Cycle Speed:
14:14 EZ WU
4:49 Sprint w/ 2:12 (24.66 mph)
4:44 Sprint w/ 2:25 (25.10 mph)
4:52 Sprint w/ 3:12 (24.41 mph)
4:40 Sprint (25.46 mph)
11:00 EZ CD
Total Time:
52:12:05
********************************
Cycle:
9.00 miles
Saddle Time: 29:30
Avg. Speed: ~19.00 mph
Avg. Cad: N/A
Total Time:
~30:00
So I had to drop my car off yesterday for some maintenance and went to pick it up today. Thats what that 9 mile bike was all about. ha :) The sprints went well. I cant stand doing them sometimes... but when I rode to midlothian I could already tell it was easier to push a slower pace (20mph) easier...
_Jacob_
Wednesday, October 31, 2007
Monday (10.29.07)
Swim:
2700y
1000 FS WU
25, 50, 75, 100
100 K
100, 75, 50, 25
250 K
25, 50, 75, 100
100 K
100, 75, 50, 25
250 K
John and Jane didnt show up so I just made up a set. Typical 1000 FS WU w/ some fast ladders. The 250 K in between felt great. Most likely because I didnt do anything else today. Great swim.
_Jacob_
2700y
1000 FS WU
25, 50, 75, 100
100 K
100, 75, 50, 25
250 K
25, 50, 75, 100
100 K
100, 75, 50, 25
250 K
John and Jane didnt show up so I just made up a set. Typical 1000 FS WU w/ some fast ladders. The 250 K in between felt great. Most likely because I didnt do anything else today. Great swim.
_Jacob_
Sunday (10.28.07)
Run:
8 miles
7:58 + 7:58 + 7:56 + 7:47 + 7:45 + 7:33 + 7:39 + 7:27
Pace: 7:45/m
Total Time:
1:02:06
Easy 8 miles. Nothing too hard. 6.4 + 1.6. Was really nice getting to an hour run.
_Jacob_
8 miles
7:58 + 7:58 + 7:56 + 7:47 + 7:45 + 7:33 + 7:39 + 7:27
Pace: 7:45/m
Total Time:
1:02:06
Easy 8 miles. Nothing too hard. 6.4 + 1.6. Was really nice getting to an hour run.
_Jacob_
Saturday (10.27.07)
Cycle:
35.82 miles
Saddle Time: 1:56:02
Avg. Speed: 18.5 mph
Avg. Cad: N/A
Total Time:
1:56:02
Hill route today. Apparently my adjustments to the road bike worked becaue this saddle position and height feels great. Only took one gel. Had plenty of energy the entire time. Solid ride :)
_Jacob_
35.82 miles
Saddle Time: 1:56:02
Avg. Speed: 18.5 mph
Avg. Cad: N/A
Total Time:
1:56:02
Hill route today. Apparently my adjustments to the road bike worked becaue this saddle position and height feels great. Only took one gel. Had plenty of energy the entire time. Solid ride :)
_Jacob_
Saturday, October 27, 2007
Friday (10.26.07)
Brick:
(10-2)X3
Bike 1 -> 31:16 (19.12 mph)
T1 -> 1:56
Run 1-> 7:49 + 7:43 = 15:32 (7:46/m)
T2 -> 1:17
Bike 2 -> 30:08 (19.91 mph)
T3 -> 1:48
Run 2 -> 7:48 + 7:43 = 15:31 (7:46/m)
T4 -> 1:43
Bike 3 -> 29:08 (20.6 mph)
T5 -> 1:52
Run 3 -> 7:30 + 6:58 = 14:28 (7:14/m)
Total Time:
2:24:46
Well. Solid workout. Wanted some nice longer "slower" miles. Negative splits and felt really strong the entire time. Just trying to work my way back up to those 3,4,5, and 6 hr workouts. Sub 7 mile was an accident. It seriously felt like an easy 7:30 pace..... :)
_Jacob_
(10-2)X3
Bike 1 -> 31:16 (19.12 mph)
T1 -> 1:56
Run 1-> 7:49 + 7:43 = 15:32 (7:46/m)
T2 -> 1:17
Bike 2 -> 30:08 (19.91 mph)
T3 -> 1:48
Run 2 -> 7:48 + 7:43 = 15:31 (7:46/m)
T4 -> 1:43
Bike 3 -> 29:08 (20.6 mph)
T5 -> 1:52
Run 3 -> 7:30 + 6:58 = 14:28 (7:14/m)
Total Time:
2:24:46
Well. Solid workout. Wanted some nice longer "slower" miles. Negative splits and felt really strong the entire time. Just trying to work my way back up to those 3,4,5, and 6 hr workouts. Sub 7 mile was an accident. It seriously felt like an easy 7:30 pace..... :)
_Jacob_
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