Run
  • 26m 57s
  • 3.00 miles
  • 08m 58s /Mi

Bike
  • 6h 48m 41s
  • 115.33 miles
  • 16.93 Mi/hr

Windy with a warm start and it got hotter. Lots of climbing with two big climbs. Strava Suffer Score was EPIC (301) still mainly an endurance effort ride. Two stops for water and a Snickers Bar I could not resist. Other than that pretty much in the saddle for 6hr 48min.

9 24 oz Water bottles
2 Scoops HEED – 200 Cals
4 Scoops Perpetuem – 540 Cals
3 Honey Stinger Gu’s – 360 Cals
2 Double Shot Gu - 210 Cals
6 Shot Bloc’s Margarita x3 Sodium – 180 Cals
3 Shot Bloc’s Caffeine - 100 Cals
1 Snickers Bar – 250 Cals

8490 ft Climbing
76 RPM’s Avg

8832 Cals Out
1840 Cals In

Run
  • 54m 59s
  • 6.25 miles
  • 08m 48s /Mi
Swim
  • 1h 14m
  • 4500.00 yards
  • -----

500 @7:28
100k fins/board
6x50 on :50 (:37-:39)
100k fins/board
10x100 on 1:30 (1:18-1:23)
2x500 on 8:00 (7:19, 7:18)
3x300p/200s

Run
  • 1h 11m 10s
  • 8.10 miles
  • 08m 47s /Mi
Swim
  • 18m
  • 1000.00 yards
  • -----

Post run ez/recovery brick swim

2x500

Swim
  • 1h 30m
  • 5500.00 yards
  • -----

500 @7:28
100 kick fins/board
10x50 on :45 (:37-:39)
100 kick fins/board
10x100 on 1:30 (1:18-1:20)
100 kick fins/board
5x200 on 3:00 (2:50's)
100 kick fins/board
3x500 on 8:00 descending (7:35, 7:20, 7:10)
300 pull
300ez

Run
  • 2h 51m 04s
  • 19.00 miles
  • 09m /Mi

Ouch!

6 - 10oz bottles of water
6 - Shot Bloc's

Bike
  • 2h 15m 07s
  • 42.42 miles
  • 18.84 Mi/hr

48oz Water
2 Scoops HEED
2 Gu's

2535 ft Climbing
82 RPM's Avg

BrotherTri's Training Log


 July 2013 
SunMonTueWedThuFriSat
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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   
 
Time
Distance
  • November's totals
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