Bike
  • 1h 42m 50s
  • 28.14 miles
  • 16.42 Mi/hr

4 x 10 min at Steady state - 3-6 beats below your aerobic threshold - 6 min. recovery between them. Wm up and cool down.

I got a late start and it started getting dark. I had to ride the bike path which made it hard to see. This forced me to slow down a bit, so I really didn't make my Z3.
I will try for an earlier start on Thursday or Friday

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.

3sportthing's Training Log


 July 2009 
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