Bike
  • 58m 43s
  • 18.01 miles
  • 18.40 Mi/hr

Rail trail ride with Warren. Did 4 x 5 race pace+ efforts. Real easy besides that.

Run
  • 22m 47s
  • 3.18 miles
  • -----

ROTB. Kept a pretty good pace most of the way.

Sport
  • Yoga
  • 1h 00m
Thunder and Lightning again tonight so no swim.  Frown  Did a yoga session instead.

Run
  • 1h 50m 02s
  • 13.44 miles
  • 08m 11s /Mi

Nice Easy long run. Took it real easy for the first 8 miles and then picked up the pace for a couple miles. Felt great and kept my HR super low. Did the run-walk method. 9:40 of running to 20" of running

Total ascent: 963 ft
Mile Splits:

1: 8:28
2: 8:45
3: 8:24
4: 8:49
5: 8:43
6: 8:30
7: 8:02
8: 8:22
9: 7:41
10: 7:32
11: 7:41
12: 7:28
13: 7:52
.44: 8:21

Swim
  • 33m 20s
  • 2341.00 yards
  • 01m 25s /100 yards

OWS at Rocky Pond. I'm not sure that distance is accurate, but thats what the Garmin said and I did feel great out there!

Sport
  • Yoga
  • 50m

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 :(

PeakTriCoaching's Training Log


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