Bike
  • 1h 00m 08s
  • 20.07 miles
  • 20.03 Mi/hr

Couldn't decide whether to get this workout in this morning or later because it was supposed to rain, but I'm very glad I did it this morning because I stayed dry although it was pretty windy.

Did a ride on the rail trail:

WU: 15' with a few 30" bursts

Main: 5 x 4 of 50/50 hard then easy with 3' rest between.

CD: 5' easy

Avg Power: 237
Avg Cadence: 81

Run
  • 30m 01s
  • 4.02 miles
  • 07m 28s /Mi

ROTB- 10' easy, 10' in z3 (7 min or just below pace), 10' easy

Swim
  • 1h 09m 41s
  • 3200.00 yards
  • -----

Y Tri swim class. My new buddy Liz was there and she is fast! She really pushed me which was great:

300 Easy
2 x 100 kick
[3 x 100 (1 min), 200 easy (20")] x 4
200 Pull Buoy
300 Easy

Run
  • 1h 00m 06s
  • 7.52 miles
  • 07m 59s /Mi

Nice easy recovery run this morning. Lets felt pretty good except the top of my right foot is bothering me a little bit.

Run #1
  • 2h 03m 43s
  • 16.20 miles
  • 07m 38s /Mi

Nice long run. Went out nice and easy, hit some of Pepperell's finest hills, then picked up the pace.

Mile Splits:

1: 7:52
2: 8:00
3: 7:49
4: 7:57
5: 7:53
6: 7:50
7: 7:41
8: 8:00
9: 7:21
10: 7:25
11: 7:21
12: 7:25
13: 7:20
14: 7:13
15: 7:26
16: 7:23

  • 2: 1:40

  • http://connect.garmin.com/activity/51624198

    walked for about a quarter mile after.

    Run #2
    • -----
    • 2.00 miles
    • -----

    Did a private running lesson with one of my swimmers that is planning to do a tri next. I ran along side her most of the time and it went well.

    Run
    • 15m 03s
    • 2.00 miles
    • 07m 32s /Mi

    ROTB. Legs felt great. I feel so much better after a quick run than I do when I get off the bike.

    http://connect.garmin.com/activity/51624205

    Bike
    • 5h 26m 07s
    • 100.04 miles
    • 18.41 Mi/hr

    Century ride...went out 111 and ended up making a new friend named Ed. I was passing him and we ended up chatting and riding together for about 30 miles, which was nice company on such a long ride. Stopped once when he got a flat, but only for 5 minutes tops.
    Definitely got tired at the end, but pretty good ride over.

    Avg Power: 205
    Avg Cadence: 77
    Total Ascent: 2510


    http://connect.garmin.com/activity/51624323

    Swim
    • 58m 18s
    • 3000.00 yards
    • -----

    300 easy
    6 x 75 (25 drill/50 free, 20 sec)
    500 (1 min)
    2 x 300 (45 sec)
    6 x 100 (20 sec)
    200 Pull Buoy
    100 kick
    250 easy

    Run
    • 1h 00m 03s
    • 7.73 miles
    • 07m 46s /Mi

    Went straight home after my swim and got this workout in. We're expected to get 4 inches of rain today with some heavy winds so I wanted to get the workout in.

    Mile Splits:

    1: 7:32
    2: 7:55
    3: 7:43
    4: 7:28
    5: 7:40
    6: 7:52
    7: 7:42

  • 73: 6:06

  • Tried to take it easy out there and definitely didn't feel 100%. It was also pretty humid out there.

    No workouts for me again today as I'm still not feeling well.  Throat seems to be doing better, but still not great and my cold has gotten worse.  Put in a few extra hours at work which was nice, but I should be good to go tomorrow hopefully.
    No training for me today Frown.  Wasn't feeling well and stayed home from work.  However, I did still have to teach both of my swimming classes, which wasn't too bad.  Hopefully I'll be able to get back into the swing of things tomorrow.

    PeakTriCoaching's Training Log


     October 2010 
    SunMonTueWedThuFriSat
          1 2
    3 4 5 6 7 8 9
    10 11 12 13 14 15 16
    17 18 19 20 21 22 23
    24 25 26 27 28 29 30
    31      
     
    Time
    Distance
    • August's totals
    • July's totals
    • 2014 totals
    • 2013 totals