Columbus,OH 
Today
Sunny High 76FLow 59F
  • Temp: 63F
  • Hum: 93%
  • W: 4mph WSW
TUESDAY
Sunny
High 70F
Low 56F
WEDNESDAY
Patchy rain possible
High 68F
Low 52F
THURSDAY
Partly cloudy
High 72F
Low 59F
FRIDAY
Torrential rain shower
High 74F
Low 58F
Swim
  • 32m 38s
  • 1500.00 yards
  • 02m 11s /100 yards

OWS - race

Bike
  • 1h 13m 11s
  • 25.00 miles
  • 20.50 Mi/hr

Race

Run
  • 53m 25s
  • 6.20 miles
  • 08m 37s /Mi

Race

Swim
  • 28m
  • 1500.00 yards
  • 01m 52s /100 yards

OWS in Alum Creek -prep for race day.

Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Deadlifts
    3
    9
    9
    20
    20
  • BACK - Roman Chair
    2
    20
    20
    0
    0
  • BICEPS - Pullups
    3
    6
    8
    7
    7
  • CHEST - Flat Bench Press
    3
    6
    8
    75
    75
  • 3
    90
    90
    12
    12
  • LEGS - Standing calf raises
    3
    90
    90
    12
    12
  • LEGS - Standing Reverse Calf Raises
    9
    7
    7
    80
    140
  • TRICEPS - Assisted Dips
    3
    6
    7
    5
    5

Bike
  • 1h 16m 01s
  • 20.00 miles
  • 15.79 Mi/hr

GAH! So slow!
5 minute w/u
6 x 6min Zone4/1min easy spin

Then after the intervals, I just kept going until I got to 20 miles.

I was sweating like a pig and really working hard. Getting some noise from the drivetrain. Hmmm.

Interval 1: 1.86mi/.25 miles
Interval 2: 1.82mi/.25mi
Interval 3: 1.79mi/.11mi (got off to adjust trainer)
Interval 4: 1.77mi/.25mi
Interval 5: 1.80mi/.22mi
Interval 6: 1.73mi/.21mi

So I was getting progressively more tired. That's good.

851 calories

Run
  • 35m 55s
  • 3.64 miles
  • 09m 52s /Mi

SLOW warmup, with the dogs for part of it.

Then 6 x 400 Hard/Easy

Felt REALLY good but turned out to be not my best effort. Still, pleased that I felt this good considering the workout schedule I've had - running or biking every day pretty hard for several days straight.

Lap 1: 2:11 6.9mph
easy lap
Lap 2: 2:01 7.4mph
easy lap
Lap 3: 2:01 7.4mph
easy lap
Lap 4: 2:13 6.7mph (uphill)
easy lap
Lap 5: 2:08 7.0mph
easy lap
Lap 6: 1:55 7.8mph
c/d

So my last lap was on track with what I've done before. The other ones were subpar.

Run
  • 1h 01m 46s
  • 5.39 miles
  • 11m 28s /Mi

Jogger with only one kid - went to library, took a break there, then ran home.
Quite hilly! I was surprised. Had to walk a couple hills partway.

498 cal
HR pretty low. I was talking to Nora a lot, so it was slower.
Total ascent 650 feet.


alicefoeller's Training Log


 June 2009 
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Time
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