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Training Log Archive: LarryB

In the 7 days ending Jul 21:

activity # timemileskm+ft
  Biking3 6:25:47 84.94 136.7
  running3 2:48:00 14.26(11:47) 22.95(7:19)
  swimming1 40:00 0.75(53:39) 1.2(33:20)
  Total7 9:53:47 99.95 160.85

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Sunday Jul 21 #

7 AM

running (Road run) 1:13:00 [3] 6.01 mi (12:09 / mi)
shoes: Brooks

Workout 1: Long brick workout (75M bike / 18M run). Easy effort just get in the miles along with working on your transition efficiency.

Had to split the run from the bike due to record heat. Then cut run short due to same heat and humidity.

Saturday Jul 20 #

6 AM

Biking (Road bike) 4:05:30 [3] 62.82 mi (3:54 / mi)

Workout 1: Long brick workout (75M bike / 18M run). Easy effort just get in the miles along with working on your transition efficiency.

Did a one mile run after the bike to get the brick effect. Too hot to do more

Friday Jul 19 #

7 AM

running (Treadmill) 55:00 [3] 4.95 mi (11:07 / mi)
shoes: Brooks

Run 2: Minute on/Minute off flat workout, for 30:00. Start with an “on” minute of about 7:20 pace and then do an “off” minute at 9:45. Do the normal 15:00 warmup (flat jogging) and a few strides before, and at least 15:00 of easy running after the workout.

Thursday Jul 18 #

7 AM

Biking (Trainer) 55:00 [3]

Bike 5: 75:00 easy flat spinning.

Wednesday Jul 17 #

Biking (Road bike) 1:25:17 [3] 22.12 mi (3:51 / mi)

Bike 3: 90:00 hilly medium effort ride done as a fartlek - mix in various harder segments of 30 seconds to 5:00.
7 PM

swimming (0pen water) 40:00 [3] 1.2 km (33:20 / km)

Tuesday Jul 16 #

7 AM

running (road run) 40:00 [3] 3.3 mi (12:07 / mi)
shoes: Brooks - office

Run 4: 1hr rolling trail recovery run.

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