JULY 2015 Multisport Challenge
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Without the gym membership, I'm doing more biking/running this weekend, but may grab a 1-day pass tomorrow to get in some lifting and swimming before my flight home. Had a faster long run today, and some social riding yesterday, but otherwise, just commuting to/from (some amazing) baseball games. Returning to the hot south tomorrow for the all-star break, so dreading future runs in the 90 degree/90% humidity heat.
7/1 - 1 mile swim, 25 mile bike, 6 mile run
7/2 - 6 mile run (w. 0.25-0.5-0.75-1-0.75-0.5-0.25 pyramid @ 7 min/mile), 15 mile bike
7/3 - 5 mile run, 71 mile bike
7/4 - 30 min weights, 0.5 mile swim, 11 mile bike
7/5 - 13 mile run, 18 mile bike
7/6 - 1 mile swim, 23 mile bike, 25 min weights, 6.5 mile run
7/7 - 7 mile run, 0.5 mile swim, 11 mile bike
7/8 - 11 mile bike
7/9 - 6 mile run (w. 0.25-0.5-0.75-1-0.75-0.5-0.25 pyramid @ 6:52 min/mile), 30 min lift, 0.5 mile swim, 11 mile bike
7/10 - 11 mile bike, 6 mile run
7/11 - 39 mile bike, 5.5 mile run
7/12 - 10.5 mile run, 12 mile bike
Total: 3 weights, 73 mile run, 260 mile bike, 3.5 mile swim
Goal: 9 weights, 140 mile run, 500 mile bike, 10 mile swim
Remaining: 6 weights, 67 mile run, 240 mile bike, 6.5 mile swim0 -
1/7 - Swim, 1km (1hr swim school, estimated distance)
2/7 - Cycle, 53km (commute to work/back)
4/7 - Cycle, 28.5km
6/7 - Run, 5km
7/7 - Cycle, 26.5km, Run 2km (Brick), plus cycle 26.5km return journey.
8/7 - Swim, 1km (estimated. Swim School)
9/7 - Cycle, 53km (commute to work/back)
11/7 - Swim, just a casual pool session with child.
13/7 - Swim, 1.2km (just 1.5 lengths of freestyle, remainder all BS)
Totals
Swim - 3.7/5km
Cycle - 187.5/250km
Run - 7/50km
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Swim: 2940 yards
Bike: 130.5 miles
Run: 25.5 miles
Weather has been atrocious and I've been using it as an excuse to be lazy since I posted last. Got in a few good runs, then impulsively signed up for an Olympic Tri on Sunday. Ended up doing better than I expected, though I'm hurting a bit today.
Swim: 1:51/100y pace, placing me just in the top half of the women's field, surprisingly!
Bike: 19.3 mph average on rolling hills. 13th female (out of 56)!
Run: always my biggest limiter- 10:48 pace, 37th female. Slow, relative to the rest of the field, but only a few minutes off my stand alone 10k PR.
Transitions were pretty slow- I'm still using bike shoes with multiple straps instead of tri shoes and I had to take off the quick laces on my running shoes because my arches cramp when I use them, but, I wasn't in a wetsuit, so my T1 was comparatively quick.
Overall, really happy with my time (and finishing in the top half of the women's field!) but definitely a lot of work to do before September's 70.3.0 -
1/7 - Swim, 1km (1hr swim school, estimated distance)
2/7 - Cycle, 53km (commute to work/back)
4/7 - Cycle, 28.5km
6/7 - Run, 5km
7/7 - Cycle, 53km (commute to work/back)
7/7 - Run, 5km (Brick with above commute in)
8/7 - Swim, 1km (estimated. Swim School)
9/7 - Cycle, 53km (commute to work/back)
11/7 - Swim, just a casual pool session with child.
