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Training Log Archive: LiveWideLoveDeep

In the 7 days ending Oct 20, 2013:

	activity	#	time	miles		km		+ft
	Road Bike	3	5:17:00	105.8	(20.0/h)	170.27	(32.2/h)	2026
	Swim	6	3:30:00	7.0	(30:00)	11.27	(18:38)
	Running	4	2:34:00	22.79	(6:45)	36.68	(4:12)	972
	MTN Bike	1	1:00:00	7.5	(7.5/h)	12.07	(12.1/h)	1325
	Strength	1	25:00
	Total	7	12:46:00	143.09		230.29		4323
averages - weight:150lbs

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Sunday Oct 20, 2013 #

Event: Soma Half Iron Distance Triathlon

Swim 30:00 [5] 1.5 mi (20:00 / mi)

Road Bike 2:17:00 [5] 56.0 mi (24.5 mph) +1095ft

Running 1:23:00 [5] 13.1 mi (6:20 / mi) +745ft 6:01 / mi
shoes: SauconyK3-Red

Good warmup before the gun... Solid day for me out there
http://slaterfletcher.com/soma-2013-half-ironman-r...

1 6:09 /mi 6:10 /mi -3 ft
2 6:15 /mi 6:10 /mi 9 ft
3 6:31 /mi 6:26 /mi 11 ft
4 6:25 /mi 6:27 /mi -9 ft
5 6:38 /mi 6:30 /mi 18 ft
6 6:23 /mi 6:28 /mi -20 ft
7 6:40 /mi 6:41 /mi -10 ft
8 6:35 /mi 6:37 /mi -6 ft
9 6:42 /mi 6:37 /mi 8 ft
10 6:21 /mi 6:21 /mi -6 ft
11 6:23 /mi 6:20 /mi -1 ft
12 6:08 /mi 6:08 /mi -8 ft
13 6:11 /mi 6:06 /mi 14 ft

Saturday Oct 19, 2013 #

Road Bike 1:00:00 [3] 14.0 mi (14.0 mph)
shoes: ___DA_Di2

Rolled around the bike and end of run course with Nick. Just scouting and checking out a few of the 30+ turns in the heat. Love_the_heat. Going to bring it tomorrow.

Running 15:00 [3] 2.14 mi (7:00 / mi)
shoes: SauconyK3-Red

Quick run on the boardwalk. Feeling rested.

Swim 15:00 [2] 0.3 mi (49:59 / mi)

Awesome flop with the crew. pump up the music!! Felt like a kid on summer break... Good times

Friday Oct 18, 2013 #

Swim 30:00 [3] 1.0 mi (30:00 / mi)

Nova Fast Friday -

Swam with b70 wetsuit until the end of the 200's. mile said I was doing :31's with and without the suit. It's tight an hot. Water maybe 80 in Tempe so stoked if we are without suits.

300 build
4x50 on :45
3x200 on 2:45
4x40 on :45
200 drill swim

Thursday Oct 17, 2013 #

MTN Bike 1:00:00 [3] 7.5 mi (7.5 mph) +1325ft
shoes: ___TheBlackPearl

long slow morning working a ton at home. Got out to meet Keevin and Nick for a climb up Santiago Truck Trail. Nice to be back on the fat tires and full moon out! Rode to the flag then headed down luge and they kept climbing. Feeling good but taking extra rest.

Wednesday Oct 16, 2013 #

Swim 45:00 [3] 1.7 mi (26:28 / mi)

300
9x50 as free, free, back progressive
5x100 on 1:20, 4x200 on 2:30, 3x300...
3x50 easy
---------

Got out mid main set. Felt good and flowing but saving it for the weekends.

Strength 25:00 [3]

2x15 leg ups, side bends, back ext, ball crunches
2x10 lunges

Road Bike 2:00:00 [3] 35.8 mi (17.9 mph) +931ft
shoes: ___DA_Di2

133-BB-Path home.

Just cruising and got to BB then did 10 or more 180 degree turns on each side. Working on lines and getting more efficient. Need to fine tune with race wheels and when my back brake works.

C • practice 1

Running 11:00 [3] 1.6 mi (6:52 / mi) +27ft 6:46 / mi
shoes: SauconyK3-Red

Quick run off the bike on the hood loop

Tuesday Oct 15, 2013 #

Swim 45:00 [3] 1.25 mi (36:00 / mi)

Swimming is fun!!! Two laps around the island from Ryan's pad. 2nd one with Ryan's fins.

Used Blueseventy small suit for first time since I got the med - wow - super tight. Felt sooo good in the water tho. Hard to get out of bed but so nice on that 2nd lap just enjoying timing, catch, rhythm.

Running 45:00 [3] 5.95 mi (7:34 / mi) +200ft 7:20 / mi
shoes: SauconyK4-Org

Out and back at reef point followed by 6 strides. No watch but no doubt. Running fast.

Monday Oct 14, 2013 #

Swim 45:00 [3] 1.25 mi (36:00 / mi)
weight:150lbs

Nova with Jim. Mike in the water.

150
3 rounds
3x50 drill on :60, :50, :40 & 100 (1:08-1:07)
3 rounds 4x100 as
100 drill - L/R/fist , 3 100's (1:20, 1:15, 1:10)
Skipped middle one on 1:10 and avg 1:08 for all
100 drill CD
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2,200yds

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