Tuesday - July 9

Run
  • 1h 00m 37s
  • 6.75 miles
  • 08m 58s /Mi
Swim
  • 1h 18m
  • 4700.00 yards
  • -----

300
4x850
2x300p/200s

Monday - July 8

Swim
  • 1h 05m
  • 3600.00 yards
  • -----

Slow swim

500
6x50 on :50 (:37-:39)
3x100 on 1:30 (1:20's)
500
4x300p/200s

Sunday - July 7

Run
  • 2h 27m 11s
  • 16.20 miles
  • 09m 05s /Mi

HOT, Hilly and HOT

4 - 10oz water bottles
1 - Scoop HEED
6 shot Bloc's

Saturday - July 6

Bike
  • 4h 35m 33s
  • 80.61 miles
  • 17.55 Mi/hr

5 24 oz Water bottles
2 Scoops HEED – 200 Cals
3 Shot Bloc’s Margarita x3 Sodium – 90 Cals
3 Shot Bloc’s - 100 Cals

5416ft Elevation Gain
79 RPM’s Avg

6135 Cals Out
390 Cals In

Friday - July 5

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

Thursday - July 4

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

Wednesday - July 3

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

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   
 

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  • 2013 totals