13/7 - Swim, 1.2km (just 1.5 lengths of freestyle, remainder all BS)
14/7 - Cycle, 55km (commute to work/back)
14/7 - Run, 5km
Totals
Swim - 3.7/5km
Cycle - 242.5/250km
Run - 12/50km
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7/11 - pre-race brick: 5.8 mile bike in 21:37 and 1.03 mile run in 10:03 - total 31:40
7/12 - Musselman 70.3 - 1.2mi swim 40:27, T1 3:59, 56mi bike 3:18:20, T2 6:14, run 2:31:17 - total 6:40:17 (official times)
7/13 - easy Lofty Ladies recovery ride - 16.85 mi in 1:17:16 (with regrouping stops)
Totals through 7/13:
Swim: 4.73 miles in 3.03 hours (5 swims)
Bike: 174.24 miles in 10.61 hours (8 rides)
Run: 33.21 miles in 5.9 hours (7 runs)
Yoga:
Well...it took me 137.4 miles, but I completed my goal of doing a 70.3
Race report here: https://www.facebook.com/TBBCoachChristina/posts/997734936904894 0 -
cant view it at work... will try later
So one of the tri team has just been telling me that he thinks he might drop out. Doubts about the swim. Same guy that was telling me that he would absolutely destroy the cycle (then got his *kitten* handed to him at the velodrome). He just hasn't really put a lot of effort (or any) into the training. That annoys me, as there were other people that wanted to do it, and couldn't as places were full. I've suggested he comes to swim school tomorrow evening with me. Whilst i know and accept that i'll be slow on the swim, i know that i wont be physically destroyed by it. Did 1.2km yesterday and stopped only because of time constraints. Felt fresh enough to be able to do another 40 lengths. (couple of months ago 400m would leave me shattered for a couple of days!)0 -
7/14 - super easy 5.01 mile run in 57:38
Totals through 7/14:
Swim: 4.73 miles in 3.03 hours (5 swims)
Bike: 174.24 miles in 10.61 hours (8 rides)
Run: 38.22 miles in 6.87 hours (8 runs)
Yoga:
@csman49 - ugh...that would totally irritate me too. I'd just be like "suck it up, buttercup" LOL
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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
June Cycling Inside: 215 minutes on bicycle on trainer in basement = 3 hours 35 min
June Cycling Outside: 493.53 km (306.6 miles) in 1531 min cycling outside = 25 hours 31 min
June Walking: 76 km (47.2 miles) in 922 min = 15 hours 22 min
June Time: 2513 min (41 hours 53 min) walking + cycling inside + 1 hour paddling in a sea kayak + some extra time climbing flights of stairs
June Total: 569.53 km (353.9 miles) + cycling inside + 1 hour paddling in a sea kayak + some extra time climbing flights of stairs
Onward to July!
My goal … move a total of at least 500 km.
Wednesday, 1 July - 9.5 km walking (240 min) ... this was a hike up to the top of a mountain and back.
My photos start with the one labelled "01Jul15_MtCheamClimb_01" ... and there are quite a few. They go on to the second page. https://www.flickr.com/photos/machka-bb/sets/72157654396714698
Thursday, 2 July – 5 km walking (60 min)
Friday, 3 July – 5 km walking (60 min)
Saturday, 4 July – 0 km … this day did not exist for us, crossing the international date line meant that we skipped it all together.
Sunday, 5 July - 1.5 km walking (20 min)
Monday, 6 July - 2.3 km walking (25 min)
Subtotals:
July Cycling: 0 km so far
July Walking: 23.3 km in 405 min
July Other: 0 so far
July Time: 405 min = 6 hours 45 min
Slow start, but we have been travelling ... and now we're back into the depths of winter.
