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Training Log Archive: goodjoss

In the 31 days ending Jul 31, 2011:

activity

time

miles

+ft

Bike

13:36:00

223.81

(16.5/h)

360.19

(26.5/h)

run

7:15:19

56.46

(7:43)

90.86

(4:47)

swim

7:03:47

12.05

(35:09)

19.4

(21:51)

trainer

5:18:00

94.0

(3:23)

151.28

(2:06)

weight training

20:00

Total

33:33:06

386.32

621.73

3:30

0:00

» now

Sunday Jul 31, 2011 #

run 1:37:00 [3] 10.1 mi (9:36 / mi)
shoes: Brooks ghost 4

10 mile slow run bonked after after 8 miles and had to walk/run.

swim 49:00 [3] 2.25 km (21:47 / km)

100 wu
1000 straight
5x200
250 cd

Saturday Jul 30, 2011 #

Bike 3:10:00 [3] 52.0 mi (16.4 mph)

still way too hot to go the whole 75 miles
try for 90 next week

Friday Jul 29, 2011 #

swim 1:09:00 [3] 3.0 km (23:00 / km)

200 qu
7x150 20sec rest
7x150 10 sec rest
200 cd
500 drill

Thursday Jul 28, 2011 #

trainer 1:37:00 [3] 30.0 mi (3:14 / mi)

Wednesday Jul 27, 2011 #

trainer 50:00 [3] 15.0 mi (3:20 / mi)

run 58:42 [3] 7.0 mi (8:23 / mi)

Monday Jul 25, 2011 #

swim 39:40 [3] 1.9 km (20:53 / km)

100 wu
4x400 45 sec rest
200 cd

Sunday Jul 24, 2011 #

run 1:01:00 [3] 7.2 mi (8:28 / mi)
shoes: Brooks ghost 4

weight training 20:00 [4]

legs after 7 mi run

Saturday Jul 23, 2011 #

Bike 2:22:00 [3] 41.5 mi (17.5 mph)

very hot 102 degrees with high humidity did not have enough liquid to finish 50 miles.

Friday Jul 22, 2011 #

Bike 1:35:00 [3] 26.71 mi (16.9 mph)

Easy pace with only 1 long hill climb

Thursday Jul 21, 2011 #

swim 53:00 [3] 2.4 km (22:05 / km)

100 wu
9x250
100 cd

run 33:50 [3] 4.0 mi (8:28 / mi)
shoes: Brooks ghost 4

Wednesday Jul 20, 2011 #

trainer 45:00 [3] 15.0 mi (3:00 / mi)

Monday Jul 18, 2011 #

swim 46:31 [3] 2.1 km (22:09 / km)

Sunday Jul 17, 2011 #

run 1:17:23 [3] 9.51 mi (8:08 / mi)
shoes: Brooks ghost 4

Saturday Jul 16, 2011 #

Bike 3:30:00 [3] 50.0 mi (14.3 mph)

in ACk on rented bike mostly flat

Friday Jul 15, 2011 #

run 41:00 [4] 4.97 mi (8:15 / mi)
shoes: Brooks ghost 4

faster middle 2 miles

11 AM

swim 25:00 [3] 1.4 km (17:51 / km)

easy short swim

Saturday Jul 9, 2011 #

Bike 2:17:00 [3] 41.0 mi (18.0 mph)

Friday Jul 8, 2011 #

run 52:00 [3] 6.5 mi (8:00 / mi)
shoes: Brooks Ghost

Thursday Jul 7, 2011 #

swim 45:21 [3] 2.2 km (20:37 / km)

100 wu
100-500 ladder
500
100 cd

Wednesday Jul 6, 2011 #

trainer 1:00:00 [3] 16.0 mi (3:45 / mi)

run 42 [3] 5.18 mi (8 / mi)
shoes: Brooks Ghost

Tuesday Jul 5, 2011 #

trainer 1:06:00 [3] 18.0 mi (3:40 / mi)

straight thru on indoor trainer

Monday Jul 4, 2011 #

swim 37:00 [3] 1.4 km (26:26 / km)

relaxed swim after race day before

Sunday Jul 3, 2011 #

swim 9:15 [5] 0.5 km (18:30 / km)

Bike 42:00 [5] 12.6 mi (18.0 mph)

run 13:42 [5] 2.0 mi (6:51 / mi)
shoes: Brooks Ghost

Friday Jul 1, 2011 #

swim 50:00 [3] 2.25 km (22:13 / km)

500 wu
8x100 15 sec rest
8x100 20 sec rest
150 cd

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