Bike
  • 8h 30m 06s
  • 120.00 miles
  • 14.11 Mi/hr

Total time was 10:15
Ride time was 8:30

  • RACE DAY: Triple By-Pass
Swim #1
  • 12m
  • 800.00 meters
  • -----

500m 8 minutes.
300m cool down

Swim #2
  • 29m 30s
  • 1921.00 meters
  • 01m 32s /100 meters

Swam out at Chatfield.
Out and back 1800m 29:30.
I focused on rotating and lengthening also making sure to maintain a high elbow catch. I felt smooth, and was able to swim in a straight line.

My legs have been feeling a little tired this past week.  Not sure if it's the increased volume of riding or what.  They just don't have any bounce.
I've also been getting this urge to flex and stretch them a lot.  I think they have a lot of lactic buildup or something.

Bike
  • 41m 13s
  • 11.44 miles
  • 16.65 Mi/hr

Aerobic ride on Fall Frenzy route

Run
  • 25m 24s
  • 3.00 miles
  • 08m 28s /Mi

Z2 Brick run on Fall Frenzy course.
Stayed in Z1 for the first mile, then picked up the pace finishing the last mile in 7:45.

Swim
  • 35m
  • 1800.00 meters
  • 01m 56s /100 meters

Swam the gravel pond at Chatfield. This was my first time since last year. I'm kinda getting a late start with my swimming. I'm going to try and get out to Chatfield twice a week.

Bike
  • 2h 44m 32s
  • 47.30 miles
  • 17.25 Mi/hr

Left from my house out to Castle Rock via Crowfoot Valley road. Then over Lake Gulch to Russelville road. Onto Deerfield then to Flintwood. Finally Hilltop to home.

3sportthing's Training Log


 July 2009 
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Distance