Swim
  • 35m 56s
  • 1750.00 yards
  • -----

The life guard was over 40 minutes late this morning so I had to wait to start teaching this tri swim class. As a result, I had to cut my swim short to get to work :(

400 easy
100 kick
100 easy
100 kick
100 easy
6 x 75 (50 fast, 25 easy, 20 sec)
[3x100 (30"),

1st 100: 1:21
2nd: 1:22
3rd: 1:22

250 Easy

Sport
  • Yoga
  • 50m

Run
  • 20m 10s
  • 2.50 miles
  • 08m 04s /Mi

Easy ROTB

Bike
  • 1h 11m 26s
  • 26.04 miles
  • 21.87 Mi/hr

Getting too cold to ride in the morning so waited till after work.

Avg Power: 240
Avg Cadence: 86

DNF details/race report is up

Run
  • 1h 56m 14s
  • 15.00 miles
  • 07m 45s /Mi

Did a long run this morning to make up for the lack on running I did yesterday. :(

Actually had a great run. Took it really easy for the first 4 miles then picked it up for about the next 8 miles, then picked it up some more for about 3 miles, then a 1 mile cool down. Has some good hills in there too.

Mile Splits:

1: 8:19
2: 8:17
3: 8:12
4: 8:33 (had a quick pee break)
5: 7:55
6: 8:00
7: 7:56
8: 8:03
9: 7:28
10: 7:33
11: 7:24
12: 6:57
13: 6:34
14: 6:45
15: 8:11

Swim
  • 57m 47s
  • 3000.00 yards
  • -----

200 easy
100 kick
100 easy
100 kick
6 x 100 (75 Drill, 25 free, 20 sec)
500 (1 min)
2 x 300 (45 sec)
6 x 100 (20 sec)
200 easy

Had a great/hard swim tonight at the Y. We had a new woman join class that is a great swimmer so she really pushed me.

Swim
  • 31m 18s
  • 2112.00 yards
  • 01m 29s /100 yards

Had a great swim. Took it quite easy out there and really focused on my glide. Very happy with my time.

Bike
  • 1h 02m 42s
  • 20.86 miles
  • 19.96 Mi/hr

Had an awesome start to the race. Really bummed about the wheel problem, but still need to remember how lucky I am to be OK.

Avg Power 257

My first and hopefully last DNF!  :(

Bike
  • 18m 51s
  • 5.52 miles
  • 17.57 Mi/hr

Prerace warm up. Did the first few miles of the course that included the first little climb. I ran out of batteries on my powertap during my last ride and forgot all my settings got whipped when I put the new battery in so spent some time placing with that and eventually had to go to Syracuse bike for help.

Run
  • 10m 01s
  • 1.42 miles
  • 07m 03s /Mi

ROTB, most of run at race pace and some a little faster.

Swim
  • 10m 46s
  • 687.00 yards
  • 01m 34s /100 yards

Warm up at race site. Water was a bit chilly, but felt good.

Travel day.  Leaving work a little early to head to Syracuse for Sunday's race.  Hopefully be on the road by 4.
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

PeakTriCoaching's Training Log


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