Run
  • 56m 19s
  • 6.73 miles
  • 08m 22s /Mi

Quite a morning! Run TT, so did a 5K at the high school track

WU: 2.01 miles in 16:00

Main: 5K

Mile 1: 6:01
Mile 2: 6:18
Mile 3: 6:26
Total Time: 19:19

Avg HR: 189
Max HR: 200

Pushed it hard and I'm pretty happy with my results. Clearly I went out too fast so I think I could have done a little better if I went slower in the first mile.

CD: 1.62 miles

walked for about 5 minutes and then did a light jog for the next 15 minutes.

I'm not going to get into the fact that the remote for my car crapped out and my car is still in the high school parking lot. :(

Swim
  • 58m
  • 3000.00 yards
  • -----

Did a little extra chatting after teaching my class so didn't get in as quickly as I had hoped, but still got my full workout in

WU: 300

Main: 20 x 100 (15')
400 drill, 100 finger tip, 100 catch up drill, 100 pull buoy, 200 single arm

CD: 200

Bike
  • 50m 06s
  • 18.21 miles
  • 21.81 Mi/hr

Bike TT Day! First real ride on the computrainer as well. I setup a simulated course of flat that was about 10 miles so I had plenty of distance to work with.

WU: 15' total. 10' easy with 3 x 30" (30") at the end then 2 x 1' efforts.

Main: 20' TT.

Avg Power: 286
Avg Cadence: 86
Avg Speed: 23.15
Max Speed: 25.09
Avg HR: 182
Max HR: 191
Distance: 7.59

CD: 15' easy

Overall, not very happy at all with my results. However, there are a few variables that probably affected my results so no worries. I definitely went hard, but I think my legs were still a little tired from Sunday's 80 miler.

Run
  • 20m
  • 2.23 miles
  • 08m 58s /Mi

easy ROTB

Sport
  • Yoga
  • 1h 00m

Bike
  • 15m 11s
  • 4.42 miles
  • -----

More setting up of the computrainer. I think I've finally got it figured out. Spent about 2 hours total working on it.

Run
  • 20m 01s
  • 2.08 miles
  • 09m 37s /Mi

Very easy ROTB with Veronika. Felt really good, but it was very slow.

Bike
  • 4h 37m 02s
  • 80.43 miles
  • 17.42 Mi/hr

Nice long ride with Veronika. Very hilly ride. The total ascend was 3716. I really focused on not going too hard on the uphills, which was a good move. However, I did feel tired towards the end.

Avg Power: 193
Avg Cadence: 71

Swim
  • 21m 32s
  • 1460.00 yards
  • 01m 28s /100 yards

Nice easy swim with Veronika after our ride. Her and her family came over to my parents place at lake Contecook.

Run
  • 50m 47s
  • 6.07 miles
  • 08m 22s /Mi

Super easy run. Big day planned for tomorrow so taking it easy and switched this planned speed workout into a really easy run. Counted my cadence quite a bit and did a good job keeping my cadence up even at the slower pace.

Splits:

1: 8:16
2: 8:03
3: 8:25
4: 8:33
5: 8:24
6: 8:29

Swim
  • 53m 07s
  • 3467.00 yards
  • 01m 32s /100 yards

Swam at lake Contacook again. Rocked the wetsuit this time. The distance my Garmin came up with seems a bit off, but I'm pretty sure I did about the distance I have listed.

Run
  • 05m 03s
  • 0.58 miles
  • 08m 43s /Mi

Easy ROTB

Bike
  • 1h 53m 43s
  • 37.22 miles
  • 19.64 Mi/hr

Road to my LBS, did a quick bike fitting to get a little bit more aggressive with my aero postion, then road home. New fit feels good so far.

Avg Power: 252
Avg Cadence: 82

PeakTriCoaching's Training Log


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