Cycle - 3.1 hours - 7/24/2008

Logbook Activity

  • Type: Cycle
  • Date: 07/24/2008
  • Time: 08:55:03
  • Total Time: 3:07:50.00
  • Average Heart rate: 117
  • Distance: 44.86 miles
  • Average Speed: 14.33 mph
  • Ascent: 2952 ft

Swim - 1.5 hours - 7/23/2008

warmup 250 yd
16×50 (slow-fast-slow-fast) on 1:00
5sets IM: (first one of each fast)
25×4
50×3
75×2
…finish with:
25under+25over-easy (x2)

Logbook Activity

  • Type: Swim
  • Date: 07/23/2008
  • Time: 15:36:13
  • Total Time: 1:23:00.00
  • Distance: 3150.4 yd
  • Average Pace: 2:38.56/100yd

Run - 1.5 hours - 7/23/2008

Logbook Activity

  • Type: Run
  • Date: 07/23/2008
  • Time: 07:12:43
  • Total Time: 1:32:18.00
  • Average Heart rate: 157
  • Max Heart rate: 176
  • Distance: 10.45 miles
  • Average Pace: 8:50.19/mile
  • Max Pace: 8:27.04/mile
  • Ascent: 463 ft

hill repeats x2

high mesa x2: 2:41 & 2:39.

ride 6min TT effort for :45, then max sprint :20, then attempt to return to 6min effort & maintain.

Logbook Activity

  • Type: Cycle
  • Date: 07/22/2008
  • Time: 07:01:36
  • Total Time: 1:29:12.00
  • Distance: 20.27 miles
  • Average Speed: 13.63 mph
  • Ascent: 1522 ft

Swim - 0.9 hours - 7/21/2008

Logbook Activity

  • Type: Swim
  • Date: 07/21/2008
  • Time: 16:01:59
  • Total Time: 00:54:00.00
  • Distance: 1300 yd
  • Average Pace: 4:09.45/100yd

track workout

400 91
400 100
800 182
800 178
400 84
400 91
400 91
200 37
200 35
200 34

Logbook Activity

  • Type: Run
  • Date: 07/21/2008
  • Time: 06:49:23
  • Total Time: 00:55:11.00
  • Distance: 4.58 miles
  • Average Pace: 12:02.89/mile

Cycle - 2 hours - 7/20/2008

Logbook Activity

  • Type: Cycle
  • Date: 07/20/2008
  • Time: 14:12:14
  • Total Time: 2:00:01.00
  • Distance: 27.44 miles
  • Average Speed: 13.72 mph
  • Ascent: 1344 ft

lake loop recovery ride

think I had soft tires today.  that or I’m still pretty tired from saturday.

Logbook Activity

  • Type: Cycle
  • Date: 07/17/2008
  • Time: 08:09:47
  • Total Time: 2:44:58.00
  • Average Heart rate: 142
  • Max Heart rate: 185
  • Distance: 47.61 miles
  • Average Speed: 17.32 mph
  • Ascent: 3567 ft

Cycle - 1.5 hours - 7/17/2008

Logbook Activity

  • Type: Cycle
  • Date: 07/17/2008
  • Time: 08:09:44
  • Total Time: 1:29:10.00
  • Average Heart rate: 111
  • Distance: 21.53 miles
  • Average Speed: 14.49 mph
  • Ascent: 1573 ft

Cycle - 2.3 hours - 7/15/2008

Logbook Activity

  • Type: Cycle
  • Date: 07/15/2008
  • Time: 08:19:48
  • Total Time: 2:18:55.00
  • Distance: 40.21 miles
  • Average Speed: 17.37 mph
  • Ascent: 3765 ft

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