Swim - 0 yards
Bike - 123.65 miles (7:21:21 at 17.16 mph)
100% increase in distance
192% increase in time spent on the bike
31% decrease in average speed
Run - 14.03 miles (1:45:47 at 7:32 pace)
35% increase in distance
46 % increase in time spent running
8% decrease in average speed
Monday
RUN
RUN
3.56 miles in 26:43 at 7:30 pace
YOGA
YOGA
Tuesday
BIKE
18.88 miles in 45:12 at 25.06mph
CROSSFIT
5 Rounds for TIME
10x squat-clean-thrust (65lb)
10x pushup
400m run
TIME
Round 1 - 2:58
Round 2 - 3:03
Round 3 - 3:00
Round 4 - 2:59
Round 5 - 2:46
TOTAL - 14:48
** This is my favorite Crossfit style workout!
The biggest time factor in each round was the treadmill speed.
I'd prefer to repeat this workout on a track to eliminate that variable. **
10x squat-clean-thrust (65lb)
10x pushup
400m run
TIME
Round 1 - 2:58
Round 2 - 3:03
Round 3 - 3:00
Round 4 - 2:59
Round 5 - 2:46
TOTAL - 14:48
** This is my favorite Crossfit style workout!
The biggest time factor in each round was the treadmill speed.
I'd prefer to repeat this workout on a track to eliminate that variable. **
Wednesday
BIKE
12.77 miles in 30:16 at 25.31mph
RUN
1.94 miles in 14:20 at 7:23 pace
CROSSFIT
Burpees for TIME
50 Burpees
1st 25 = 1:24
2nd 25 = 1:55
TOTAL = 3:19
25 Burpees
Time = 1:32
** This began as a Time Trial for 150 burpees.
After 25, I changed my mind and did 50.
Next time I'll make this an AMRAP **
12.77 miles in 30:16 at 25.31mph
RUN
1.94 miles in 14:20 at 7:23 pace
CROSSFIT
Burpees for TIME
50 Burpees
1st 25 = 1:24
2nd 25 = 1:55
TOTAL = 3:19
25 Burpees
Time = 1:32
** This began as a Time Trial for 150 burpees.
After 25, I changed my mind and did 50.
Next time I'll make this an AMRAP **
Thursday
RUN
8.53 miles in 1:04:44 for 7:35 pace
Friday
YOGA
Saturday
OFF
** I had work 7a-5p, went straight to a friend's fight after work
and had to rest before Sunday's big fundraiser. **
Sunday
BIKE
92 miles in 6:05:53 at 15.53 mph
** This was the Jim Calhoun CardioRaiser.
I spun for just over a straight six hours! **
** I used a trainer from my LBS and found it had a much greater resistance than my own.
I'm sure my trainer would have given me a faster average speed.
I'm considering upgrading my trainer since I spend so much time in my top gears. **
I spun for just over a straight six hours! **
** I used a trainer from my LBS and found it had a much greater resistance than my own.
I'm sure my trainer would have given me a faster average speed.
I'm considering upgrading my trainer since I spend so much time in my top gears. **
Swim fast. Bike smart. Run hard.
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