Swim
  • 18m 51s
  • -----
  • -----

Open water swim at Lake Greenwood to practice sighting. Too many boats to get in a good swim.

Run
  • 20m
  • -----
  • -----

Short run with strides at Lake Greenwood state park on the Festival of Flowers course.
348 Calories

We drove down to Lake Greenwood State park, the site of my upcoming tri, Festival of Flowers Triathlon.  Checked out the swim, bike and run course.  I forgot my cycling shoes (duh) so I couldn't ride but got in a short open water swim (while dodging boaters) and a short run on the course.  We met two other guys getting ready for next week's race.  They have raced Festival of Flowers before and gave a couple of tips on the race.

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

unixtool's Training Log


 June 2010 
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