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Training Log: LarryB

In the last 7 days:

activity # timemileskm+ft
  Biking2 3:10:00 30.4 48.92
  running2 2:46:23 14.8(11:15) 23.82(6:59)
  swimming2 1:45:00
  Total6 7:41:23 45.2 72.74
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Sunday Apr 23 #

8 AM

Biking (Road bike) 2:10:00 [3] 30.4 mi (4:17 / mi)

First half of brick. 55 degrees and froze my toes Did not warm up until three miles into run. Need to plan for this possibility in the race in May.
10 AM

running (Road run) 1:51:23 [3] 10.1 mi (11:02 / mi)
shoes: Asics-home 9-2016

Second half of brick. Transition was okay except for numb toes. Did between 10 and 11 minute miles plus some walking breaks.

Saturday Apr 22 #

10 AM

swimming (pool) 45:00 [3]

Swim 6: 45:00 interval session in pool.

Friday Apr 21 #

6 AM

Biking (trainer) 1:00:00 [3]

Bike 4: Indoor Bike Cruise intervals - Spin easy for 10:00 warmup and 10:00 cool-down. For the middle portion, go 5 x 5:00 at a threshold effort, with 1:00 very easy spinning between each interval. Similar to running, this "threshold" effort is one you could maintain for 1hr if in a race and rested. So it should be comfortably hard; if you don't feel like you recovered in the 1:00 rest, then you were going too hard.

Wednesday Apr 19 #

6 AM

running (Treadmilll) 55:00 [3] 4.7 mi (11:42 / mi)
shoes: Asics-home 9-2016

Run 3: Approx 1hr Hill Progression run on TM. Start running flat at normal easy pace. Then starting at 5:00, increase the incline 1% every 2:00 until you get to 6%. At that point, lower it back to flat for 2:00 and then speed up by 15 seconds per mile and start the progression again. On the third progression, speed up by another 15 seconds per mile and progress till you can’t go any steeper. Finish out the 50:00 with some easy flat jogging.

Tuesday Apr 18 #

6 AM

swimming (pool) 1:00:00 [3]

Swim 5: 60:00 distance swim.

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