Bike
  • 3h 09m 43s
  • 50.11 miles
  • 15.85 Mi/hr

My first 50 mile ride. This one was tough because it was on the hills around my house, not on the swamp rabbit trail.

I noticed after mile 33 that my bike endurance took a dive. Now this could be caused by several reasons, but I need to keep training these longer distances.

4280 calories burned.

Bike
  • 1h 00m
  • 21.27 miles
  • 21.27 Mi/hr

Trainer Ride

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Obliques
    1
    25
    25
    0
    0
  • CORE - Crunches (FB)
    1
    25
    25
    0
    0
  • CORE - Level 1 Drills from Insanity
    1
    5
    5
    0
    0
  • CORE - Reverse HyperExtension (FB)
    1
    25
    25
    0
    0
  • CORE - Side Planks
    1
    30
    30
    0
    0
  • CORE - Superman (FB)
    1
    25
    25
    0
    0
  • CORE - Supine Leg Curl (FB)
    1
    25
    25
    0
    0

Run
  • 39m 21s
  • 4.00 miles
  • 09m 50s /Mi

Easy 4 miles at 10:30 pace. I have a hard time with pace control on the road.

812 Calories
92F with 51% humidity


 I was planning on doing the swim after tonights meeting.  Well, the lightning storm closed to pool down.  I guess it wasn't so bad, I got to come home and hang out with Sophie tonight.  We watched the Backyardigans and I put her to bed.  It was nice.

Run
  • 47m 15s
  • 5.00 miles
  • 09m 27s /Mi

Tempo:
1 mile warm up @ 10:00 per mile
3 miles @ 8:57 per mile
1 mile cool down @ 10:00 per mile
896 Calories

Good nights sleep last night.  My body is slightly tired from yesterday's core, bike, and run.  Today is just a swim which will be nice, but tomorrow is a tough day with a tempo run a swim.

Work issues prevented me from getting in my swim work out today.

Bike
  • 1h 04m 59s
  • 18.14 miles
  • 16.75 Mi/hr

RPE 3-4 with some out of the saddle climbing. My quads felt weak during the first few miles. Temp 91 degrees and windy. It felt nice.

1504 Calories

Run
  • 41m 05s
  • 4.01 miles
  • 10m 15s /Mi

Easy 4 miles @ 10:30 per mile. I was on the treadmill, and didn't know the exact speed to set it at for 10:30 per mile so I used 5.9 mph. It is close enough.

724 Calories

Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • 1
    25
    25
    0
    0
  • CORE - Crunches (FB)
    1
    25
    25
    0
    0
  • CORE - Elbow Bridge (FB)
    1
    25
    25
    0
    0
  • CORE - Reverse HyperExtension (FB)
    1
    25
    25
    0
    0
  • CORE - Side Planks
    2
    30
    30
    0
    0
  • CORE - Superman (FB)
    1
    25
    25
    0
    0
  • CORE - Supine Leg Curl (FB)
    1
    25
    25
    0
    0
  • CORE - V-Ups (FB)
    1
    25
    25
    0
    0

Swim
  • 1h 02m 23s
  • 2250.00 meters
  • 02m 46s /100 meters

WU: 4 x 150
150 4:03
150 4:26
150 4:01
150 4:05
MS: (1650 ladder)
275 7:41
250 6:56
225 6:24
200 5:41
175 5:02
150 4:08
125 3:24
100 2:48
75 1:55
50 1:13
25 0:33

unixtool's Training Log


 August 2010 
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