Swim
  • 45m
  • 2600.00 yards
  • -----

4x200 @<3:00 per 200.
500 @8:04.
6x200 @<3:03

Base 3:

Run
  • 1h 35m 13s
  • 11.79 miles
  • 08m 05s /Mi

First part of the run was in the poring rain... then it calmed down to just sprinkles and rain off and on. Legs were pretty heavy stiff starting this run off. Needed a bit more nutrition prior to and during the run to get some pep in the legs.

Swim
  • 55m
  • 3000.00 yards
  • -----

5x400 @ 6:30-45 each.

Finished with the 500 @ 7:25.

Bike
  • 4h 00m 58s
  • 76.56 miles
  • 18.45 Mi/hr

Run #1
  • 28m 14s
  • 3.75 miles
  • 07m 32s /Mi

Pretty stiff till I got the first mile or so done. then I loosened up a bit and was able to stride fairly smoothly.

Bike
  • 4h 11m 16s
  • 77.20 miles
  • 18.43 Mi/hr

Pretty windy and hot day and the legs were pretty much shot (biking wise) after this one...

Run #2
  • 29m 21s
  • 4.02 miles
  • 07m 18s /Mi

Ran right off of the bike and was holding back initially and then just clipping along eventually.

Swim
  • 40m
  • 2250.00 yards
  • -----

did the 3x500 all just under 7:30... pretty decent for this point in the year.

Run
  • 30m
  • 3.30 miles
  • -----

Did a hill run on the treadmill at Lifetime Fitness. Pretty solid effort with it at level 15 and speed 6.5.

Certainly felt it in the quads after the hard workout.

Strength
  • 1h 30m

Did a full and Heavy MS workout. Did 20-50 rep / set of Core 4 and 3.

Swim
  • 1h 00m
  • 3000.00 yards
  • -----

Did the first 10x100 @ <1:28.
Did the second 10x100 @ <1:29.


Bike
  • 2h 16m 49s
  • 45.83 miles
  • 20.10 Mi/hr

Just can't believe how much better and faster the D-6 is... pretty awesome to have nice equipment:-)

Strength
  • 1h 30m

Did the MS workout and Core 1 with 20+ reps each exercise.

jarheadjred's Training Log


 July 2010 
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