Columbus,OH 
Bike
  • 1h 09m 51s
  • 20.00 miles
  • 17.18 Mi/hr

On trainer.
8x:
5 min Zone 4
1 min Easy

then finish until 20 miles is complete.

Fluid trainer making awful grinding noise. Sigh.

Run
  • 1h 08m 47s
  • 7.00 miles
  • 09m 50s /Mi

Bike
  • 1h 10m 09s
  • 20.00 miles
  • 17.11 Mi/hr

New saddle.
Intervals
8x:
5 min Zone 4
1 min rest

Zone 4 reps started at 20mph and with each lap got a little slower. Down to 18mph. But HR was still Zone 4.

Swim
  • 45m
  • 2000.00 yards
  • 02m 15s /100 yards

Drills

Swim
  • 50m
  • 2400.00 yards
  • 02m 05s /100 yards

200 w/u
400 drills
6 x 200 fast on the 3:40
Came in on the 3:31 most times. Two were on the 3:24 and one was 3:34.
Felt good. Need work on flip turns.
600 cooldown

Run
  • 34m
  • 3.83 miles
  • 08m 53s /Mi

Garmin ran out of batteries at the start, so I just did Fartleks. Was pretty good, but I probably didn't push as hard as on my Interval Program. Also, no data.

Felt sluggish, possibly due to bee sting or eating cruddy food for lunch yesterday or too much red meat.
Hoping to improve my eating habits in the next month.
Some of my 200s on the swim were really sharp and good, and others not so much. Also felt not great AFTER working out, which is unusual for me.

Run
  • 40m
  • 4.00 miles
  • -----

Bike
  • 2h 57m
  • 38.00 miles
  • 12.88 Mi/hr

As an adventure in seeing where new trails go, it was a success. As a training ride, it was a bust.
Too much starting and stopping, too many times of having to pull out the map. Too many road crossings on the path. Oh well, live and learn.
1586 Calories.
It was good to get in that much time in the saddle.
2100 feet of ascent. Didn't feel like much.

alicefoeller's Training Log


 July 2009 
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