Bike
  • 1h 13m 17s
  • 13.31 miles
  • 10.90 Mi/hr

Rocky Point Main Loop with:

Water Bottle Hill
Campsite
Log Jam

10.9 m/ph average speed

What a great ride today. Beautiful out (overcast, but finally not humid). I rode faster than I think I ever did at RP even with the hills. The hills are getting easier. Much needed day off tomorrow - trained nine days in a row.

Run
  • 35m
  • 3.35 miles
  • 10m 27s /Mi

jogged 6:30
walked :30 for five sets for 35 min total

Swim
  • 27m 40s
  • 900.00 yards
  • 03m 04s /100 yards

Bike
  • 27m 43s
  • 10.00 miles
  • 21.65 Mi/hr

On trainer

Run
  • 30m 29s
  • 3.00 miles
  • 10m 10s /Mi

Had to walk 2/10 of a mile. I think fatigue from swimming and no days off in a while caught up with me.

Swim
  • 30m 42s
  • 1050.00 yards
  • 02m 55s /100 yards
Tried to mimic the 28th's tri today. I swam 170 yards more than a half mile in just under 31 minutes. To mimic the bike, I just rode for ten miles on the trainer, I know this isn't really like the mountain bike course I will be on...but, I just wanted to practice working hard for all three events. The run was a bit of a disapontment. It took me over 30 minutes to run three mile, yuck! I guess I can attribute that to overall fatigue. I have two weeks to improve.

Bike
  • 1h 27m 43s
  • 13.81 miles
  • 9.45 Mi/hr

Rocky Point Main Trail and:

All four diamond hills (water bottle hill, campsite, log jam and shorty) &

4 moguls (mogul 1, the dragon, mogul 2, and rattlesnake.

Very hot and humid today even at 8am. That, along with the tough runs from the week, half mile swim last night and very, very wet conditions from last nights t-storms made the ride extra difficult. All of those factors probably led to the slower than average speeds. Great workout though. 2 weeks to first tri.

Swim
  • 30m
  • 992.00 yards
  • 03m 01s /100 yards
Strength

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Upright row
    4
    8
    15
    75
    120
  • SHOULDERS - Military BB
    4
    8
    14
    65
    115
  • SHOULDERS - Rear DB raise
    4
    7
    15
    45
    60
  • SHOULDERS - Shrugs DB
    4
    7
    11
    130
    150
  • SHOULDERS - Side DB raise
    4
    8
    13
    15
    25
Sport
  • Stationary Biking
  • 20m

recumbent at gym for 20 minutes

My first distance swim. I did it in the community center pool (50 ft. long) 62 laps. It got very tiring and I had to switch to breaststroke often. I shouldn't have waited until 2 weeks before my first sprint tri to do this. I will swim 5-6 more times before the race and run on the other days. We'll see what happens.

Run
  • 37m 43s
  • 4.00 miles
  • 09m 26s /Mi

mscotthall's Training Log


 August 2005 
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