The following equipment is nearing replacement:
Swim
  • 31m 52s
  • 2111.77 yards
  • 01m 31s /100 yards

RACE

T1: 3:45

Bike
  • 2h 34m 47s
  • 56.00 miles
  • 21.71 Mi/hr

RACE
212/222, 1.05, TSS 173.5, IF 0.821

T2: 1:13

Run
  • 1h 35m 13s
  • 13.10 miles
  • 07m 16s /Mi

RACE
Started Garmin @ mile 1. First mile was 7:32 w/ 20-30s bathroom stop.

TOTAL: 4:46:50
115 / OA
/ M
19/ ~221 AG

  • Health data: Sleep: 3 Hours slept: 6.5
Bike
  • 25m 37s
  • 7.96 miles
  • 18.65 Mi/hr

In the Valley. Inserted 2x3' HIM effort. Both were too high.

Run
  • 15m 06s
  • 1.93 miles
  • 07m 49s /Mi

Brick. Inserted 3x1' @ HIM pace.

Need to add pre-race brick.

  • Health data: Sleep: 3 Hours slept: 7.5
Rest day.

  • Health data: Sleep: 3 Hours slept: 8.5
Swim
  • 34m 32s
  • 2187.23 yards
  • 01m 35s /100 yards

400 ez 6:46
100 kick 2:09
400 steady 6:23
100 kick 2:04
400 steady 6:22
100 kick 2:02
300 steady 4:41
100 kick 2:09
100 free/back 1:52

Bike
  • 46m 59s
  • 14.95 miles
  • 19.09 Mi/hr

Lunch ride. SRT.

wu:
11'

main:
2x(8' HIM, 8' ez)
- 214/214, 22.7mph
- 219/219, 22.6mph

cd:
4' ez

Run
  • 15m 22s
  • 2.00 miles
  • 07m 41s /Mi

Brick in VFNP. OAB clockwise. Inserted 2x3' at HIM effort. Lots of downhill on 2nd one.

Another commuting option... http://mainlinemedianews.com/articles/2010/09/16/main_line_times/news/doc4c92327c61696731590808.txt

  • Health data: Sleep: 3 Hours slept: 7
Run
  • 33m 20s
  • 4.01 miles
  • 08m 19s /Mi

Easy AM run from home.

Bike
  • 1h 15m 57s
  • 24.76 miles
  • 19.56 Mi/hr

SRT.

wu:
26' w/ 2x1' tempo

main:
2x(10' HIM pace, 10' L2)
- 224/226 24.1mph (east w/ tail-ish wind)
- 229/229, 22.2mph (west w/ head-ish wind)

cd:
8' ez

~~~~~~~~~~~
About 5-10W higher that what I am targeting on Sunday. Legs felt good.

Had race wheels on bike.

  • Health data: Sleep: 3 Hours slept: 7.5
Run
  • 59m 43s
  • 7.50 miles
  • 07m 58s /Mi

Did 2x5' @ HIM pace on track. Legs felt great today.

Swim
  • 49m 49s
  • 3280.84 yards
  • 01m 31s /100 yards

wu:
500 8:13

main:
2x(100 kick, 50 ez) 2:10, 2:05
4x50 desc 46, 43, 42, 39
100 ez 1:41
500 7:42
400 6:11
300 4:34
200 3:00
100 ez 1:43
2x(100 kick, 50 ez) 2:06, 2:06

cd:
100 back/free 1:58

  • Health data: Sleep: 3 Hours slept: 7
Swim
  • 32m 20s
  • 2187.23 yards
  • 01m 29s /100 yards

4x500
~8:20,~8:00,~8:00,~8:20

Forgot watch so used clock on wall. Just trying to get back into things.

Bike
  • 1h 19m
  • 24.60 miles
  • 18.68 Mi/hr

Forgot little yellow computer (lyc). Did 2x15' @ tempo based on RPE. Based on the distance I normally cover on the SRT on a 15' LT interval I think I did a really good job using RPE.

Dist est.

Great time in Paris. Will update BT tonight with a short summary of the trip.

  • Health data: Sleep: 4 Hours slept: 9

konichiwa's Training Log


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