Run
  • 47m 36s
  • 5.50 miles
  • 08m 39s /Mi
Swim
  • 1h 00m
  • 3200.00 meters
  • 01m 53s /100 meters

Swam late. Didn't feel like it but got it done.

Warm up
400 choice
400 kick

Main Set
4 x 300 on 5:30 (avg 4:45-4:55)
8 x 100 on 1:50 (avg 1:23 - 1:25)

Cool Down
400 ez

Split
Time
Distance
Avg Pace
Avg
HR
Summary00:47:365.4808:40 
100:10:121.0010:12120
200:08:251.0008:25

138

300:07:581.0007:58142
400:07:471.0007:47148
500:07:501.0007:50148
600:05:210.4811:05130

Bike
  • 4h 10m
  • 35.00 miles
  • -----

Rode the Dakan road route with Shawn today. Very humid today. I was soaking wet for most of the ride.

Run
  • 1h 52m
  • 12.20 miles
  • 09m 11s /Mi

Ran on the highline canal with Todd and shawn. Ran the first half picking up the pace after each mile and ending mile 6 with an 8 min/mile. Then took it easy on the way back. My hamstring started to nag me at mile 7-8 and I had to stop and stretch it a couple of times. This seemed to work for about 5 minutes and I would have to stop and repeat. Need to figure that out. Seems like it is actually coming from my hip or Piraformis.

Bike
  • 4h 33m
  • 40.00 miles
  • -----

Road the Dakan trail out of Castle Rock. This trail has everything, steep climbs, technical descents. Very similar to the LT100 course.


Elevation Gain: 6300ft

Run
  • 1h 00m
  • 5.50 miles
  • -----

Ran the ridgeline trail with shawn. Easy jog. These runs always loosen up the legs.

Swim
  • 1h 15m
  • 2300.00 meters
  • -----

Warm up

500 drills

1000 slide IM

500 superset

300 cool down

Run #1
  • 22m
  • 2.10 miles
  • 10m 29s /Mi

Warm up
ran on grass field around arapahoe high school.

Run #2
  • 50m
  • 5.50 miles
  • 09m 05s /Mi

Intervals

5 x 1200m with 400m recovery

Lap    Pace     Avg HR

1       7:01     145    (Ran the first lap too fast)

2       7:25     149

3       7:31     149

4       7:31     148

5       7:31     148

 

My Heart rate seems to be coming way down.  I wonder if this was due to riding at elevation on Sunday.

Bike
  • 3h 30m
  • 46.00 miles
  • 13.14 Mi/hr

Rode up over High Grade then down Broken Arrow to South Foxton rd. Turned around at the South Platte and headed back to the start. Lots of climbing, legs were tired from Sunday's Copper triangle route.

3sportthing's Training Log


 July 2011 
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Time
Distance