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Training Log Archive: Nat and the Hat

In the 7 days ending Jun 8:

activity # timemileskm+m
  Running3 1:20:25 9.56(8:25) 15.38(5:14) 8630
  Cycling2 1:14:21 21.95(17.7/h) 35.32(28.5/h) 467
  Swimming2 1:05:33 2.12(30:53) 3.41(19:12)
  Total7 3:40:19 33.63(6:33) 54.12(4:04) 9097

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Saturday Jun 8 #

12 PM

Cycling 21:05 [2] 9.49 km (27.0 kph) +40m
ahr:125 max:146

Shake out ride and bike check-in with Amelia.

Friday Jun 7 #

8 AM

Running 20:09 intensity: (22 @1) + (42 @2) + (14:17 @3) + (4:48 @4) 4.0 km (5:02 / km) +67m 4:39 / km
ahr:163 max:180

20’ run and include 4 x 1’ hard, 2’ easy
12 PM

Swimming 29:38 [2] 1.41 km (20:57 / km)
ahr:145 max:153

Test swim at the venue in the Choptank river. Very choppy and wavy and very warm!

Wednesday Jun 5 #

5 PM

Running 30:15 [2] 5.75 km (5:15 / km)
ahr:164 max:180

Zone 2 w/ 4 x strides at the end

Tuesday Jun 4 #

6 PM

Cycling 53:16 [2] 25.84 km (29.1 kph) +427m
ahr:155 max:178 shoes: Bontrager Hilo Triathlon Clips

Zone 2 shake out. T-5 days to IM 70.3 Eagleman!

Monday Jun 3 #

4 PM

Swimming 35:55 intensity: (19:35 @1) + (13:07 @2) + (3:13 @3) 2.0 km (17:58 / km)
ahr:131 max:160

800 zone 2
2 x 400 at half Ironman effort with 200 easy in between
200 cool down
7 PM

Running 30:01 [2] 5.63 km (5:20 / km) +8563m 37 / km
ahr:163 max:178

Easy 30’

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