Tuesday - June 18

Run
  • 35m 57s
  • 4.01 miles
  • 08m 58s /Mi
Swim
  • 54m
  • 3100.00 yards
  • -----

500 @7:38
100k fins/board
6x50 on :50 (:34-:35)
100k fins/board
6x100 on 1:30 (1:16, 1:17, 1:15, 1:15, 1:15, 1:16)
3x200 on 3:00 (2:45-2:47)
300 pull
3x200 on 3:00 (1:20’s pace)


Good swim, felt incredibility ez.

Monday - June 17

Run
  • 50m 01s
  • 6.06 miles
  • 08m 15s /Mi

Shake out run.

Bike
  • 2h 03m 24s
  • 36.20 miles
  • 17.60 Mi/hr

30oz water
1 Scoop HEED

2339 ft Climbing

Sunday - June 16

I made it........Rest Day :)

Saturday - June 15

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

Friday - June 14

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

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

BrotherTri's Training Log


 June 2013 
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