some hair on you.

Two water stops. My nutrition was 12 water bottles, 1 Coke, 1 SOBE, 12 shot blocks, 3 Gu's, 2 Power bars, 1 Tasty Cake Apple pie (gone in 2 bites) and 1 banana.

Todays ride profile, crazy huh.  That's what 10,000 ft looks like.


  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3

Thursday - July 8

Run
  • 43m 39s
  • 6.02 miles
  • 07m 15s /Mi

Warm, Pick up run more on the flat side.

Bike
  • 1h 33m 27s
  • 32.01 miles
  • 20.60 Mi/hr

Short, Hot ride wind started to really pick up at the end.

900 ft of ascent.

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6 Overall Workout: 3

Wednesday - July 7

Run
  • 1h 42m 33s
  • 13.25 miles
  • 07m 44s /Mi

Warm and hilly run; it was 75 at 6:30am and 85 with a 90 heat index at 8:15am when I finished. Legs a bit tired after 10 mile and I lost 2 lbs since yesterday.

Swim
  • 37m
  • 2000.00 yards
  • -----

500yds FR
100yds kick/fins
500yds pb w/paddles
100yds kick/fins
500yds pb w/paddles
100yds kick/fins
200yds FR

Today’s run profile it’s not flat.  Not really sure if this was a good time or not.  Seemed good to me.


  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 7 Overall Workout: 3

Tuesday - July 6

Bike
  • 4h 00m 05s
  • 76.28 miles
  • 19.10 Mi/hr

HOT (97) Hills and wind; Love it! Total ascent 3670ft
7 water bottles, 9 shot blocks, 1 Gu and 1 banana.

Swim
  • 45m
  • 2500.00 yards
  • -----

500yds FR
100yds kick/fins
2x100yds on 1:20 (1:14 - 1:16)
200yds FR
100yds kick/fins
500yds pb w/paddles
100yds kick/fins
500yds pb w/paddles
400yds FR

Today ride profile


  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3

Monday - July 5

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

500yds FR
100yds kick/fins
5x100yds on 1:30 (1:16 - 1:19)
200yds kick/fins
5x100yds on 1:30 (1:15 - 1:20)
100yds kick/fins
200yds FR
500yds pb w/paddles
100yds kick/fins
500yds pb w/paddles
100yds kick/fins
500yds pb w/paddles
200yds FR
4000yds

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6 Overall Workout: 3

Sunday - July 4

Rest Day Sealed

Saturday - July 3

Swim
  • 57m
  • 3400.00 yards
  • -----

500yds FR
100yds kick/fins
5x100yds on 1:30 (1:17, 1:18, 1:19, 1:18, 1:17)
200yds kick/fins
5x100yds on 1:30 (1:16, 1:19, 1:17, 1:21, 1:24)
100yds kick/fins
200yds FR
500yds pb w/paddles
100yds kick/fins
500yds pb w/paddles
200yds FR

Bike
  • 3h 00m 07s
  • 60.14 miles
  • 20.03 Mi/hr

Total ascent 2263ft

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3

BrotherTri's Training Log


 July 2010 
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