The Training Blog of rosaljrmav

lots of drills and some I.M stuff

1000 S.K.I.P.S
8×50 drills
4×100 I.M on 1:35
200 pace 2:14 (1:07/100yds)

Workout:

• Type: Run
• Date: 06/26/2008
• Time: 22:33:21
• Distance: 1.14 miles

first 7 miles or so facing the wind with couple hills and I’m pretty sure I avg about 17.5 then the return of my loop! yeah as soon as I got that wind helping me out the ride was nice =) I might go tomorrow again.

Workout:

• Type: Cycle
• Date: 06/26/2008
• Time: 22:25:50
• Total Time: 00:43:56.00
• Average Heart rate: 155
• Max Heart rate: 180
• Distance: 14.6 miles
• Average Speed: 19.94 mph
• Max Speed: 40.1 mph
• Ascent: 310 ft
• Descent: 308 ft

just getting some miles by myself for the first time this week…

Workout:

• Type: Cycle
• Date: 06/25/2008
• Time: 21:43:30
• Total Time: 00:45:25.00
• Average Heart rate: 150
• Max Heart rate: 162
• Distance: 14.5 miles
• Average Speed: 19.16 mph
• Max Speed: 37.1 mph
• Ascent: 260 ft
• Descent: 258 ft

so one of my friends found out that the local scheels has a crew that goes for bike rides every Tuesday, they have 2 groups an intermediate and a “regular” riders group, so the first group goes for  18-22 miles and the regular guys go for 35-45 miles I had the great idea of following the regular guys (what a bad idea) man this guys are no joke, those 35.1 max speed came in flat road when one of them decided to attack the group (of 7 riders) we were going 27 mph and apparently that wasn’t enough!! anyway they lost me twice but they also waited for me, noticed during all the descents they didn’t push and every hill we had they were pushing hard!!!

the good news are that I was invited to ride with them again next Tuesday  and you bet I’ll be there.

Workout:

• Type: Cycle
• Date: 06/24/2008
• Time: 20:44:10
• Total Time: 1:57:00.00
• Distance: 39.5 miles
• Average Speed: 20.26 mph
• Max Speed: 35.1 mph

went for a ride with Greg and we really workout hard during every hill we hit during our ride…

Workout:

• Type: Cycle
• Date: 06/23/2008
• Time: 20:31:45
• Total Time: 1:18:00.00
• Distance: 23 miles
• Average Speed: 17.69 mph

easy workout!!! hahaha

1000 S.K.I.P.S
8×100 on 1:15 pace 1:06 with a finish of  58 in the last one.

man I need to get my but back in the water!!! riding the bike way too much and kinda procrastinating about swimming and running!!! 1 month to go so it is almost time to race at the Chisago lakes half Iron man!

Workout:

• Type: Swim
• Date: 06/23/2008
• Distance: 1,800 yd

Took Thursday off and decided to get my workout on Friday, it was a pretty nice and long run.

Workout:

• Type: Run
• Date: 06/22/2008
• Time: 14:39:41
• Total Time: 00:40:00.00
• Distance: 5 miles
• Average Pace: 8:00/mile

right after the 15 mile bike ride went to run and pretty much get ready for Sunday’s sprint!!!

Workout:

• Type: Run
• Date: 06/21/2008
• Time: 14:45:19
• Total Time: 00:20:00.00
• Distance: 2.5 miles
• Average Pace: 8:00/mile

Nothing crazy

Workout:

• Type: Cycle
• Date: 06/21/2008
• Total Time: 00:46:00.00
• Distance: 15 miles
• Average Speed: 19.57 mph

Just trying to get the miles done, the chisago lakes half iron man its around the corner and even tho I have a race on Sunday I don’t really care that much.

Workout:

• Type: Cycle
• Date: 06/18/2008
• Total Time: 1:01:16.00
• Distance: 20 miles
• Average Speed: 19.59 mph