June 2015 Multisport Challenge

gobonas99

6/30 - 2200Y swim in 46:56. 10 easy (500y in 10:32, avg 2:06/100y), 30 hard (1450y in 30:50, avg 2:08/100y), 5 cool down (250y in 5:42, avg 2:13/100y). overall avg 2:08/100y

Totals through 6/30:
Swim: 11.96 miles (plus prob .5 for the missed yardage on 6/13) in 7.73 hours (10 swims)
Bike: 382.83 miles in 25.19 hours (15 rides)
Run: 33.27 miles in 6.23 hours (9 runs)
Yoga: 4 classes (plus 2 15 min bonus yoga sessions after LL)

Ohhim

Just got in a bit of biking & lifting today as I figure I needed a bit of a rest day from running & swimming. Great totals everyone!

@csman49 very pretty bike - you may want to level the seat as well once you figure out your best position (as there are some handy youtube videos if you aren't looking to spring for a full shop based fitting).

@sbrrepeat big congratulations on the redemption & race age group win! You inspired me to try to redeem myself from a flat tire performance at the Pittsburgh sprint triathlon last year so I signed up yesterday to give it another shot (as my next planned race wasn't until November).

6/1 - 0.3 mile swim, 15 mile bike
6/2 - 6 mile bike, 5 mile run
6/3 - 30 min weights, 4.5 mile run
6/4 - 65 mile bike, 5 mile run
6/5 - 50 mile bike
6/6 - 30 min weights, 0.5 mile run (weight warm-up)
6/7 - 10 mile run
6/8 - Rest
6/9 - 4.5 mile run, 30 min weights (tri/bi/chest/delts), 12 mile bike
6/10 - 7 mile run, 30 min weights (legs/back/abs), 0.7 mile swim, 12 mile bike
6/11 - 17 mile bike, 5 mile bike (expresso), 6 mile run, 1 mile swim
6/12 - 26 mile bike, 6 mile run, 30 min weights
6/13 - 0.7 mile swim, 12 mile bike
6/14 - 15 mile run, 0.5 mile swim, 12 mile bike
6/15 - 8 mile run, 5 mile bike (expresso), 30 min weights, 0.8 mile swim, 13 mile bike
6/16 - 6 mile run, 23 mile bike
6/17 - 4 mile run, 7 mile bike
6/18 - 1 mile run (weight warm-up), 30 min weights, 16 mile bike
6/19 - Rest (did some fishing and caught snook, trout, and catfish)
6/20 - 50 mile bike
6/21 - 1.5 mile run (weight warm-up), 30 min weights, 0.2 mile swim, 5 mile run
6/22 - 10 mile run
6/23 - 6 mile run, 14 mile bike
6/24 - 1 mile swim, 40 min weights, 7 mile bike (machine), 6 mile run, 13 mile bike (commuting)
6/25 - 6 mile run (w. 8x400s at 90 sec pace), 19 mile bike (commuting/lunch)
6/26 - 29 mile bike, 0.8 mile swim, 5 mile run
6/27 - 19 mile bike, 30 min weights
6/28 - 12 mile run, 1 mile swim, 36 mile bike
6/29 - 6 mile run, 1 mile swim, 17 mile bike
6/30 - 10 mile bike, 30 min weights

Total: 11 weights, 140 miles running, 510 miles biking, 8 miles swimming
Goal: 9 weights, 140 miles running, 500 miles biking, 8 miles swimming
DONE!

Machka9

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March Cycling: 409.33 km (254.34 miles) = 21 hours 55 min
March Walking: 80.47 km (50 miles) = 16 hours 9 min
March Total: 489.8 km (304.3 miles) = 38 hours 4 min

April Cycling: 384.15 km (238.7 miles) = 20 hours 35 min
April Walking: 107.79 km walking (67 miles) = 22 hours 31 min
April Total: 491.94 km (305.6 miles) = 43 hours 6 min

May Cycling: 259.06 km (160.9 miles)
May Walking: 102.75 km (63.8 miles)
May Time: 2060 min (34 hours 20 min) walking & cycling + 45 min stairs & weights + 45 min cycling inside
May Total: 361.81 km (224.8 miles) + stairs, weights and cycling inside = 35 hours 50 min

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June Totals

01 Mon - 2 km walk (25 min) + 60 min on bicycle on trainer in basement

02 Tues - 5.6 km walking (70 min) ... utility + beach
03 Wed - 3 km walking (35 min) + 50 min on bicycle on trainer in basement
04 Thurs - 2.5 km walking (30 min) + 5 flights of stairs ... tired today
05 Fri - 3.6 km walking (45 min) + 10 flights of stairs ... so far, there might be a bit more yet.