Tuesday, 7 July - 2.7 km (30 min)
Wednesday, 8 July - 3.3 km (40 min)
Thursday, 9 July - 3.8 km (45 min)
Subtotals:
July Cycling: 0 km so far
July Walking: 33.1 km in 520 min
July Other: 0 so far
July Time: 520 min = 8 hours 40 min
Friday 10 - 4.7 km walking (55 min)
Saturday 11 - 27.5 km cycling outside (80 min)
Sunday 12 - 26.2 km cycling outside (75 min)
Subtotals:
July Cycling: 53.7 km in 155 min
July Walking: 37.8 km in 575 min
July Other: a few minutes climbing stairs
July Time: 730 min = 12 hours 10 min
Monday 13 - 2.9 km walking (35 min)
Tuesday 14 - 4.2 km walking (50 min) + 40 min on the bicycle on the trainer indoors
Subtotals:
July Cycling: 53.7 km in 155 min + 40 min cycling indoors
July Walking: 44.9 km in 660 min
July Other: a few more minutes climbing stairs
July Time: 855 min = 14 hours 15 min
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Ended up in traveler limbo for an extra day due to some flight cancellations and delays, so I was able to do some extra northern running, but didn't have gym access to get in swimming/lifting, nor did I have a reason to bike. Still, I probably needed some lighter exercise days and got back on track today. At mid-month, I'm a touch behind the halfway point in swimming & lifting, but well ahead on running & biking, so no worries with hitting my monthly goal.
Congrads to both @gobonas99 and @sbrrepeat on your weekend tris! Both of you have me revved up for my next tri in 4 weeks.
7/1 - 1 mile swim, 25 mile bike, 6 mile run
7/2 - 6 mile run (w. 0.25-0.5-0.75-1-0.75-0.5-0.25 pyramid @ 7 min/mile), 15 mile bike
7/3 - 5 mile run, 71 mile bike
7/4 - 30 min weights, 0.5 mile swim, 11 mile bike
7/5 - 13 mile run, 18 mile bike
7/6 - 1 mile swim, 23 mile bike, 25 min weights, 6.5 mile run
7/7 - 7 mile run, 0.5 mile swim, 11 mile bike
7/8 - 11 mile bike
7/9 - 6 mile run (w. 0.25-0.5-0.75-1-0.75-0.5-0.25 pyramid @ 6:52 min/mile), 30 min lift, 0.5 mile swim, 11 mile bike
7/10 - 11 mile bike, 6 mile run
7/11 - 39 mile bike, 5.5 mile run
7/12 - 10.5 mile run, 12 mile bike
7/13 - 8.5 mile run
7/14 - 5 mile run
7/15 - 20 mile bike, 30 min lift, 4 mile run
Total: 4 weights, 89 mile run, 280 mile bike, 3.5 mile swim
Goal: 9 weights, 140 mile run, 500 mile bike, 10 mile swim
Remaining: 5 weights, 51 mile run, 220 mile bike, 6.5 mile swim0 -
1/7 - Swim, 1km (1hr swim school, estimated distance)
2/7 - Cycle, 53km (commute to work/back)
4/7 - Cycle, 28.5km
6/7 - Run, 5km
7/7 - Cycle, 53km (commute to work/back)
7/7 - Run, 5km (Brick with above commute in)
8/7 - Swim, 1km (estimated. Swim School)
9/7 - Cycle, 53km (commute to work/back)
11/7 - Swim, just a casual pool session with child.
13/7 - Swim, 1.2km (just 1.5 lengths of freestyle, remainder all BS)
14/7 - Cycle, 55km (commute to work/back)
14/7 - Run, 5km
15/7 - Swim, 1.2km (estimated. Swim School)
16/7 - Cycle, 53km (commute to work/back)
Totals
Swim - 4.9/5km
Cycle - 295.5/250km
Run - 12/50km
I changed tyres from 23mm Gatorskins, to 25mm GP4000s2 (they actually measure 27.2mm width), and changed tubes to latex. Apart from the immediate improvement in feel (has completely smoothed out the ride even on the gravel), it's saved 0.2kg of rotational weight, and my commute is a few minutes faster
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1/7 - Swim, 1km (1hr swim school, estimated distance)
2/7 - Cycle, 53km (commute to work/back)
4/7 - Cycle, 28.5km
6/7 - Run, 5km
7/7 - Cycle, 53km (commute to work/back)
7/7 - Run, 5km (Brick with above commute in)
8/7 - Swim, 1km (estimated. Swim School)
9/7 - Cycle, 53km (commute to work/back)
11/7 - Swim, just a casual pool session with child.
