Run
  • 56m 46s
  • 7.55 miles
  • 08m 01s /Mi

Track workout. Grabbed the wrong HR monitor so no HR data.

WU: 1.5 miles easy

Main: 3 x 1 mile (.5 recovery) all out so wasn't going for even splits

Mile 1: 5:35
Mile 2: 5:49
Mile 3: 6:02

CD: 1.55 miles

Swim
  • 31m 54s
  • 2077.00 yards
  • 01m 32s /100 yards

Open water swim with Warren at Rocky Pond. Felt quite tired out there and didn't hydrate as well as I normally do after the hard run this morning.

Bike #1
  • 1h 07m 16s
  • 23.72 miles
  • 21.16 Mi/hr

Very hot and muggy day, but had to give the new fit a ride after work. It was definitely a little different, but I really liked it.

Avg Power: 238
Avg Cadence: 84

Bike #2
  • 20m
  • 5.00 miles
  • -----

Did a bike fit at FitWerx today. It went extremely well and we made some great adjustments. The time is obviously an estimate, but the whole process did take a little over 3 hours.

Run
  • 05m
  • 0.61 miles
  • 08m 12s /Mi

RTOB

Bike
  • 1h 00m 26s
  • 20.92 miles
  • 20.77 Mi/hr

Little bit of a frustrating morning, but did get an ok ride in, but had some issues with my front brakes.

Avg Power: 239
Avg Cadence: 80

Run
  • 10m 52s
  • 1.31 miles
  • 08m 18s /Mi

ROTB, thinking about form a lot.

Sport
  • Yoga
  • 1h 00m

Swim
  • 1h 13m 42s
  • 3500.00 yards
  • -----

300 easy
100 kick
100 easy
100 kick
100 easy
[100 easy (1 min), 4x50(15 sec/5sec]x6
20 x 25 (easy/fast, 10 sec)
300 drill, 100 of FT, Catch up, and pull
200 CD

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!

PeakTriCoaching's Training Log


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