Saturday - July 20

Bike
  • 3h 05m 04s
  • 58.51 miles
  • 19.00 Mi/hr

4 24 oz Water bottles
3 Scoops HEED – 300 Cals
4 Shot Bloc’s Margarita x3 Sodium – 120 Cals
1 Power Bar – 240 Cals

3646ft Elevation Gain
80 RPM’s Avg

Friday - July 19

Run
  • 52m 29s
  • 6.05 miles
  • 08m 40s /Mi
Swim
  • 33m
  • 1850.00 yards
  • -----

Short ez swim

500
100k fins/board
6x50 on :50 (:38-:40)
100k fins/board
500
300pull w/paddles
50ez

Thursday - July 18

Run
  • 34m 15s
  • 4.10 miles
  • 08m 20s /Mi

Wednesday - July 17

Bike
  • 4h 30m 19s
  • 81.42 miles
  • 18.07 Mi/hr

5 24 oz Water bottles
3 Scoops HEED – 300 Cals
6 Shot Bloc’s Margarita x3 Sodium – 180 Cals
1 Honey Stinger Gu’s – 120 Cals
1 Gu Caffeine - 110 Cals
1 Banana - 80 Cals
2 Fig Newtons - 90 Cals
2 - Endurolytes

4985ft Elevation Gain
79 RPM’s Avg

Tuesday - July 16

Run
  • 1h 05m 55s
  • 8.05 miles
  • 08m 11s /Mi
Swim
  • 35m
  • 2200.00 yards
  • -----

500 @7:14
100k fins/board
6x50 on :50 (:35-:36)
100k fins/board
5x100 on 1:30 (1:15-1:16)
100k fins/board
5x100 on 1:30 (1:12-1:14)
100k fins/board

Monday - July 15

Swim
  • 1h 23m
  • 4600.00 yards
  • -----

500 @7:34
100 kick fins/board
10x50 on :45 (:32-:36)
100 kick fins/board
10x100 on 1:30 (1:20's)
100 kick fins/board
4x200 on 3:00 (2:44, 2:48, 2:52, 3:01)
3x300p/200s

Again I was long on some of the pull/swim sets. I even think I did 11 of the 50's. The 100's were to be ez but maintain 1:20. I ended up drifting from 1:19-1:23 still ez. The 200's were to be descending so I totally blew that. I think the only thing I got totally right was my overall time.

Bike
  • 2h 09m 49s
  • 40.01 miles
  • 18.50 Mi/hr

3 24 oz Water bottles
1 Scoops HEED – 200 Cals
2 Shot Bloc’s Margarita x3 Sodium – 60 Cals
1 Honey Stinger Gu’s – 120 Cals

2403ft Elevation Gain
81 RPM’s Avg

Sunday - July 14

Run
  • 26m 57s
  • 3.00 miles
  • 08m 58s /Mi
Swim
  • 16m
  • 1000.00 yards
  • -----

2x500

BrotherTri's Training Log


 July 2013 
SunMonTueWedThuFriSat
  1 2 3 4 5 6
7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30 31   
 

Volume

Time
Distance

Upcoming races

Totals

  • August's totals
  • July's totals
  • 2014 totals
  • 2013 totals