Training Log Archive: jrhodes13

In the 7 days ending Jul 2, 2011:

6:20

0:00

7 AM

Tri Bike 2:11:59 [1] 45.3 mi (2:55 / mi) +1322ft 2:50 / mi
ahr:126

214 average watts, rode with group. pulled all the way down laguna canyon.

9 AM

Run 37:00 [3] 4.0 mi (9:15 / mi)
shoes: Nike Free - blk

treadmill after bike

10 AM

Strength 30:00 [3]

abs, leg extensions, arm curls

11 AM

swim 1:00:00 [1] 2.7 km (22:13 / km)

11 AM

Tri Bike 2:03:23 [1] 35.3 mi (3:30 / mi) +1384ft 3:22 / mi
ahr:113

Road with art sosa on riverbed trail

3 PM

Run 1:33:37 [2] 10.0 mi (9:22 / mi)
ahr:136

first five heart rate was 131 bpm, next five heart rate was 141 bpm at a slower pace. hurting last mile.

Strength 1:00:00 [2]

Leg lifts, abs, squats, leg curls, extensions, arm curls, bench press, dips

8 AM

Run 51:08 [1] 5.0 mi (10:14 / mi) +677ft 9:04 / mi
ahr:109 shoes: Nike Free - blk

12 PM

swim 1:00:00 [3] 2.8 km (21:26 / km)

3 PM

Run 45:49 [2] 5.0 mi (9:10 / mi)
shoes: newton

5 PM

Mt Bike 1:45:00 [3] 17.5 mi (6:00 / mi) +2100ft 5:23 / mi
ahr:121 max:172

Tri Bike (Tri bike) 2:13:24 [2] 38.4 mi (3:28 / mi) +2014ft 3:19 / mi

swim 1:00:00 [3] 2.8 km (21:26 / km)

Strength 1:30:00 [3]

Legs: extensions, curls, leg press (8 x 405 lbs), abs, arm curls

8 AM

Run 1:36:50 [1] 9.0 mi (10:46 / mi) +1251ft 9:30 / mi
ahr:134 shoes: Nike Free - blk

12 PM

swim (swim) 1:00:00 [2] 2.9 km (20:41 / km)