The following equipment is nearing replacement:
Run
  • 52m 47s
  • 6.12 miles
  • 08m 37s /Mi

Training run, to Simpson & back then to JH & back with Dexter. 60 degrees and 97% humidity, rain the final mile. 166lbs before run, 164.5 lbs after.

Swim #1
  • 06m 32s
  • 328.08 yards
  • 01m 59s /100 yards

Warm up. Laps: 0:58, 1:03, 1:07, 1:08, 1:08, 1:08

Swim #2
  • 04m 30s
  • 218.72 yards
  • 02m 03s /100 yards

Drill set, pull bouy. Laps: 1:04, 1:08, 1:08, 1:09

Swim #3
  • 25m 42s
  • 1257.66 yards
  • 02m 02s /100 yards

Base set. Laps: 1:03, 1:07, 1:08, 1:08, 1:07, 1:07, 1:06, 1:07, 1:07, 1:08, 1:07, 1:07, 1:07, ,1:07, 1:07, 1:07, 1:08, 1:08, 1:08, 1:08, 1:06, 1:07, 1:08

Swim #4
  • 07m 51s
  • 437.45 yards
  • 01m 47s /100 yards

Sprint set, 4x100 with ~10 sec between sets. Laps: 0:55, 1:01, 0:58, 1:01, 0:59, 1:00, 0:58, 1:00

Swim #5
  • 06m 40s
  • 328.08 yards
  • 02m 02s /100 yards

Cool down. Laps: 1:02, 1:06, 1:08, 1:10, 1:08, 1:07

  • Calories out: 3747 From lifestyle:2571, From activities:1176
  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 5.5
Bike
  • 1h 45m 02s
  • 28.07 miles
  • 16.03 Mi/hr

Trainer ride. Avg cadence = 84, max speed = 17.81. 169.5 lbs before ride, 168 lbs after. Drank 48oz water. Watched a Simpsons, episode 8 of Homeland, and a Daily Show.

  • Calories out: 3483 From lifestyle:2229, From activities:1254
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6.5
Run
  • 44m 40s
  • 5.18 miles
  • 08m 37s /Mi

Training run @ work with Owen, John, Charlie and Craig. 82 degrees, 65% humidity and sunny, "feels" like 90. Plan called for 4x3min intervals, but since this group pushes the pace on a hardish course I call this even.

Swim #1
  • 06m 35s
  • 328.08 yards
  • 01m 60s /100 yards

Warm up. Laps: 0:57, 1:05, 1:08, 1:08, 1:08, 1:09

Swim #2
  • 08m 47s
  • 218.72 yards
  • 04m /100 yards

Drill set, side swim drill. Laps: 2:10, 2:11, 2:15, 2:11

Swim #3
  • 35m 58s
  • 1749.78 yards
  • 02m 03s /100 yards

Base set. Laps: 1:01, 1:07, 1:08, 1:08, 1:09, 1:09, 1:09, 1:09, 1:08, 1:08, 1:08, 1:08, 1:08, 1:08, 1:08, 1:08, 1:08, 1:07, 1:08, 1:08, 1:08, 1:08, 1:07, 1;07, 1:08, 1:08, 1:07, 1:06, 1:07, 1:06, 1:06, 1:04

Swim #4
  • 05m 29s
  • 273.40 yards
  • 01m 60s /100 yards

Cool down. Laps: 1;00, 1:06, 1:08, 1:08, 1:07

  • Calories out: 3653 From lifestyle:2559, From activities:1094
  • Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 3 Hours slept: 7
Bike
  • 1h 20m 01s
  • 21.57 miles
  • 16.17 Mi/hr

Hill ride on the trainer. 6x5min hills. Avg cadence = 77, max speed = 19.69. Drank 24oz water. 171lbs before ride, 168lbs after. Watched an episode of The Simpsons and episode 7 of Homeland (good show!)

  • Calories out: 3187 From lifestyle:2235, From activities:951
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 2 Hours slept: 7
Swim
  • 29m 31s
  • 1640.42 yards
  • 01m 48s /100 yards

Columbia Triathlon - official time = 0:29:31

Bike
  • 1h 14m 03s
  • 25.11 miles
  • 20.34 Mi/hr

Columbia Tri - official time = 1:14:09.

Run
  • 49m 15s
  • 6.25 miles
  • 07m 52s /Mi

Columbia Triathlon - official time = 0:49:16

Columbia Triathlon - 2:38:30.  Not my best on this course, not my worst. Had a 29:31 swim (missed tying my PR by 1 sec), a 1:14:09 on the bike (20.3mph, PR), and a tough run of 49:16 (7:57 pace).  Pleased with the effort, but my run is still not where I want it to be.

  • Calories out: 4325 From lifestyle:2211, From activities:2114
  • Health data: Sleep: 2 Stress: 3 Soreness: 4 Fatigue: 3 Hours slept: 6 Overall Workout: 3
  • RACE DAY: Columbia Triathlon

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 7.5

jcnipper's Training Log


 May 2013 
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