• 30m
  • 1600.00 meters
  • -----

  • 1h 00m
  • 5.00 miles
  • -----

Warm up
1.5 miles

Main Set
8 x 200 with 300 recovery jog

Did the 200 on 35-40 sec

Cool Down
1 mile easy jog



  • Yoga
  • 30m

  • 50m
  • 4.00 miles
  • -----

Ran with my son Michael. Warmed up for 2 miles then did about 1 mile worth of drills. Finished up with another mile with some strides thrown in.

  • 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.

  • 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.

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


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  
 almost passed out after this one25815725.9  
  22114227.2Avg Power252.6666667
  24114925.6Avg HR152.8333333
  22115126.8Avg Speed26.26666667

3sportthing's Training Log

 July 2011 
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