13/7 - Swim, 1.2km (just 1.5 lengths of freestyle, remainder all BS)
14/7 - Cycle, 55km (commute to work/back)
14/7 - Run, 5km
15/7 - Swim, 1.2km (estimated. Swim School)
16/7 - Cycle, 53km (commute to work/back)
16/7 - Run, 4.25km
Totals
Swim - 4.9/5km
Cycle - 295.5/250km
Run - 16.25/50km
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7/15 - .95mi open water swim in 37:34
7/16 - brick (pe5): 13.23 mi bike in 45:26 and 1.62 mi run in 16:06
7/17 - rest day
Totals through 7/17:
Swim: 5.68 miles in 3.65 hours (6 swims)
Bike: 187.47 miles in 11.37 hours (9 rides)
Run: 39.84 miles in 7.13 hours (9 runs)
Yoga:
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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
June Cycling Inside: 215 minutes on bicycle on trainer in basement = 3 hours 35 min
June Cycling Outside: 493.53 km (306.6 miles) in 1531 min cycling outside = 25 hours 31 min
June Walking: 76 km (47.2 miles) in 922 min = 15 hours 22 min
June Time: 2513 min (41 hours 53 min) walking + cycling inside + 1 hour paddling in a sea kayak + some extra time climbing flights of stairs
June Total: 569.53 km (353.9 miles) + cycling inside + 1 hour paddling in a sea kayak + some extra time climbing flights of stairs
Onward to July!
My goal … move a total of at least 500 km.
Wednesday, 1 July - 9.5 km walking (240 min) ... this was a hike up to the top of a mountain and back.
My photos start with the one labelled "01Jul15_MtCheamClimb_01" ... and there are quite a few. They go on to the second page. https://www.flickr.com/photos/machka-bb/sets/72157654396714698
Thursday, 2 July – 5 km walking (60 min)
Friday, 3 July – 5 km walking (60 min)
Saturday, 4 July – 0 km … this day did not exist for us, crossing the international date line meant that we skipped it all together.
Sunday, 5 July - 1.5 km walking (20 min)
Monday, 6 July - 2.3 km walking (25 min)
Subtotals:
July Cycling: 0 km so far
July Walking: 23.3 km in 405 min
July Other: 0 so far
July Time: 405 min = 6 hours 45 min
Slow start, but we have been travelling ... and now we're back into the depths of winter.
Tuesday, 7 July - 2.7 km (30 min)
Wednesday, 8 July - 3.3 km (40 min)
Thursday, 9 July - 3.8 km (45 min)
Subtotals:
July Cycling: 0 km so far
July Walking: 33.1 km in 520 min
July Other: 0 so far
July Time: 520 min = 8 hours 40 min
Friday 10 - 4.7 km walking (55 min)
Saturday 11 - 27.5 km cycling outside (80 min)
Sunday 12 - 26.2 km cycling outside (75 min)
Subtotals:
July Cycling: 53.7 km in 155 min
July Walking: 37.8 km in 575 min
July Other: a few minutes climbing stairs
July Time: 730 min = 12 hours 10 min
Monday 13 - 2.9 km walking (35 min)
Tuesday 14 - 4.2 km walking (50 min) + 40 min on the bicycle on the trainer indoors
Subtotals:
July Cycling: 53.7 km in 155 min + 40 min cycling indoors
July Walking: 44.9 km in 660 min
July Other: a few more minutes climbing stairs
July Time: 855 min = 14 hours 15 min
Wednesday 15 - 3.6 km walking (45 min) + 40 min on the bicycle on the trainer indoors
Thursday 16 - 3.1 km walking (35 min) + 40 min on the bicycle on the trainer indoors
Friday 17 - 2 km walking (25 min)
Subtotals:
July Cycling: 53.7 km in 155 min + 120 min cycling indoors
July Walking: 53.6 km in 660 min
July Other: several more minutes climbing stairs
July Time: 1040 min = 17 hours 20 min
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1/7 - Swim, 1km (1hr swim school, estimated distance)
2/7 - Cycle, 53km (commute to work/back)
4/7 - Cycle, 28.5km
6/7 - Run, 5km
7/7 - Cycle, 53km (commute to work/back)
7/7 - Run, 5km (Brick with above commute in)
8/7 - Swim, 1km (estimated. Swim School)
9/7 - Cycle, 53km (commute to work/back)
11/7 - Swim, just a casual pool session with child.