Sub-Totals
June Cycling: 110 minutes on bicycle on trainer in basement
June Walking: 16.7 km (10.3 miles)
June Time: 315 min (5 hours 15 min) walking + cycling + some extra time climbing flights of stairs

06 Sat - 100 kilometre ride on our Bike Friday Pocket Llamas (folding bikes). The route was relatively flat, but had the added challenge of rain for the first half of the ride. Fortunately it was a warm day for winter, and wasn't at all windy for a change!

That was the longest distance we have ridden the folding bikes so far. It was kind of a test ride to see how we would go over that distance. We were reasonably comfortable. I was having a few back/right hip issues, but stretching seemed to help.

100.72 km in 6 hours 25 min 34 sec total.
(Moving time was 5 hours 31 min 26 sec)

07 Sun - 3.2 km walking (40 min) ... to the beach!
08 Mon - 60 min cycling on bicycle on trainer in the basement


Sub-Totals
June Cycling Inside: 170 minutes on bicycle on trainer in basement
June Cycling Outside: 100.72 km (62.5 miles) in 330 min cycling outside
June Walking: 19.9 km (12.3 miles) in 245 min
June Time: 745 min (12 hours 25 min) walking + cycling + some extra time climbing flights of stairs

09 Tues - 1.5 km walking (18 min) + 45 min on bicycle on trainer in basement
10 Wed - 4.5 km walking (55 min)


Sub-Totals
June Cycling Inside: 215 minutes on bicycle on trainer in basement
June Cycling Outside: 100.72 km (62.5 miles) in 330 min cycling outside
June Walking: 25.9 km (16 miles) in 318 min
June Time: 863 min (14 hours 23 min) walking + cycling + some extra time climbing flights of stairs

11 Thurs - 2.3 km walking (25 min)
12 Fri - stairs

Sub-Totals
June Cycling Inside: 215 minutes on bicycle on trainer in basement
June Cycling Outside: 100.72 km (62.5 miles) in 330 min cycling outside
June Walking: 28.2 km (17.5 miles) in 343 min
June Time: 888 min (14 hours 48 min) walking + cycling + some extra time climbing flights of stairs

12 Fri - stairs + 1.5 km walking (20 min)
13 Sat - 5 km walking (60 min)
14 Sun - 14.06 km cycling outside (45 min)
15 Mon - 5 km walking (60 min) + 37.6 km cycling outside (115 min)

Sub-Totals
June Cycling Inside: 215 minutes on bicycle on trainer in basement
June Cycling Outside: 152.38 km (94.68 miles) in 490 min cycling outside
June Walking: 39.7 km (24.6 miles) in 483 min
June Time: 1188 min (19 hours 48 min) walking + cycling + some extra time climbing flights of stairs

16 Tues - 21.4 km cycling (65 min) + 5 km walking (60 min)
17 Wed - 1 km cycling + 2.5 km walking (30 min)
18 Thurs - 160.95 km cycling (488 min) ... a century on our Bike Fridays.
19 Fri - 7.5 km walking (90 min)

Sub-Totals
June Cycling Inside: 215 minutes on bicycle on trainer in basement
June Cycling Outside: 335.73 km (208.6 miles) in 1043 min cycling outside
June Walking: 54.7 km (33.9 miles) in 663 min
June Time: 1921 min (32 hours 01 min) walking + cycling + some extra time climbing flights of stairs

Saturday, 20 June – 1.2 km walking
Sunday, 21 June - 0 km walking; 27.9 km cycling
Monday, 22 June - 1.6 km walking
Tuesday, 23 June - 0 km walking; 16.5 km cycling
Wednesday, 24 June - 2 km walking; 15.5 km cycling
Thursday, 25 June - 5 km walking
Friday, 26 June - 6 km walking; 21.5 km cycling
Saturday, 27 June - 2 km walking
Sunday, 28 June - 0.5 km walking; 51.4 km cycling
Monday, 29 June - 0 km
Tuesday, 30 June - 3 km walking; 25 km cycling

Totals
June Cycling Inside: 215 minutes on bicycle on trainer in basement
June Cycling Outside: 493.53 km (306.6 miles) in 1531 min cycling outside
June Walking: 76 km (47.2 miles) in 922 min
June Time: 2513 min (41 hours 53 min) walking + cycling + 1 hour paddling in a sea kayak + some extra time climbing flights of stairs

I've been away, and I'm catching up.