Run
  • 50m 06s
  • 7.00 miles
  • 07m 10s /Mi

Ran out to the Chippewa track and everything went well. Pushed hard on the 6x800 and did super easy 400 in between each interval.

Bike
  • 49m 27s
  • 17.91 miles
  • 21.73 Mi/hr

Did a warm up @ Withrow course and then the TT.

Averaged 22.6 @ 230watts...
Time: 35:55

Next time I'm breaking 35 minutes for sure...

Skipped the strength session at night due to severe cramping from the 2 speed workouts early evening.

Swim
  • 1h 00m
  • 2800.00 yards
  • -----

Busted out the entire workout and felt pretty good throughout. basically kept the 4x's @ 1:35,1:32,1:29,1:25 ended @1:39, 1:35, 1:32, 1:29...

Base 3:

Bike
  • 2h 01m 32s
  • 39.94 miles
  • 19.72 Mi/hr

Rode the D6 and it felt really good. It's going to take a little while to get the muscles all used to the aggressive position, but will be well worth it in the end.

Strength
  • 1h 30m

MS Phase Workout

Base 3:

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.

jarheadjred's Training Log


 June 2010 
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