Run #1
  • 19m 53s
  • 3.10 miles
  • -----

4th of July 5K - pr

Run #2
  • 25m
  • 2.50 miles
  • -----

EZ warmup and cooldown for race.

Bike
  • 30m
  • 8.00 miles
  • -----

30 min spin cycle, with a few harder intervals

Run
  • 15m
  • 2.00 miles
  • -----

Off the bike -- tossed in a couple of quick 1/4 miles.

Run
  • 55m
  • 6.75 miles
  • -----

Hill work

Swim
  • 1h 15m
  • 3500.00 yards
  • -----

Bike
  • 2h 00m
  • 35.00 miles
  • -----

1 hour easy warmup, then group ride.

Hung with the B group, avg. 20.3

Swim
  • 1h 00m
  • 3000.00 yards
  • -----

Bike
  • 1h 24m
  • 16.00 miles
  • 11.43 Mi/hr

super chill ride with Carmel -- she's getting stronger on the bike!

Run
  • 1h 16m
  • 9.20 miles
  • 08m 16s /Mi

15r/30sec walk. last 3 fast in every group.

kenail's Training Log


 July 2009 
SunMonTueWedThuFriSat
    1 2 3 4
5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28 29 30 31 
 
Time
Distance