Bike
  • 34m 15s
  • 9.20 miles
  • 16.12 Mi/hr

Speed/Cadence
6' wu
22' small ring spin (98-117rpm)
6' cd
Outdoor variation on the high rpm trainer workout. Decided to try it on the hills around the house instead of the trainer. My knees are bothering me.
529 Calories.

Swim
  • 30m
  • -----
  • -----

Met with Chaderbox at Five Forks pool and he helped me work of various parts of my stroke and taught me a few drills. Thanks for all of the help Chad.

Run
  • 40m 09s
  • 3.92 miles
  • 10m 14s /Mi

Tempo run trying to beat my time on this route from March. This midday run also serves as great prep for my upcoming tri. I didn't gauge the pace correctly as I had to stop and walk 3 times or I was going to blow up!

At time of run Temp = 91F and Humidity = 94%. Urgh!!!

1st half 18:43
2nd half 21:25
Calories = 747

Run
  • 59m
  • 5.46 miles
  • 10m 49s /Mi

Good run this morning. Was hampered by a very strong call from nature around mile 3.5.

1031 Calories burned.

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches (FB)
    1
    25
    25
    0
    0
  • ABS - Supermans
    1
    60
    60
    0
    0
  • 1
    15
    15
    0
    0
  • CORE - Back Extensions (FB)
    1
    15
    15
    0
    0
  • CORE - Crunches (FB)
    1
    25
    25
    0
    0
  • CORE - Medicine Ball Twist
    1
    30
    30
    0
    0
  • CORE - Pushups (FB)
    1
    15
    15
    0
    0
  • CORE - Supine Hip Extension (FB)
    1
    15
    15
    0
    0
This morning was warmer and much more humid than usual.

  • Health data: Hours slept: 7
Swim
  • 54m 46s
  • 2000.00 meters
  • 02m 44s /100 meters

Straight 2000M swim

Bike
  • 1h 55m 31s
  • 33.00 miles
  • 17.14 Mi/hr

Strong ride.

Calories 1901

Swim
  • 20m
  • 600.00 meters
  • 03m 20s /100 meters

Tried to do an open water swim at Paris Mountain but they would only allow me to swim in a small area. Still got a chance to swim in a lake and work on sighting which was the purpose of the workout, but I was hoping to do longer lengths to ensure I was staying on course. I ended up doing 10 or so 'laps' in the small area sighting off of land marks on the bank. It was good training though.

Picked up a tri suit today.  Tomorrow's brick will give me another opportunity to check my race day setup, nutrition and hydration.  I was hoping to have a chance to do a swim-bike-run brick, but the pool doesn't open until 7:30 so that is a little later than I had planned.  I want to work on bike dismount and transitions tomorrow while fatigued.  These next two weeks will be focused on race day specifics.

unixtool's Training Log


 June 2010 
SunMonTueWedThuFriSat
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Time
Distance
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