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.

Thursday - June 6

Swim
  • 49m
  • 3000.00 yards
  • -----

500 @7:29
100k fins/board
10x50 on :50 (:36-:38)
100k fins/board
5x100 on 1:30 (1:16-1:21)
100k fins/board
2x300p/300s

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

BrotherTri's Training Log


 June 2013 
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