Swim
  • 1h 00m
  • 3000.00 meters
  • -----

Run #1
  • 19m
  • 2.00 miles
  • -----

Warm up

Run #2
  • 50m
  • 5.12 miles
  • 09m 46s /Mi

6 x 800m with 400m recovery

run these at 20k pace. My coach had me run these at 7:30 min/mile

Lap        Pace        Avg Hr

1           7:39        145

2           7:37        151      -(top of Z1 - bottom of Z2)

3           7:22        152

4           7:28        153

5           7:21        156      -This felt good  ( top of Z2)

6           6:45        162      -This one was too fast  (middle of Z3)

Bike
  • 58m
  • 18.00 miles
  • 18.62 Mi/hr

Short ride after work. Would have gone longer if it weren't for the lightning. Legs feel good.

Sport
  • Yoga
  • 20m

Swim
  • 30m 30s
  • 1964.00 meters
  • 01m 33s /100 meters

Swam out at Chatfield

Bike
  • 39m 47s
  • 15.25 miles
  • 23.00 Mi/hr

actual time at the missed turnoff according to my garmin was 37:13 for 14.5 miles (23.38mph). So I basically gave up a 2.5 minute head start grrrr... This will teach me to not pre ride the course, or at least pre drive it.

Run
  • 21m 20s
  • 3.10 miles
  • 06m 53s /Mi

I think the run was shorter than advertised.

Swim
  • 11m 23s
  • 800.00 meters
  • 01m 25s /100 meters

800 meter swim w/o wetsuit.

Placed 1st in my Age Group, 6th overall.  And that's with an additional 1.25 miles on the bike.  I missed the turn off into transition went to the top of the hill before I realised I had gone too far, turned back around and found the turn off. 

(1:14:40ish)

Race report up soon.

Bike
  • 20m
  • 6.00 miles
  • 18.00 Mi/hr
Run
  • 20m
  • 2.20 miles
  • 09m 05s /Mi
Swim
  • 20m
  • 1000.00 meters
  • 02m /100 meters
Pre race workout.  I'm ready!

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

Rode a local Route around Sedalia

3sportthing's Training Log


 July 2011 
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Time
Distance