Bike
  • 2h 14m
  • 39.00 miles
  • 17.46 Mi/hr

Intervals out at Chatfield

9 x (2 min hard 1 min easy, 1 min hard 3 min easy)

Just did not have it today, legs felt dead.


PowerAvg HRAvg Speed  
35115828.9  
29415732.1  
31415827.6  
40115929.8  
29115526.1  
29016223.4  
32815927.4  
30915926.4  
27615825.5  
32816323.4  
28615920.5  
21615026.1  
33415728.2  
28315828Avg Power303.4375
27215725.2Avg HR157.8125
28215626.2Avg Speed26.55

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!

3sportthing's Training Log


 July 2011 
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Time
Distance