Columbus,OH 
Bike
  • 1h 11m 59s
  • 20.00 miles
  • 16.67 Mi/hr

Trainer ride.
Trainer setting Level 1
5 min w/u
6 min hard, 1 min easy
x6
Kept HR above 140 for each of the hard repeats.
I worked really hard. As usual, I'm disappointed with the speed I could achieve for this energy output.
My average speed during the hard intervals was about 18. I couldn't push it any harder and hold it for the 6 minutes. Still, this is the first interval workout I've done on the bike in a long time.
Once intervals were over, I had 6 miles left. I did a combination of LT and one-legged drills and easy spinning.
Found it interesting that I was more comfortable achieving 18mph by pushing a hard gear at a lower cadence than by pushing a low gear at a high cadence.
I need to work on leg strength.

Run
  • 52m 28s
  • 4.77 miles
  • 11m /Mi

With double jogger and 2 kids.
Pumped up the tires on the jogger, hoping for a better time. No such luck. I wasn't thirsty at all on this run, though, even though I was covered in sweat. Very weird.

Swim
  • 30m
  • 1100.00 yards
  • 02m 44s /100 yards

DRILLS:
300 w/u
100 catchup
100 fists
100 treadmill
100 sighting
100 kicking
100 alternate side breathing
100 hypoxic
100 isolated arms

(I did 300 of drills a couple days ago, which are part of this workout on the schedule)

Run
  • 1h 20m
  • 8.00 miles
  • 10m /Mi

Very difficult run. I went out immediately after eating a very fiber-heavy dinner. My stomach felt like it was up in my lungs, and I had to stop for 5 minutes (off the clock) to use the bathroom and stand around for a minute. Still, proud of myself for finishing! Kept it in Zone 3 almost the entire time.

Swim #1
  • 06m
  • 300.00 yards
  • 02m /100 yards

100 w/u
100 followthru
100 fingertip drag

Swim #2
  • 28m 36s
  • 1600.00 yards
  • 01m 47s /100 yards

1600 straight for time. Not bad. Benchmark was 30 minutes.

Strength
  • 50m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Back extensions
    3
    12
    12
    0
    0
  • BICEPS - Pullups
    3
    0
    0
    0
    0
  • CHEST - Flat Bench Press
    3
    8
    8
    75
    75
  • CORE - Crunches (FB)
    3
    15
    15
    0
    0
  • CORE - Physio Side Raises (FB)
    6
    12
    12
    0
    0
  • 3
    12
    12
    90
    90
  • 3
    12
    12
    30
    30
  • LEGS - Hip abductor
    3
    12
    12
    115
    115
  • LEGS - Hip adductor
    3
    12
    12
    95
    95
  • LEGS - Hip Swing
    6
    0
    0
    0
    0
  • 3
    10
    12
    4
    4
  • LEGS - Standing calf raises
    3
    12
    12
    90
    90
  • TRICEPS - Assisted Dips
    3
    0
    0
    0
    0
  • 3
    6
    7
    40
    40

Didn't get to 3 of my exercises. Will try to fit them in later this week. Sigh. It was really busy in there.

Bike #1
  • 1h 45m 39s
  • 27.14 miles
  • 15.41 Mi/hr

After getting to familiar territory from the zoo, I rode the path to complete my workout. It was busy, so there was quite a bit of slowing down. I did feel much better on the tri bike, though, and did a lot of curves in the aero position. Forgot HR strap.

Bike #2
  • 36m 59s
  • 8.98 miles
  • 14.57 Mi/hr

First time using the GPS to guide me along a route. It was difficult to follow and there was a lot of backtracking.

alicefoeller's Training Log


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