Swim
  • 1h 00m
  • 3200.00 yards
  • -----

WU: 400
MS: 12x25 ez/med/fast 10" rest.
Then 400 on 20" rest.
Next is 2x200 on 15" rest.
Then 4x100 on 10" rest.
Swim 200 ez.
Then swim 4x150 w/paddles on 20" rest.
Last is 6x50 FAST on 20" rest.
CD: 200

Base 3:

Bike
  • 2h 00m
  • 38.00 miles
  • -----

Not positive on distance. First hard/long ride out on the D-6. It felt AWESOME!!! Can't believe how cool the frame sounds and feels while riding. Will take some time to readjust my neck and back muscles to get used to the super aero position.

Run
  • 55m
  • 7.34 miles
  • 07m 29s /Mi

Ran right after the bike. Felt pretty drained. Forgot my nutrition for the bike so I was nutrient deficient for the run but I got through it ok. Need to remember my hat cause I had bad sunburn and the run only made it worse:-(

(Summer heat + Sun ) - Sunscreen = Sunburn

Don't forget to cover your skin when you go out in the sun for extended workouts:-)

Run
  • 1h 00m
  • 6.00 miles
  • -----

Ran 10 minutes out to the Chippewa track. Did 7x800 @ 3'00"'s and 400 @2'00" in between for rest. Jogged home in 10 minutes as cool down.

Strength
  • 1h 30m

Strength routine + core 2&3 and some plyometrics.

Bike
  • 30m
  • -----
  • -----

Did a quick spin on the new tri/tt bike up Hodgeson and back...

Bike
  • 55m
  • 18.00 miles
  • -----

Rode nice and easy over most of the Turtleman triathlon route from my new place on Tanglewood.

Swim
  • 15m
  • 800.00 yards
  • -----

Just an easy swim to get the arms and legs loosened after the workout.

Strength
  • 1h 30m

Did a full workout against my normal strength routine.

Incorporated core 1 & 2 @15-25 reps of each exercise.

Transition:

jarheadjred's Training Log


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