Bike
  • 4h 03m 11s
  • 80.11 miles
  • 19.77 Mi/hr

Pretty nice long ride. The goal was to average at least 20 mph, but unfortunately I got stuck at a lot of lights. I'd say I probably sat at lights for 5-10 minutes total.

Hydration was going great until my last bottle popped off of when I hit a little pump about an hour from home. I managed to get home alright, but that was very disappointing.

Avg Power: 218
Avg Cadence: 81
Total ascent: 1786

Run
  • 30m 16s
  • 4.13 miles
  • 07m 20s /Mi

ROTB and felt great. My running is really coming along!

Swim
  • 1h 19m 01s
  • 4000.00 yards
  • -----

300 easy
4 x 100 (30 sec)
[4x200 (40 sec), 3x50 (5 sec)]x3
1 x 300 (30 sec)
150 easy

Swim
  • 1h 27m 38s
  • 4000.00 yards
  • -----

500 easy
600 pull (1 min)
3 x 150 (30 sec)
400 pull (45 sec)
4 x 100 (20 sec)
8 x 50 (10 sec)
4 x 100 kick
6 x 150 (30 sec)
250 easy

Run
  • 1h 07m 32s
  • 9.33 miles
  • 07m 14s /Mi

Tempo/Form focused run at lunch. Loop I did was a little bigger than I thought it would be. Felt great out there.

Mile Splits

1: 7:28
2: 7:19
3: 7:07
4: 7:15
5: 7:06
6: 7:06
7: 7:02
8: 6:58
9: 7:19

Run
  • 1h 00m 17s
  • 8.08 miles
  • 07m 28s /Mi

Track workout at the NM track

WU: 2 miles easy

Main: 3 x 1 mile (5')

Mile 1: 5:44
Mile 2: 5:51
Mile 3: 5:56

CD: Little over 2 miles

Had a good workout. It was actually really windy so going one way on the track was pretty tough. My goal was to do sub 6 min miles in each of the miles. Def achieved that goal.

No swim this morning due to lightning :(

Bike
  • 3h 39m 29s
  • 66.86 miles
  • 18.28 Mi/hr

Road the Kancamagus highway with Warren. Had to get up early, he picked me up at 5:00am, but we got up to Lincoln in about 1:45 which was great. We parked at Loon mountain. Here's the data:

Section 1 (first uphill section from Lincoln to of the Kanc)

Avg Power: 257
Avg Speed: 12.64
Distance: 11.06
Cadence: 83

Section 2 (top of the Kanc to Conway:

Avg Power: 156
Avg Speed: 25.4
Distance: 21.92
Cadence: 64

Section 3 (Conway to top of Kanc)

Avg Power: 254
Avg Speed: 21.91
Distance: 11.06
Cadence: 82

Section 4 (top of Kanc back to Lincoln)

Avg Power: 166
Avg Speed: 27.04
Distance: 12.17
Cadence: 67
(Road around Loon for a couple minutes waiting for Warren).

Total Ascent: 4506 feet
Total Avg Power: 221
Total Avg Cadence: 77

This ride went extremely well. I've always wanted to do this ride and it was a great training session. It was definitely a great/tough workout, but it actually wasn't as hard as I thought it was going to be.

The weather was gorgeous and we had a great ride!

Run
  • 10m 15s
  • 1.30 miles
  • 07m 53s /Mi

Nice easy ROTB. Had a nice little hill so the HR got a little higher than planned.

Sport
  • Yoga
  • 1h 00m

Bike
  • 1h 15m 21s
  • 26.12 miles
  • 20.80 Mi/hr

Ride on the rail trail

WU: 15' easy
3 x 1' hard

Main: 4 x 10' in z4(2')
rest of ride at about 80%

Avg Power: 241
Avg Cadence: 84

Run
  • 36m 04s
  • 5.14 miles
  • 07m 01s /Mi

ROTB

10' in z1
3 x 4' in z3
rest in low z2 and z1

Felt terrific on the run today.

Bike
  • 1h 02m 17s
  • 21.19 miles
  • 20.41 Mi/hr

Easy recovery/high cadence focused ride this morning.

Actually went a little harder than planned for the last 10-15 minutes because I was a little worked up from a driver that pulled up to the side of me and told me that I shouldn't ride is places were there aren't cars around. I honestly may have cost him about 10 seconds of his life as I did have to pull out a little into the road because I was in the center of Groton and there were cars parked on the side of the road. There was definitely enough room for cars to get by me, but a car in front of him chose to be courteous and waited to pass me until I was passed the parked cars. I laughed at him initially but he kept at it so I told get the F out of here. He then decided to pull over, but I just road right passed him. He then pulled back out and starting badgering me again. I had a few more nice words for him and he finally left.
I am absolutely appalled by people like this. There is no question he took more time out of his day to bitch at me than it took for him to slow down waiting for me.

Ok, I'm done venting and looking forward to enjoying the rest of this beautiful day.

Avg Power: 220
Avg Cadence: 90

Run
  • 05m 02s
  • 0.59 miles
  • 08m 32s /Mi

Easy speed walking off the bike.

PeakTriCoaching's Training Log


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