Bike
  • 1h 12m 44s
  • 18.03 miles
  • 14.87 Mi/hr

Intervals
3 x(1/2 + 1 + 2)mile
1/2 1:25 21:18 mph
1 2:53
2 6:03
1/2 1:26
1 2:44 21.95 mph
2 7:52 15.25 mph
1/2 1:52
2 5:43 20.93 mph

Strength
  • 20m

Cindy
5 Pullups (Assisted 46 lbs)
10 Pushups
15 Squats
Max Rounds for 20 min

15 Round for Cindy today. I totally blew away my last effort of 12 rounds. Awesome. Afternoon bike ride. Intervals on Swihart. Tired from the morning but it was a decent workout.

Run
  • 34m 26s
  • 3.20 miles
  • 10m 46s /Mi

Montour Trail
Recovery Run

Easy Easy jog after the race this past weekend. Glad I decided that today was not a real workout.

  • Calories: 2851 From fat:305.76 (34.11g, 10.72%), From Carbs:1666.28 (418.24g, 58.45%), Protein:878.97 (220.62g, 30.83%)
Bike
  • 32m
  • 9.50 miles
  • 17.81 Mi/hr

Guessing right now

Run
  • 26m
  • 3.50 miles
  • 07m 26s /Mi

Guess right now

Swim
  • 16m 47s
  • 880.00 yards
  • 01m 55s /100 yards

Swim seemed long

Swim
  • 20m
  • 600.00 yards
  • 03m 20s /100 yards

Easy swim with few quick efforts

Just got in the pool to get the blood pumping the day for the race and feel the form.

chriswest's Training Log


 June 2009 
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Time
Distance