Swim
  • 41m 34s
  • 2500.00 yards
  • 01m 40s /100 yards

1x100
8x50
1x1500 (26:20 / 1:45 pace, also a PR by 2.5 minutes)
1x100
1x200
1x100

Run
  • 1h 00m 02s
  • 6.39 miles
  • 09m 23s /Mi

I did a 10' warmup followed by 4 5x5 intervals(5 minutes sub-9 pace / 5 minutes sub-10 recovery) and then a 10' cooldown run.

Bike
  • 30m 01s
  • 7.14 miles
  • 14.27 Mi/hr

Recovery ride on the trainer.

Bike
  • 45m 01s
  • 10.21 miles
  • 13.61 Mi/hr

Easy trainer ride.

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

I did 60 minutes riding around the neighborhoods, which meant a lot of turns & stopping/starting at lights. I also had to get used to the feel of the bike after the tune-up. The most noticeable thing - aside from how quiet the bike is - was the rear brake not being as powerful as it was previously. It's not unusable, just doesn't stop as quickly as it used to. There's not a ton of space between the rim & the pads, so I'm wondering if they changed the orientation on the pads. I'll have to check it out.

Run
  • 30m
  • 3.44 miles
  • 08m 43s /Mi

The biggest thing I noticed about this brick was that when I left for the run, I was running like I was shot out of a cannon. I eventually slowed down, but I was pushing a sub-8 pace at the start. My effort felt higher than my HR showed, but it wasn't to the point I felt it was unsustainable for 30 minutes.

Swim
  • 19m 08s
  • 1200.00 yards
  • 01m 35s /100 yards

1x100
6x50
5x100
4x50
1x100

Run
  • 20m
  • 2.05 miles
  • 09m 46s /Mi

Easy run on the treadmill.

Bike
  • 1h 17m 22s
  • 23.70 miles
  • 18.38 Mi/hr

Boy, I felt naked without my Garmin. It was a weird ride not having the alarms & quick reference info and who knows what my heart rate was at. I'm going to guess it was about the same as most Wed night rides. All told it went pretty well, but I didn't quite have the normal explosiveness in my legs. I did end up pulling my little group of 5 the vast majority of the route though.

At the end I had to race over to RBM to drop off my bike as my cables have started to fray. They're doing a tune-up on the whole thing and replacing the cables while they're at it. It's going to cost a couple bills, but the bike is in need of it.

JBrashear's Training Log


 April 2009 
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Time
Distance
  • November's totals
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