Bike
  • 2h 39m 45s
  • 56.00 miles
  • 21.03 Mi/hr
Run
  • 1h 43m 12s
  • 13.10 miles
  • 07m 53s /Mi
Swim
  • 42m
  • 1931.21 meters
  • -----

Bike
  • 25m
  • -----
  • -----

Easy spin along River Road. Beautiful morning.

Swim
  • 10m
  • -----
  • -----

Little swim in the Russian River without a wetsuit. Water was warm. Fresh water swims are way different than salt water swims.

Drive up to Sonoma County for Vineman 70.3.
Bike
  • 50m
  • 17.00 miles
  • 20.40 Mi/hr

Easy spin down the Silver Strand.

Run
  • 22m
  • 3.00 miles
  • 07m 20s /Mi

Easy run through Balboa Park.

Bike
  • 53m
  • 17.00 miles
  • 19.25 Mi/hr

Computrainer Intervals.

6 x 4 min @ 105%
I started out light, setting the watts down to 210. I slowly vamped it up and ended at my usual 250. Legs felt great.

Swim
  • 20m
  • 804.67 meters
  • 02m 29s /100 meters

La Jolla Cove with no wetsuit. I wanted to get one more wetsuit-less swim in before I left for the race, just in case they rule out suits due to warm water. I hope they allow them. I am WAY slow without my suit in open water.

Run
  • 30m
  • 4.00 miles
  • 07m 30s /Mi

Trail run through Penasquitos Canyon.

I will return here when I can run more than 1/2 hour. Today, I fell in love with running all over again. Time, pace, stride count, breathing, strategy, etc. did not matter today. This was a run for love of the sport. Simply, beautiful.

Strength
  • 1h 00m

Boot Camp @coastalsports.

Whole body, light weight, 500 crunches.

seakiteair's Training Log


 July 2009 
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Time
Distance
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