Saturday Jun 14 |
 | running warm up/down 30:00 [2] 2.7 mi (11:06 / mi) +70m 6:23 / km | |
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| rollerblading long 1:15:00 [3] 13.5 mi (5:33 / mi) +140m 3:21 / km | |
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Friday Jun 13 |
| canoeing (early morning) 50:00 [2] 2.0 mi (24:59 / mi) | |
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| saw raccoon swimming |
| biking hills (MTB w/kes) 30:00 [1] 3.0 mi (10:00 / mi) +110m 5:35 / km | |
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| biking hills (towing kayak) 15:00 [3] 1.5 mi (10:00 / mi) +110m 5:04 / km | |
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Thursday Jun 12 |
| running intervals (2 minute intervals) 45:00 [4] 5.0 mi (9:00 / mi) +100m 5:16 / km | |
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| walking warm up/down (w/kes) 35:00 [1] 1.5 mi (23:20 / mi) +110m 11:49 / km | |
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| warm down after intervals |
| biking tempo (road/paved) 35:00 [3] 8.0 mi (4:22 / mi) +40m 2:41 / km | |
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Wednesday Jun 11 |
| walking hills (commute + warm-up) 35:00 [1] 1.5 mi (23:20 / mi) +110m 11:49 / km | |
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| rollerblading warm up/down (techniques) 55:00 [2] 8.0 mi (6:51 / mi) +35m 4:13 / km | |
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| running hills 10:00 [4] 1.0 mi (10:00 / mi) +110m 4:38 / km | |
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Tuesday Jun 10 |
| running intervals (with poles) 30:00 [3] 2.5 mi (11:59 / mi) +70m 6:52 / km | |
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| biking hills (w/ Kes) 30:00 [1] 3.0 mi (10:00 / mi) +110m 5:35 / km | |
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| biking tempo (paved road) 1:10:00 [3] 20.0 mi (3:29 / mi) +100m 2:08 / km | |
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| Early in the ride my front derailer cable broke. I kept it in the
small chain ring for the climbs. So flats were high tempo. |
Monday Jun 9 |
| swimming warm up/down 20:00 [1] 0.3 km (1:06:40 / km) | |
| (rest day) |
| inv neighbor's pond |
Sunday Jun 8 |
| running long 55:00 [2] 5.0 mi (10:59 / mi) +100m 6:26 / km | |
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| Felt good to loosen up after the race. |