• 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!

  • 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.

  • Yoga
  • 1h 00m

  • 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

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


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

Felt terrific on the run today.

  • 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

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

Easy speed walking off the bike.

  • 41m 55s
  • 2658.00 yards
  • 01m 35s /100 yards

OWS at Rocky Pond to starts off the day. Really focused on relaxing out there and felt good.

  • 3h 54m 38s
  • 64.73 miles
  • 16.55 Mi/hr

Yup, the speed I have listed is right. Had some super steep climbs and windy ride today. We went on a lot of back roads that weren't in very good condition so couldn't make up much time on the downhills.

Avg Power: 198
Avg Cadence: 72
Total Ascent: 3648 ft

  • 1h 00m 01s
  • 6.84 miles
  • 08m 46s /Mi

ROTB. Tough run on a very technical trail up a hill/mountain. Felt really good out there.

  • 1h 38m 21s
  • 3600.00 yards
  • -----

500 easy
600 pull (1 min)
3 x 150 (30 sec)
400 pull (45 sec)
8 x 100 (20 sec)
4 x 100 kick
4 x 75 (20 sec)
2 x 100 (20 sec)
250 easy

Didn't get nearly as much distance in as normal, but really had a great day in the pool. My new friend Doug worked with me a few things that don't agree with the style I teach, however, they worked very well and I think he's made me a believer.

  • 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

  • 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.

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


PeakTriCoaching's Training Log

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