The following equipment is nearing replacement:
Swim
  • 48m 38s
  • 2130.00 yards
  • 02m 17s /100 yards

See race report. Non wetsuit swim, but it really didn't feel that slow.

Bike
  • 2h 38m 25s
  • 56.00 miles
  • 21.21 Mi/hr

See race report. Great bike leg. Never broke 20 mph in anything other than a 12 mile sprint.

Run
  • 2h 41m 09s
  • 13.10 miles
  • 12m 18s /Mi

See race report. As good as the bike leg was, I blew up and my stomach revolts. Not pretty.

6:16:36 T1:4:33 T2:3:47

  • Health data: Sleep: 3 Stress: 1 Soreness: 2 Fatigue: 1 Sick: 1 Hours slept: 7 Overall Workout: 2
Bike
  • 10m
  • 1.50 miles
  • 9.00 Mi/hr

Rode my bike to transition.

Strength
  • 1h 00m

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Hours slept: 7 Overall Workout: 3
Run
  • 48m
  • 5.18 miles
  • 09m 16s /Mi

After a scorcer yesterday the stroms last night brought the temps back down. Was about 85 with some humidity today. Debated on whether to run or taper but I swettled for a short run. Did the Allendale- Valley Forge loop. Basically took it easy but felt a little intensity going up the Gold's Gym Hill.

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Hours slept: 5 Overall Workout: 3
Bike
  • 1h 00m
  • 19.00 miles
  • 19.00 Mi/hr

Very busy day so no lunch run, but tonight was cycle class with Leanne. She had a few new students so she set them up. Started with a warmup and then a rolling hill song seated and standing and then standing progressive the last 90 seconds. Then a sit/stand/hoover set done progressive, then a sprint set 25,25,35,60 with the last 2 reps standing in between, then a progressive hill done seated, then a 30/30 sit and stand seat progressive, then a pick your own position set which I did progressive to monster resistance. Then the endurance ride done seated and hammered, and finally another progressive hill done standing to a monster resistance and cooldown and stretching.

  • Health data: Sleep: 4 Stress: 2 Soreness: 2 Fatigue: 3 Sick: 2 Hours slept: 7 Overall Workout: 3
Run
  • 47m
  • 5.00 miles
  • 09m 24s /Mi

The weather forecast last night was for extreme heat and humidity, but I was still pretty nice when lunch rolled around. High 80s and not to humid with a breeze. Did a New Prince Fredrick in the easy direction just coasting along. Good sweat but far from hazardous.

  • Health data: Sleep: 2 Stress: 2 Soreness: 2 Fatigue: 2 Sick: 1 Hours slept: 5 Overall Workout: 3
Run
  • 46m
  • 5.00 miles
  • 09m 12s /Mi

Lunch run. The heat came back (90ish) and the first workout after Quazzy, but my legs felt awesome. Had to reign myself in to fight the urge to do a longer run or blast it. Held it to a New Prince Fredrick, but got a nice flow going on th way back. Feel great!

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

Came home, made shrimp scampi and cleaned the fish bowl and then went for a ride. Had music for the first time in a while with my new Iphone. Rode at a good tempo for an hour. 21.42 miles. Beat playlist.

Strength
  • 1h 00m

  • Health data: Sleep: 2 Stress: 2 Soreness: 2 Fatigue: 3 Sick: 1 Hours slept: 4 Overall Workout: 3

southwestmba's Training Log


 June 2011 
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Distance
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