The following equipment is nearing replacement:
Bike
  • 2h 44m 21s
  • 44.82 miles
  • 16.36 Mi/hr

Met up with a couple of guys that I ride with on Tuesdays. Ended up only being 4 of us. Learned some new roads. New PR up Welsh Valley (5:01). It helps to have a carrot:)

Overall I didn't think it was the hardest ride but looking at the file it was quite variable (1.47) and thus ended up being my largest TSS ride of the year. I guess 4400ft of climbing will do that. I'll take it.

  • Health data: Sleep: 3 Hours slept: 8.5
Run #1
  • 30m 30s
  • 3.77 miles
  • 08m 05s /Mi

Warm up before race w/ 3x1' @ ~5k pace. Then easy jog to race.

Run #2
  • 18m 58s
  • 3.12 miles
  • 06m 05s /Mi

RACE: Safe from the Sun 5k. 4th OA.

1s faster than last year. Tied my adult PR. Should have been 4-5s faster as they had a turn sign pointing us down the wrong row of the parking lot at the finish.

Run #3
  • 10m 02s
  • 1.12 miles
  • 08m 58s /Mi

Run home cool down.

6 of us raced and my brother and his fam came to watch. Had cookout and beers afterwards. Played some ladderball. Fun afternoon.

  • Health data: Sleep: 3 Hours slept: 7.5
Swim
  • 32m 22s
  • 2296.59 yards
  • 01m 24s /100 yards

wu:
300 4:55
200 drills
4x50 desc 40, 38, 39, 38
25ez, 50kb, 25ez

main:
200 paddles 3:00
10x100 on 1:40 (~1:27/8)

cd:
25ez, 50kb, 25fly

  • Health data: Sleep: 3 Hours slept: 7
Run
  • 33m 17s
  • 4.23 miles
  • 07m 52s /Mi

Easy run.

Bike
  • 1h 02m 30s
  • 17.18 miles
  • 16.49 Mi/hr

From VF OAB on Yellow Spring and then home back via Chesterbrook. All easy.

  • Health data: Sleep: 3 Hours slept: 7.25
Swim
  • 31m
  • 2187.23 yards
  • 01m 25s /100 yards

Lunch swim. No watch. d/t est.

2x1000

Run
  • 52m 32s
  • 6.53 miles
  • 08m 03s /Mi

Speed work.
wu w/ drills & strides
2x200 (200)
2x400 (400)
2x600 (400)
1x800 (400)
cd

  • Health data: Sleep: 3 Hours slept: 8
Bike
  • 1h 00m 49s
  • 18.00 miles
  • 17.76 Mi/hr

Trainer.

20 wu
20 @ L4 256
(4')
2x[3', (2'), 1', (2')]
- 307, 360
- 296, 343

  • Health data: Sleep: 3 Hours slept: 7.5
Run
  • 35m 31s
  • 4.14 miles
  • 08m 35s /Mi

Recovery run.

Swim
  • 36m 44s
  • 2624.67 yards
  • 01m 24s /100 yards

wu:
500 7:43
200 drills
4x50 desc 38, 37, 38, 37
50kb, 50ez

main:
2x(300 paddles, 300, 50kb, 50ez)
- 4:19, 4:23
- 4:23, 4:28

  • Health data: Sleep: 3 Hours slept: 7

konichiwa's Training Log


 May 2012 
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Time
Distance
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