13/7 - Swim, 1.2km (just 1.5 lengths of freestyle, remainder all BS)
14/7 - Cycle, 55km (commute to work/back)
14/7 - Run, 5km
15/7 - Swim, 1.2km (estimated. Swim School)
16/7 - Cycle, 53km (commute to work/back)
16/7 - Run, 4.25km
17/7 - Swim, 750m
Totals
Swim - 5.65/5km
Cycle - 295.5/250km
Run - 16.25/50km
Swim today, decided to not mess around struggling with freestyle, and just went for it Breaststroke. A shade under 23mins. Closing the gap. Still slow, but far quicker than i was a short while ago. 3m03/100m. If i could take 10 seconds off that over the next 4 weeks, i'd be pretty happy
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Some running, lifting, swimming, and a touch of biking the past few days. Falling behind on my swimming, but I'll catch up this week once my elbow recovers.
7/1 - 1 mile swim, 25 mile bike, 6 mile run
7/2 - 6 mile run (w. 0.25-0.5-0.75-1-0.75-0.5-0.25 pyramid @ 7 min/mile), 15 mile bike
7/3 - 5 mile run, 71 mile bike
7/4 - 30 min weights, 0.5 mile swim, 11 mile bike
7/5 - 13 mile run, 18 mile bike
7/6 - 1 mile swim, 23 mile bike, 25 min weights, 6.5 mile run
7/7 - 7 mile run, 0.5 mile swim, 11 mile bike
7/8 - 11 mile bike
7/9 - 6 mile run (w. 0.25-0.5-0.75-1-0.75-0.5-0.25 pyramid @ 6:52 min/mile), 30 min lift, 0.5 mile swim, 11 mile bike
7/10 - 11 mile bike, 6 mile run
7/11 - 39 mile bike, 5.5 mile run
7/12 - 10.5 mile run, 12 mile bike
7/13 - 8.5 mile run
7/14 - 5 mile run
7/15 - 20 mile bike, 30 min lift, 4 mile run
7/16 - 5.5 mile run (speedwork 6x800s @ 6:40/mile), 0.5 mile swim
7/17 - 4 mile bike, 0.5 mile swim
7/18 - 45 min lift, 5 mile run
Total: 5 weights, 99.5 mile run, 285 mile bike, 4.5 mile swim
Goal: 9 weights, 140 mile run, 500 mile bike, 10 mile swim
Remaining: 4 weights, 40.5 mile run, 215 mile bike, 5.5 mile swim0 -
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
June Cycling Inside: 215 minutes on bicycle on trainer in basement = 3 hours 35 min
June Cycling Outside: 493.53 km (306.6 miles) in 1531 min cycling outside = 25 hours 31 min
June Walking: 76 km (47.2 miles) in 922 min = 15 hours 22 min
June Time: 2513 min (41 hours 53 min) walking + cycling inside + 1 hour paddling in a sea kayak + some extra time climbing flights of stairs
June Total: 569.53 km (353.9 miles) + cycling inside + 1 hour paddling in a sea kayak + some extra time climbing flights of stairs
Onward to July!
My goal … move a total of at least 500 km.
Wednesday, 1 July - 9.5 km walking (240 min) ... this was a hike up to the top of a mountain and back.
My photos start with the one labelled "01Jul15_MtCheamClimb_01" ... and there are quite a few. They go on to the second page. https://www.flickr.com/photos/machka-bb/sets/72157654396714698
Thursday, 2 July – 5 km walking (60 min)
Friday, 3 July – 5 km walking (60 min)
Saturday, 4 July – 0 km … this day did not exist for us, crossing the international date line meant that we skipped it all together.
