Bike
  • 3h 30m
  • 46.00 miles
  • 13.14 Mi/hr

Rode up over High Grade then down Broken Arrow to South Foxton rd. Turned around at the South Platte and headed back to the start. Lots of climbing, legs were tired from Sunday's Copper triangle route.

Bike
  • 4h 35m
  • 80.00 miles
  • 17.45 Mi/hr

Rode the copper triangle route counter clockwise with Don, Jearmy, Ryan, David, Sharon, Julie, and coach Grzgorz. This was the first time I've ridden this route and I loved it. spectacular views, great climbs, and just an all around fun ride.

Elevation Gain ~ 6000 feet

Run
  • 2h 00m
  • 13.00 miles
  • 09m 14s /Mi

Ran from the gravel pond. Headed towards the waterton canyon parking lot then looped back via single track trail along the Platte. Did this loop 2.5 times. Cooled off the legs in the Platte, this was refreshing. I could have sat there all day with my legs dangling in the cool river.

Swim
  • 40m
  • 2500.00 meters
  • 01m 36s /100 meters

Swam at out Chatfield with Don and Shawn. Swam the first leg out and back in 29:30. Then swam out to the weeds just right of the sand bar.

Bike
  • 2h 01m
  • 37.00 miles
  • 18.35 Mi/hr

Zteam intervals


9 x (2 min on 1 min off, 1 min on 2 min off)


Elevation Gain: 989 ft
Avg Power: 137 W
Max Power: 688 W

 
Split
Moving Time
Elevation Gain
Avg Speed
Avg Moving Speed
Max Speed
Avg HR
Max HR
Avg Power
Max Power
Avg Bike Cadence
Max Bike Cadence
100:41:4843715.416.224.611514311455171160
200:02:03030.530.438.9157168358676103129
300:00:56023.924.129.814816561938115
400:01:02030.730.733.215216536260696105
500:02:582214.013.931.91341679237950101
600:02:07028.228.233.115916730668890110
700:00:52019.319.825.7149166131161075
800:01:002026.926.629.615616636059991112
900:03:06013.013.027.2133166524403073
1000:01:58327.727.930.115716930558993102
1100:00:561918.218.426.5153168322081682
1200:01:00425.625.430.0160170368651107127
1300:03:045713.513.525.4141171803192678
1400:02:013326.426.434.816117333259193109
1500:00:59019.619.529.41591735527931147
1600:00:591426.326.329.9161166286535100110
1700:03:04015.915.926.31351668326847151
1800:02:02425.425.529.915216726056092133
1900:00:582016.216.128.01601679722160165
2000:00:571223.023.028.716416831665794110
2100:02:562912.212.224.81421688722541170
2200:02:012526.927.029.815817027058385129
2300:01:021116.516.424.91651691612536379
2400:01:013118.418.521.616717234447594105
2500:07:026212.112.120.013917210433558142
2600:02:02430.630.638.615717030564297118
2700:00:57028.729.034.31571704766113
2800:01:01029.028.731.015816732457787157
2900:02:582111.611.624.61411677215430143
3000:02:00025.325.332.115116325063487103
3100:00:57017.317.524.8156164642532566
3200:01:021028.127.830.515816225953294116
3300:03:001114.714.726.6133162372672483
3400:02:01429.329.432.515616929260796116
3500:00:562019.719.732.31611716324839101
3600:01:022223.323.428.0160165293543100119
3700:16:079613.715.433.51261656332938140
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Run
  • 1h 00m
  • 6.00 miles
  • -----

Ridgeline trail run at lunchtime.

Run
  • 1h 20m
  • 9.00 miles
  • 08m 53s /Mi

Track workout with ZTeam. Got the new pactimo race kits today...I might not be fast but at least I'll look good!

Warm up
2.5 mile

Main Set
4 x 2k with 400m recovery

Lap Pace/mile Avg HR
1 7:18 153
2 7:08 159
3 7:18 160
4 6:59 166

Cool Down
1/2 mile

3sportthing's Training Log


 July 2011 
SunMonTueWedThuFriSat
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24 25 26 27 28 29 30
31      
 
Time
Distance