Columbus,OH 
Bike
  • 1h 07m
  • 20.00 miles
  • 17.91 Mi/hr

Trainer workout
w/u
6x:
HR Level 4 for 6 minutes
east for 1 minute

Held about 19mph on the hard intervals.
Then held above 17mph after the intervals to finish out the 20 miles. Good job!

Run
  • 47m 19s
  • 4.98 miles
  • 09m 30s /Mi

BRICK
Knees felt very bad at the start after riding on the trainer hard.
Felt better and better.
Not too mentally focused, but OK. Felt good about time.

Swim
  • 45m
  • 2600.00 yards
  • 01m 44s /100 yards

OK. Felt fast, but time did not really reflect that.
Water was nice and cool - no excuses. Not sure why my time wasn't a touch faster. Maybe lack of swimming over the past few days.

Run
  • 1h 39m 30s
  • 10.00 miles
  • 09m 57s /Mi

Very difficult to maintain 10min/mile pace after so many bike and run workouts previous. Virtual Training Partner on Garmin really helped me push it the last three miles.

Bike
  • 2h 32m 31s
  • 38.12 miles
  • 15.00 Mi/hr

Equipment trouble first 25 minutes - front wheel rubbing. Fixed that. Then it was pouring the rest of the time, which was OK. Had a great time around the Alum Creek area, but the rest of the route had too many traffic lights and stops.

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

alicefoeller's Training Log


 July 2009 
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