Training Log Archive: Chris9In the 7 days ending Jul 29, 2017:
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Saturday Jul 29, 2017 #
8 AM
Running 1:02:00 [3] 6.5 mi (9:32 / mi)
Treadmill at LTF
Friday Jul 28, 2017 #
7 AM
Running 40:00 [3] 4.3 mi (9:18 / mi)
AM run around the neighborhood before WFH. Pace was pretty quick today, under 9 minutes even though was just cruising.
9 AM
Strength 10:00 [3]
2x core
5 PM
Cycling 2:30:58 [3] 46.58 mi (3:14 / mi)
After work ride. Bunny trail all the way around to fort Sheridan. Two loops and then up and down Sheridan road. Lots of steady riding.
Thursday Jul 27, 2017 #
6 PM
Swimming 1:00:00 [3] 3.0 km (20:00 / km)
Outdoor SCY at Lifetime. Water is still nice and cool so i'll stay outside!
Very easy recovery day
2x500
450
50 easy
400
350
50 easy
300
200
100
350 CD
Love the vibe of outdoor swimming. Doing good with the ironman build so far. Lots of work ahead.
Very easy recovery day
2x500
450
50 easy
400
350
50 easy
300
200
100
350 CD
Love the vibe of outdoor swimming. Doing good with the ironman build so far. Lots of work ahead.
Wednesday Jul 26, 2017 #
7 AM
Running 30:00 [3] 3.2 mi (9:22 / mi)
Easy run outside in the neighborhood. High 60s but high humidity. Just rolled into the the run and kept pace light. Beautiful morning.
6 PM
Cycling 2:00:00 [3] 38.0 mi (3:09 / mi)
4x25 steady
5 min hills within each
5 min hills within each
Tuesday Jul 25, 2017 #
7 AM
Cycling 40:00 [3] 12.5 mi (3:12 / mi)
12 min wu
5 min, 6 min, 5 min hard with 3-4 minute recovery
Good early morning effort. Had music blaring and pushed it a bit. Not all out. In the Ironman build!
5 min, 6 min, 5 min hard with 3-4 minute recovery
Good early morning effort. Had music blaring and pushed it a bit. Not all out. In the Ironman build!
6 PM
Swimming 1:04:00 [3] 3.3 km (19:24 / km)
3600 yards at outdoor pool at LTF. Water temps were nice and cool.
950 warmup
3x400 on 20' rest- 6:05, 5:54, 5:44
50 easy
5x200 on 3:15-3:20- 3:00, 2:58, 2:56, 2:49, 2:50
450 CD easy
Felt great during warmup, a little tired during the intervals, and got strong towards the end.
950 warmup
3x400 on 20' rest- 6:05, 5:54, 5:44
50 easy
5x200 on 3:15-3:20- 3:00, 2:58, 2:56, 2:49, 2:50
450 CD easy
Felt great during warmup, a little tired during the intervals, and got strong towards the end.
Monday Jul 24, 2017 #
7 AM
Swimming 30:00 [3] 1.5 km (20:00 / km)
400 wu
300-250-50-200-150-100
200 CD
300-250-50-200-150-100
200 CD
5 PM
Running 1:00:00 [3] 6.4 mi (9:22 / mi)
Off work and over to the Glen for an hour of steady running. Did two reps of the lookout hill, another of the big hill. Mostly cruising. Most real run since Racine.
8 PM
Strength 10:00 [3]
2x through core
Sunday Jul 23, 2017 #
7 AM
Cycling 4:45:00 [3] 90.0 mi (3:10 / mi)
First 2:55 outside, the remainder was on the trainer. Incredibly humid and didn't want to cook myself. Road out to Old Elm and then headed all the way out to the Wall. Some good steady riding.