Bike
  • 1h 37m 17s
  • 33.10 miles
  • 20.41 Mi/hr

A pretty disappointing ride today. The plan was a 10 min wu + cd with the rest of the ride at race pace. However, my powertap appears to have run out of battery (hopefully!) so I have to get that figured out asap. I'm pretty sure I went faster than that, but I spent about 2/3 of the ride on the rail trail and my garmin has a hard time in the woods like that. Oh yeah, did I mention it was absolutely freezing! Looks like I'll be doing the majority of my rides indoors from now on.

Run
  • 05m 01s
  • 0.62 miles
  • 08m 05s /Mi

Easy ROTB, but my legs were freezing.

Sport
  • Yoga
  • 1h 00m

Swim
  • 1h 14m 20s
  • 3500.00 yards
  • -----

300 easy
8 x 50 (20 sec)
4 x 100 (20 sec)
[3x100 (5 sec), 50 (1 min)]x4
8 x 50 (fast/easy, 30 sec)
300 pull
300 kick

Run
  • 45m 01s
  • 6.27 miles
  • 07m 11s /Mi

Tempo/form focused run

WU: 2 miles

Main: 3 miles at race pace. Mile Splits:

1: 6:41
2: 6:46
3: 6:43

CD: 1.27 miles

Felt good out there. Splits were a little fast, but I did use the run-method that I will be using on Sunday.

Feeling really confident about my run.

Sport
  • Yoga
  • 50m

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

PeakTriCoaching's Training Log


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