Sunday, 5 July - 1.5 km walking (20 min)
Monday, 6 July - 2.3 km walking (25 min)
Subtotals:
July Cycling: 0 km so far
July Walking: 23.3 km in 405 min
July Other: 0 so far
July Time: 405 min = 6 hours 45 min
Slow start, but we have been travelling ... and now we're back into the depths of winter.
Tuesday, 7 July - 2.7 km (30 min)
Wednesday, 8 July - 3.3 km (40 min)
Thursday, 9 July - 3.8 km (45 min)
Subtotals:
July Cycling: 0 km so far
July Walking: 33.1 km in 520 min
July Other: 0 so far
July Time: 520 min = 8 hours 40 min
Friday 10 - 4.7 km walking (55 min)
Saturday 11 - 27.5 km cycling outside (80 min)
Sunday 12 - 26.2 km cycling outside (75 min)
Subtotals:
July Cycling: 53.7 km in 155 min
July Walking: 37.8 km in 575 min
July Other: a few minutes climbing stairs
July Time: 730 min = 12 hours 10 min
Monday 13 - 2.9 km walking (35 min)
Tuesday 14 - 4.2 km walking (50 min) + 40 min on the bicycle on the trainer indoors
Subtotals:
July Cycling: 53.7 km in 155 min + 40 min cycling indoors
July Walking: 44.9 km in 660 min
July Other: a few more minutes climbing stairs
July Time: 855 min = 14 hours 15 min
Wednesday 15 - 3.6 km walking (45 min) + 40 min on the bicycle on the trainer indoors
Thursday 16 - 3.1 km walking (35 min) + 40 min on the bicycle on the trainer indoors
Friday 17 - 2 km walking (25 min)
Subtotals:
July Cycling: 53.7 km in 155 min + 120 min cycling indoors
July Walking: 53.6 km in 660 min
July Other: several more minutes climbing stairs
July Time: 1040 min = 17 hours 20 min
Saturday 18 - 42.2 km cycling (135 min) ... cold, hilly ride!
Sunday 19 - 27.6 km cycling (85 min)
Subtotals:
July Cycling: 123.5 km in 375 min + 120 min cycling indoors
July Walking: 53.6 km in 660 min
July Other: several more minutes climbing stairs
July Time: 1260 min = 21 hours
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7/18 - pre-race brick: 5.76 mile bike in 20:50 and 1.35 mi run in 12:26
7/19 - Delta Lake Intermediate Tri - official splits: 1697Y swim in 33:50, T1 1:30, bike 23.71 mile bike in 1:18:20, T2 2:12, 5.81 mi run in 1:01:19 - official time 2:56:53
Totals through 7/19:
Swim: 6.64 miles in 4.22 hours (7 swims)
Bike: 216.94 miles in 13.02 hours (11 rides)
Run: 47.00 miles in 8.36 hours (11 runs)
Yoga:
Delta Lake Race Report: https://www.facebook.com/TBBCoachChristina/posts/1000437283301326:00 -
1/7 - Swim, 1km (1hr swim school, estimated distance)
2/7 - Cycle, 53km (commute to work/back)
4/7 - Cycle, 28.5km
6/7 - Run, 5km
7/7 - Cycle, 53km (commute to work/back)
7/7 - Run, 5km (Brick with above commute in)
8/7 - Swim, 1km (estimated. Swim School)
9/7 - Cycle, 53km (commute to work/back)
11/7 - Swim, just a casual pool session with child.
13/7 - Swim, 1.2km (just 1.5 lengths of freestyle, remainder all BS)
14/7 - Cycle, 55km (commute to work/back)
14/7 - Run, 5km
15/7 - Swim, 1.2km (estimated. Swim School)
16/7 - Cycle, 53km (commute to work/back)
16/7 - Run, 4.25km
17/7 - Swim, 750m
20/7 - Run, 5km
Totals
Swim - 5.65/5km
Cycle - 295.5/250km
Run - 21.25/50km
Profile pic shows an insect bite that i picked up on thursday's cycle home....!0 -
Too hot to run, but reluctant to hit up the treadmill so just spending more time on the bike instead. Finally crossed the halfway mark for swimming, so going to focus more on the pool this week.
