Sport
  • Soccer
  • 1h 00m
Pre race jitters starting to kick in.


Sport
  • Stretching
  • 30m
Weight is a little higher today.  Maybe due to yesterday's high altitude training or water retention.  Who knows.

Swim
  • 15m
  • 500.00 meters
  • -----

drills

Bike
  • 3h 01m 51s
  • 31.00 miles
  • 10.23 Mi/hr

Rode from start of LT100 over St Kevins down the paved road and back. (Leadville)

Run
  • 50m 51s
  • 5.01 miles
  • 10m 09s /Mi

Ran Part of the Colorado trail near the twin Lakes Dam (Leadville)

Run
  • 27m 30s
  • 3.30 miles
  • 08m 20s /Mi

Treadmill

Swim
  • 15m
  • 700.00 meters
  • -----

quick swim

I've run my data from last week's test run of the Boulder 70.3 course through my new leaf profile to determine exact carb/fat burn ratios and here is what I have


 SwimBikeRunTotal
Fat2007916841675
Carb300188515623747
    5422

 

If I assume that I have around 2000 kcal (I think this is being conservative) of glycogen reserve, that leaves me with 3747-2000 = 1747 deficit.

So I need to consume 1747 kcal of CHO over the course of the race.

HourKcalSwim, Bike, Run
1300Swim/Bike
2350Bike
3350Bike
4200Run
5200Run
 1400 

I'm not sure I can make up the additional 300-400 Kcal needed for this race intensity.  I go in for a Metabolic Test on Aug 4th, hopefully my Fat/carb burning ratios have improved since March of this year.  Otherwise I have 1 of three choices

1.  Go a little easier on the bike

2.  Try to eat more on the bike, but risk GI issues

3.  Hope my Glycogen reserves are better than 2000 Kcal

Run
  • 1h 30m
  • 3.50 miles
  • -----

Hike with the family. Went up to Squaw pass.

Run
  • 1h 22m
  • 8.00 miles
  • -----

AeT run

W/U 5 min walk
10 min on 1 min walk
C/D 5 min walk

Bike
  • 1h 05m 36s
  • 21.00 miles
  • 19.21 Mi/hr

Rode with the LTF cycle club. Rode moderately hard for 21 miles. Stopped a couple of times to regroup due to the route being a little confusing. I never turned off my Garmin so I'm going with Moving Time Rather than Total time.
I really pushed the hills on this ride as evident by my Max HR.

Elevation Gain: 1,132 ft

Strength
  • 45m

P90X - Yoga and abs

3sportthing's Training Log


 August 2010 
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Time
Distance