Bike #1
  • 18m 30s
  • 5.39 miles
  • 17.48 Mi/hr

Warm up on the hills north of 25a. Spun 2 miles (not counted to the hills and went west then south to 25 a.

Bike #2
  • 1h 12m 49s
  • 25.00 miles
  • 20.60 Mi/hr

TT about 1:30 over my pr for a 25 mile tt. Went all out.

Bike #3
  • 40m 10s
  • 12.06 miles
  • 18.01 Mi/hr

easy 12 mile loop to home.

I've been religiously listening to the Endurance Nation podcast over the last few months and have adopted some of their training philosophies over that time.  One of the concepts they often talk about is when life limits your volume, you must up the intensity.  Life certainly limited my volume this weekend, but this was probably the most intense 2+ hours I have spent on a bicycle in a long time.

Run
  • 1h 40m 28s
  • 9.85 miles
  • 10m 12s /Mi

Slow and easy. HIlls north of 25a for about 7 miles

Bike
  • 57m 37s
  • 18.00 miles
  • 18.74 Mi/hr

Couldn't get my HR up for some reason. Gonna have to find out possible causes of that. I figured I would just work on the little things... staying aero, high rpms, pedaling in circles and one leg pedaling drills.

I'm going to get up super early tomorrow to get in a long run in the morning. Taking Saturday "off" to go to Boston with 50 16 year olds and walk all day long.

Bike
  • 50m 02s
  • 15.73 miles
  • 18.86 Mi/hr
Run
  • 35m 03s
  • 4.02 miles
  • 08m 43s /Mi

It's really amazing how fast I feel off of the bike.

I think the thing I need to do on all my runs now is to focus and giving myself a nice, relaxed 1 mile warmup at the start of each run. I think this will allow me to be looser for the rest of the run and really get some reward from each and every run instead of sapping my energy struggling through a stiff first mile trying to run it in sub 9 minutes only to be shot for the last 5 miles.

Swim
  • 54m 33s
  • 3000.00 yards
  • 01m 49s /100 yards

300, 250, 200, 150, 100
1000
300, 250, 200, 150, 100

Run
  • 1h 00m 43s
  • 6.54 miles
  • 09m 17s /Mi

Really happy, thrilled actually, with this run this morning... the day after a 100 mile ride. My legs feel great, maybe it's because of the new geometry, maybe it's because of overall fitness gains or a combination of both, but I feel really good.

I was originally thinking of douing a really easy 10/mile pace for an hour just as recovery, but as I loosened up over the course of the first mile, I decided that since it's been a while since I did a tempo run, I should do one this morning.

The weather was good, a little humid and damp, but the cool temps made it bearable. I ran 35 minutes at a fairly easy pace then 15 minutes at tempo pace followed by a 10 minute cool down.

Swim
  • 56m 39s
  • 3000.00 yards
  • 01m 53s /100 yards

3 x 1000

First two slow and steady, third all out.

19:11
18:57
18:29

mscotthall's Training Log


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