Thursday - June 13

Run
  • 1h 11m 22s
  • 8.00 miles
  • 08m 55s /Mi
Swim
  • 54m
  • 3200.00 yards
  • -----

500 @7:38
100k fins/board
10x50 on :50 (:39-:40) 1st and last @:35
100k fins/board
5x100 on 1:30 (1:18-1:21)
3x300p/200s
3200
:54

Wednesday - June 12

Bike
  • 6h 53m 44s
  • 110.15 miles
  • 16.00 Mi/hr

Lots of BIG climbs. Mainly an endurance ride some of the bigger grade climbs no choice but to do with intensity. First stop after Tuscarora Mt at 55 miles in Port Royal to fill 4 bottles of water. A stop to tighten aero bars after I came back over the Tuscarora Mt. A total of 6 stop lights.

8 24 oz Water bottles
4 Scoops HEED
3 Honey Stinger Gu’s
1 Double Shot Gu
1 Roctane Gu
5 Shot Bloc’s
1 Power Bar

10259 ft Climbing
73 RPM’s Avg

Tuesday - June 11

Swim
  • 56m
  • 3300.00 yards
  • -----

500 @7:29
100 kick fins/board
10x50 on :50 (:39-:40) last one @:35
100 kick fins/board
5x200 on 3:00 (2:45, 2:42, 2:43, 2:43, 2:42)
100 kick fins/board
2x300p w/paddles/200s


Seemed to ez of a swim no real intensity.

Bike
  • 2h 23m 40s
  • 39.77 miles
  • 16.61 Mi/hr

ez hilly ride very windy

36oz water 1 1/2 scoop HEED
1 Gu

2711ft climbing
75 RPM's Avg

Monday - June 10

Swim
  • 1h 15m
  • 4100.00 yards
  • -----

500
100 kick fins/board
10x50 on :50 (:41-:44)
100 kick fins/board
5x100 on 1:30 (1:25-1:28)
3x300p w/paddles/300s
50 kick/board
3x100 on 1:30 (1:21-1:23)
50 kick/board
200

Ez swim no intensity

Sunday - June 9

Run
  • 1h 55m 35s
  • 13.00 miles
  • 08m 53s /Mi

20oz water
2 Shot Bloc's

Swim
  • 17m
  • 1000.00 yards
  • -----

2x500 ez

recovery swim


I have too check the intensity at the door, if I am going to survive the volume this week. That's what I get mixing and mashing full/half iron training together. Lucky me.

Saturday - June 8

Bike
  • 4h 35m 45s
  • 81.11 miles
  • 17.65 Mi/hr

Hilly ride

4 - 24oz water bottles
3 - Scoops HEED
2 - Gu's
2 - Shot Bloc's

4903 ft climbing
77.5 RPM's Avg

Friday - June 7

Run
  • 47m 53s
  • 6.10 miles
  • 07m 50s /Mi

Rainy and windy run

Swim
  • 33m
  • 2050.00 yards
  • -----

4x500 on 8:00 (7:23, 7:17, 7:19, 7:21)
50cd

This was a brick swim, suit on, shower and in the pool. Frist 500 yards Lats/arms tight then I settled in with a comfortable pace. This was more of a recovery swim from the run.

BrotherTri's Training Log


 June 2013 
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