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

Rode a local Route around Sedalia

Swim
  • 30m
  • 1600.00 meters
  • -----

Run
  • 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

Strength

Yoga

Sport
  • Yoga
  • 30m

Run
  • 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.

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.

3sportthing's Training Log


 July 2011 
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Time
Distance