Bike #1
  • 15m 33s
  • 4.30 miles
  • 16.59 Mi/hr

Warm up for bike

Run #1
  • 08m 13s
  • 1.15 miles
  • 07m 08s /Mi

Warm up for race

Swim
  • 22m 24s
  • 1408.00 yards
  • 01m 35s /100 yards
Bike #2
  • 1h 08m 50s
  • 26.30 miles
  • 22.92 Mi/hr
Run #2
  • 41m 37s
  • 6.20 miles
  • 06m 43s /Mi

Bike
  • 43m 41s
  • 15.05 miles
  • 20.67 Mi/hr

Nice easy ride with a few 5' race pace efforts. I'm not evening going to get into talking about the truck that tried to run me off the road.

Run
  • 12m 36s
  • 1.63 miles
  • 07m 44s /Mi

ROTB with a few 30" strides at race pace

Sport
  • Yoga
  • 1h 00m

Swim
  • 35m 16s
  • 2341.00 yards
  • 01m 31s /100 yards

OWS at Potanipo. Focused on my breathing and I'm planning to breath every 4th stroke for the most part at the race on Sunday. Should be good!

Bike
  • 3h 14m 32s
  • 61.21 miles
  • 18.88 Mi/hr

Tough Ride. Did a nice look up through Peterborough NH, but it was very hilly. My legs felt very tired and I really had to battle out there.

Avg Power: 216
Avg Cadence: 79
Total ascend: 2599

Run
  • 20m 02s
  • 2.51 miles
  • 07m 59s /Mi

Form focused ROTB.

Run
  • 1h 00m 01s
  • 8.13 miles
  • 07m 23s /Mi

Nice moderately paced run this afternoon. Really focused on my form but did a few .15 mile strides as well.

Mile Splits:

1: 7:16
2: 7:34
3: 7:20
4: 7:01
5: 7:18
6: 7:20
7: 7:26
8: 7:39

Swim
  • 1h 19m 53s
  • 3500.00 yards
  • -----

400 easy
6x75 (50 fast, 25 easy, 20 sec)
[3x100 (1 min), 200 easy (10 sec)] x 4
4 x 100 kick
250 easy

Run #1
  • 10m
  • -----
  • -----

Went to the Merrimack Y with Nancy to do some film of our running form

Bike
  • 1h 11m 51s
  • 21.43 miles
  • 17.90 Mi/hr

Brick with Warren. Had a few decent climbs on the ride

Run #2
  • 27m 26s
  • 3.46 miles
  • 07m 56s /Mi

Went sockless for the first time since with the new Zoots since my first run. My feet felt a lot better in them than the first time so I'll probably rock them in the race this weekend.

Sport
  • Yoga
  • 1h 00m

Run
  • 1h 31m 28s
  • 11.38 miles
  • 08m 02s /Mi

Did yesterday's planned run this morning and felt good. Really focused on my form and then did a couple faster miles towards the end.

Splits

1: 8:55
2: 8:22
3: 8:36
4: 8:10
5: 7:55
6: 7:43
7: 8:16
8: 7:52
9: 7:01
10: 6:50
11: 8:26
.38: 3:16

Was supposed to swim tonight, but had to instruct the class instead because the other instructor hurt his ankle and couldn't make it.

PeakTriCoaching's Training Log


 August 2010 
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