Wednesday - June 5

Bike
  • 6h 16m 25s
  • 104.70 miles
  • 16.70 Mi/hr

Lots of big climbs, actually the first 61 miles took me over 6300 ft of climbing. Climbs ranged from 3 miles 8% grades to 1/2 mile 22% grade. This century took me the longest of every century I have ever done. I also had 20 miles of in your face head winds starting at 73 miles. So what it’s worth a good hard ride with over 7700 ft of total climbing. First stop at 63 miles to fill 4 bottles of water. Then 1 stop to rinse eyes and 3 stops at red lights.

7 24 oz Water bottles
4 Scoops HEED
5 Gu’s
5 Shot Bloc’s
1 Banana
2 Fig Newton’s

7713 ft Climbing
76 RPM’s Avg

Tuesday - June 4

Run
  • 1h 20m 10s
  • 10.00 miles
  • 08m 01s /Mi

Hills
20oz water
2 shot blocs

Swim
  • 49m
  • 3100.00 yards
  • -----

6x500 on 8:00 (every other faster 7:14, 6:52, 7:14, 6:49, 7:18, 6:42)
100cd

Monday - June 3

Swim
  • 55m
  • 3200.00 yards
  • -----

500
100k fins/board
6x 50 on :50 (:36-:37)
100k fins/board
6x100 on 1:30 (1:16-1:17)
100k fins/board
3x300p/200s

Sunday - June 2

Run
  • 46m 22s
  • 5.20 miles
  • 08m 55s /Mi

Saturday - June 1

Bike
  • 2h 21m 55s
  • 41.70 miles
  • 17.63 Mi/hr

2x Big climbs

3x 24oz water
3x Scoops HEED
1x Shot Bloc
1x Gu

2650ft Climbing
78 RPM's avg

Friday - May 31

Run
  • 49m 28s
  • 6.25 miles
  • 07m 54s /Mi
Swim
  • 51m
  • 3200.00 yards
  • -----

6x 500 on 8:00 (1st @7:26 as WU then the rest @6:55-7:17)
200CD

Best run I've had in months! New shoes go figure.

Thursday - May 30

Run
  • 1h 11m 49s
  • 8.00 miles
  • 08m 58s /Mi
Swim
  • 56m
  • 3300.00 yards
  • -----

500
100k fins/board
10x 50 on :50 (:37-:38)
100k fins/board
5x100 on 1:30 (1:17-1:19)
100ez
3x300p/200s
3300
:56

My 8 mile run this am hurt my feet from mile 1. 10 minutes after I stopped my feet were fine. Only 350 miles on these shoes maybe I need some new shoes. Truly these shoes wear out to soon.

BrotherTri's Training Log


 June 2013 
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