7/1 - 1 mile swim, 25 mile bike, 6 mile run
7/2 - 6 mile run (w. 0.25-0.5-0.75-1-0.75-0.5-0.25 pyramid @ 7 min/mile), 15 mile bike
7/3 - 5 mile run, 71 mile bike
7/4 - 30 min weights, 0.5 mile swim, 11 mile bike
7/5 - 13 mile run, 18 mile bike
7/6 - 1 mile swim, 23 mile bike, 25 min weights, 6.5 mile run
7/7 - 7 mile run, 0.5 mile swim, 11 mile bike
7/8 - 11 mile bike
7/9 - 6 mile run (w. 0.25-0.5-0.75-1-0.75-0.5-0.25 pyramid @ 6:52 min/mile), 30 min lift, 0.5 mile swim, 11 mile bike
7/10 - 11 mile bike, 6 mile run
7/11 - 39 mile bike, 5.5 mile run
7/12 - 10.5 mile run, 12 mile bike
7/13 - 8.5 mile run
7/14 - 5 mile run
7/15 - 20 mile bike, 30 min lift, 4 mile run
7/16 - 5.5 mile run (speedwork 6x800s @ 6:40/mile), 0.5 mile swim
7/17 - 4 mile bike, 0.5 mile swim
7/18 - 45 min lift, 5 mile run
7/19 - 3 mile run, 12 mile bike
7/20 - 52 mile bike, 0.5 mile swim
Total: 5 weights, 102.5 mile run, 349 mile bike, 5 mile swim
Goal: 9 weights, 140 mile run, 500 mile bike, 10 mile swim
Remaining: 4 weights, 37.5 mile run, 151 mile bike, 5 mile swim0 -
Been hitting the weights harder the past few sessions in the gym (just focusing on upper body), so kept the cardio light today to help my muscles recover without sapping too much energy away from them. Planning much more swimming tomorrow along with some biking & running.
7/1 - 1 mile swim, 25 mile bike, 6 mile run
7/2 - 6 mile run (w. 0.25-0.5-0.75-1-0.75-0.5-0.25 pyramid @ 7 min/mile), 15 mile bike
7/3 - 5 mile run, 71 mile bike
7/4 - 30 min weights, 0.5 mile swim, 11 mile bike
7/5 - 13 mile run, 18 mile bike
7/6 - 1 mile swim, 23 mile bike, 25 min weights, 6.5 mile run
7/7 - 7 mile run, 0.5 mile swim, 11 mile bike
7/8 - 11 mile bike
7/9 - 6 mile run (w. 0.25-0.5-0.75-1-0.75-0.5-0.25 pyramid @ 6:52 min/mile), 30 min lift, 0.5 mile swim, 11 mile bike
7/10 - 11 mile bike, 6 mile run
7/11 - 39 mile bike, 5.5 mile run
7/12 - 10.5 mile run, 12 mile bike
7/13 - 8.5 mile run
7/14 - 5 mile run
7/15 - 20 mile bike, 30 min lift, 4 mile run
7/16 - 5.5 mile run (speedwork 6x800s @ 6:40/mile), 0.5 mile swim
7/17 - 4 mile bike, 0.5 mile swim
7/18 - 45 min lift, 5 mile run
7/19 - 3 mile run, 12 mile bike
7/20 - 52 mile bike, 0.5 mile swim
7/21 - 45 min lift, 7 mile bike, 5 mile run
Total: 6 weights, 107.5 mile run, 356 mile bike, 5 mile swim
Goal: 9 weights, 140 mile run, 500 mile bike, 10 mile swim
Remaining: 3 weights, 32.5 mile run, 144 mile bike, 5 mile swim0
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