• 1h 55m 08s
  • 35.76 miles
  • 18.64 Mi/hr

interval workout
foundation ride pace with 8 x 90 sec hard w/ 3 min recovery beginning at 55 min mark
full fhp, old fhp, rouse-spirit loop

  • 18m

hip raises x 20
glute curls w/ feet on exercise ball x 20
push ups 7 w/ feet on exercise ball, 13 w/ feet on floor
straight leg raises w/ 6lb medicine ball x 20
squats w/ 40lbs x 20
bent arm pull downs w/ 40lbs x20
scissor legs x 20
lunges w/ 30lbs x 20
assisted pull ups w/ 40lbs x 20

another glorious morning to ride.  66 degrees out.  if this is a "polar vortex" in July, I'll take it.

decent ride.  pace fell off coming back in but interval work was good.  

lifting at lunch

  • 1h 43m 25s
  • 32.76 miles
  • 19.01 Mi/hr

foundation ride
full fhp and old fhp

Run #1
  • 15m 02s
  • 2.00 miles
  • 07m 31s /Mi

brick run to mile marker and back

Run #2
  • 52m 51s
  • 6.50 miles
  • 08m 07s /Mi

So so run. Got rubber legs and light head the second loop. Should have taken something with me.

wonderful morning to be outside.  approx. 65 degrees for this brick.  i'm sure payback will be coming.  Good ride and good easy run.  of course the temps helped both feel easy.

No run last night.  Got home with the new pack and other equipment that came and we all messed with that and kept on working on the packing list then ate.  Easy to get distracted by the family, which is  a good thing.

Will run tonight.  They will be at swim practice, so less distraction.  Will try to throw the intervals from last night into today's foundation run

  • 1h 34m 06s
  • 4600.00 yards
  • 02m 03s /100 yards

wu: 350
kick: 300
pull: 300
ms: 5 x 200 steady w/ 10 sec rest; 7 x 150 fartlek as 50 easy/25 hard w/ 20 sec rest; 5 x 200 steady w/ 10 sec rest
pull: 300
cd: 300

Wednesday swim.  Much stronger swim than Monday.  Felt better in the water.  Focused on slowing the arms down and pulling more water with each stroke.  Also tried to focus on the body rotation and the shoulder rotation.  Again, weight decreased by 2 lbs during the swim workout.  This continues to amaze me given the amount of water i feel like i drink (unintentionally) during my swim workouts.

Fartlek run and strength work this afternoone

  • 1h 13m 21s
  • 23.34 miles
  • 19.09 Mi/hr

steady state ride
full fhp

decent ride this morning given the strong winds.  legs were a tad tight from last night's strength work, but overall good.  Thought i had brought the hr strap that needs the new batteries because on the way out to fhp it didn't get above 94.  then when i turned and realized just how strong the wind was, i thought that maybe it was right.  seemed to be in sync with the rest of the ride effort wise.

  • 1h 37m
  • 4600.00 yards
  • 02m 07s /100 yards

wu: 350
kick: 300
ms: 10 x 100 steady w/ 5 sec rest
7 x 150 fartlek as 50 easy, 25 hard w/ 20 sec rest
5 x 200 steady w/ 10 sec rest
pull 300
cd 300

  • 30m

2 times through the following:
Plank with feet on medicine ball x 60 seconds
Glute curls with exercise ball x 12
Push ups with feet on medicine ball 12 (7 on second set)
Leg lifts with 6lb medicine ball x12
Squats with 40lbs x12
Bent arm pull downs with 40lbs x 12
Leg cross x 24
Lunges with 30lbs x 12
Assisted pull ups with 40lbs x 12

decent swim.  pace on intervals was ok.  kick was slower that last time, but given yesterdays run i guess not totally unexpected.  sad thing is it felt sort of strong.  cramping occurred during the 4th 200 interval.  after that, not a lot of kicking took place.  decided the cool down would be all breast stroke.  

lifting tonight after work at the gym.  i think i need a little more weight than i have at home

Lifting done.

Weight was before swimming.  After the swim i was down to 154.2.  

  • 2h 04m 42s
  • 12.91 miles
  • 09m 39s /Mi

hospital loop, small loop and then to one mile mark and back

another hot long run. includes 36 seconds swapping out bottles. ran the hospital loop with Wilson.  We were around a 8:40 pace about 5 miles in and then the heat started to get to him.  Managed not to walk until 1:25 mark.  Then I walked 5 min with the plan to run the last 30 min.  That lasted about 21 min, then another 5 min of walking.  ran another 2 minutes, then walked another 4. shuffled that last bit in.  heat took its toll.  Hoping that this will translate to a strong run in October, but as of this weekend, I'm hoping October won't be slower than last year.  Not an encouraging weekend, but not the end of the world.

Now to watch the rest of the World Cup final

  • 2h 51m 09s
  • 51.30 miles
  • 17.98 Mi/hr

2 full fhp loops one old fhp loop

spot's Training Log

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