Bike
  • 4h 30m
  • 73.00 miles
  • 16.22 Mi/hr



I wanted to go earlier but just couldn't get up. I was out late last nite at the Rockies game with my two sons for Matthew's bday.
Rode out to Bennett and back via smokey hill through the Aurora res then out on Quincy. It was extremely hot today and after about 3.5 hours of ride time I was fried. Stopped in at the aurora res snack shop and drank about two bottles of gatorade and two bottles of water.

Elevation Gain: 4,791 ft


weighed in at 186 lbs after the ride. That's about 4 lbs of water loss. I drank about 60oz of fluid during the first 3.5 hours and an additional 60oz in the last hour. So 120oz in total. This is an additional 7.5 lbs.

I'm not sure I could have carried more fluid even if I wanted.

Run
  • 2h 00m
  • 12.00 miles
  • 10m /Mi

Ran at Dawson's Butte. Did about 2.5 loops. Hamstring started to nag me around mile 8, stopped and stretched it and it felt better for about 10 minutes or so. I finally decided to go in and get the cortisone shot. Hopefully it ends this cycle of pain.

Bike
  • 1h 30m
  • 27.00 miles
  • 18.00 Mi/hr


Intervals.

2 x ( 3 x 4:00 with 3:00 recovery) 10 min recovery between sets

Rode out along the eastern frontage rode in Castle Rock. It was hot and looking back, it probably wasn't a good idea to attempt intervals in the middle of the day.

On the third intervals I started getting a severe pain in my colon. The pain was bad enough to cause me to feel nauseous. I dismounted the bike and almost collapsed on the ground. Luckily my friend Shawn was there and he grabbed my bike and suggested I sit down. It took over 5-10 minutes before I was able to stand and resume the ride.
After the ride, I called one of my teammates who happens to be an ER doc and she explained that the pain in my colon was probably related to the shunting of blood away from the colon causing mild ischemia. and the other symptoms. She thought it was due to the high heat plus the level of exertion. I've never had issues with heat before so I asked my coach. He recommended that I train in the early hours and that it was not a good idea to be training in the heat especially when putting in a lot of hours of high intensity and high volume training and that it takes more time to recover from high heat workouts and it's just not worth it. So I am going to try and rise at 5:00 am tomorrow for my long run.


7/15/112 x (3 x 4:00 with 3:00 recovery)28115828.1  
  29416024  
 almost passed out after this one25815725.9  
  22114227.2Avg Power252.6666667
  24114925.6Avg HR152.8333333
  22115126.8Avg Speed26.26666667

Bike
  • 1h 00m
  • 15.00 miles
  • 15.00 Mi/hr

Quick ride for lunch. Rode out from Sedalia to N Oak Valley rd and back.

Elevation Gain: 1,371 ft

Swim
  • 1h 05m
  • 3200.00 meters
  • 02m 02s /100 meters

Warm up
200
8 x 50 IF with 10sec rest

Main Set
3 x 800 desc with 1:00 rest

Cool Down
200

Run #1
  • 21m 55s
  • 2.30 miles
  • 09m 32s /Mi

Pre Interval Warmup

Run #2
  • 1h 16m
  • 8.00 miles
  • 09m 30s /Mi

Intervals with Z-Team

Repeat 5 times:

200 sprint with 200 recovery jog,
400 at 5k pace with 400 RJ
600 at 10k tri pace with 400 RJ

 

Split
Moving Time
Distance
Avg Moving Pace
Best Pace
Avg HR
Max HR
100:00:37200m04:3904:23156166
200:01:260.1311:0204:36146166
300:01:26400m05:3805:23158166
400:03:120.2711:5405:48135166
500:02:19600m06:0405:27156165
600:03:400.2614:1006:09127164
700:00:33200m04:1503:44151166
800:01:510.1413:2904:35142166
900:01:26400m05:4205:06153163
1000:04:030.2615:2606:02128164
1100:02:50600m07:2806:34147153
1200:03:440.2614:2507:08128153
1300:00:38200m04:5404:17149160
1400:01:580.1414:1805:10136160
1500:01:31400m06:0005:42153165
1600:03:400.2613:5505:38127165
1700:02:39600m07:0406:39152159
1800:03:050.2611:5707:17132158
1900:00:43200m05:3805:22150161
2000:01:530.1314:1805:45135161
2100:01:29400m05:5505:40157165
2200:03:190.2612:4006:02134165
2300:02:32600m06:4406:12154161
2400:03:120.2612:2106:44134161
2500:00:41200m05:3205:12150160
2600:02:010.1414:5005:17137162
2700:01:29400m05:4905:10154166
2800:03:150.2612:3305:55136166
2900:02:33600m06:4805:55154165
3000:09:250.6115:1905:54121165

 

 

Avg 200 Pace4:59
Avg  200 HR151.2
  
Avg 400 Pace5:48
Avg 400 HR155
  
Avg 600 Pace6:49
Avg 600 HR152.6

 

Bike
  • 1h 10m
  • 18.00 miles
  • -----

Easy spin on trainer

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

3sportthing's Training Log


 July 2011 
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Time
Distance