Bike
  • 2h 02m 52s
  • 41.03 miles
  • 20.04 Mi/hr
Run #1
  • 56m 29s
  • 5.64 miles
  • 10m 01s /Mi

recovery run

Run #2
  • 30m 30s
  • 1.62 miles
  • 18m 50s /Mi

recovery walk/run

Today was swim championships for my son, Michael.  I volunteered to be a stroke and turn judge (referee).
Michael had a great day.  He finished 5th in the breaststroke with a PR and 7th in the back.
Bike
  • 1h 10m 32s
  • 22.71 miles
  • 19.32 Mi/hr

Intervals at the east frontage road just south of Castle Rock. I had a tough time attaining Z3. My legs are a little tired.

Run
  • 26m 25s
  • 3.00 miles
  • 08m 49s /Mi

recovery run

Swim
  • 1h 30m
  • 2100.00 meters
  • 04m 17s /100 meters

drills

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

3sportthing's Training Log


 July 2009 
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Distance