• 1h 38m 15s
  • 32.45 miles
  • 19.82 Mi/hr
  • 40m
  • 1800.00 meters
  • 02m 13s /100 meters

500m wu
4 x (50m + 10 sec rest) kick
300m pull buoy
5 x (100m + 10 sec rest) speed
300m cd

Run #1
  • 42m 48s
  • 0.54 miles
  • 1h 19m 16s /Mi

07/30/2013 Fort Bragg, NC

Run #2
  • 42m 48s
  • 0.54 miles
  • 1h 19m 16s /Mi
Had a great time at Okracoke Island. That place is a beauty. The drive there is scenic and one of a kind. Kicked back, relaxed, and had fun family time.

Now that the mini vacation is done, time to get back to training. Knocked out a really good bike this morning with Steve, riding the loop 3 times with him and 2 other times alone. Worked in some intervals and by the time I was done with my 5th loop, I was pooped. Stopped Garmin when we went around, waiting on someone to join us, and forgot to turn it back on for 2 loops. Grr!

Had a shortened lunch workout, so was only able to do about 2/3 of my planned swim. Better than nothing.

Travel day back home.
  • 1h 22m 49s
  • 10.27 miles
  • 08m 03s /Mi
Okracoke Island.
Woke up earlier than everyone else and got a workout in.

Okracoke Island. Awesome!
Travel day to Okracoke Island in the Outer Banks, NC.
Bike #1
  • 1h 00m 08s
  • 17.80 miles
  • 17.76 Mi/hr
  • 20m 35s
  • 2.85 miles
  • 07m 13s /Mi

garmin didn't register for the first 1/4 mile

Bike #2
  • 5h 11m 16s
  • 3.31 miles
  • 0.64 Mi/hr
Bike #3
  • 5h 11m 16s
  • 3.31 miles
  • 0.64 Mi/hr
  • 44m 27s
  • 1828.80 meters
  • 02m 25s /100 meters
Took my bike to Bragg this morning, but decided not to ride b/c of all the rain from the night before. Instead, rode one of the Livestrong spincycles for an hour. I was NOT feeling it today. Getting those intervals done was a MENTAL effort from heck.

Ran for 20 mins right after the bike. I felt good out there, but no sense it blowing it out.

Swam for lunch. The first interval set was 6x100, then the second was 3x100, much harder effort. The darn pool is 27 meters...strange, but whatever.

  • 1h 00m 05s
  • 8.03 miles
  • 07m 28s /Mi

1 hour Z2 with 3 x 800s @ Z4 + 400 easy jog

Went out today and realized I didn't know what the workout was. I figured it was an hour with a few Z4 efforts sprinkled in. The workout called for 10 mins Z4. Glad I didn't try that in today's humidity and heat!

It was HOT. After the Z4 efforts, I was really feeling it. I think it may be more prudent to start doing those runs in the morning and moving the swim to the afternoons.

Missed this morning's swim b/c I was taking car in to get a hitch put on.

Will be missing most of my workouts this weekend. We're going camping. Guess I could use the time off.

d00d's Training Log

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