Bike
  • 3h 02m 29s
  • 51.15 miles
  • 16.82 Mi/hr

Ez hilly ride

2 24oz Water
2 Scoops HEED
1 Honey Stinger Gu

3943 ft Climbing
75 RPM's

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

2x500

ez recovery

Run
  • 44m 52s
  • 5.00 miles
  • 08m 58s /Mi

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

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

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

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

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.

BrotherTri's Training Log


 June 2013 
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