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MAD Tri Spot

Monday, September 14, 2009. Week 4, Day 4. Do over of Bike LTHR: 50minutes as fast as possible. Rode toward Jean uphill. Avg Speed = 16.61MPH. Avg Cadence = 76. Trip distance = 19.03 Miles. Week 4, Day 3. 12x50 (25 back kick and 25 free). 3x15 take R2&R3 average for run LTHR. Warm up: 135 AHR/136 MHR. R1: 155 AHR /161 MHR. R2: 162 AHR /163 MHR. R3: 159 AHR / 163 MHR. Total run distance 6 miles. Total swim and run 1409 calories, time 1:50:55. Week 4, Day 2. Interval HR RPM RPE. R1-1 122 62 4. R1-2 131 66 4.

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MAD Tri Spot | madtrispot.blogspot.com Reviews

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Monday, September 14, 2009. Week 4, Day 4. Do over of Bike LTHR: 50minutes as fast as possible. Rode toward Jean uphill. Avg Speed = 16.61MPH. Avg Cadence = 76. Trip distance = 19.03 Miles. Week 4, Day 3. 12x50 (25 back kick and 25 free). 3x15 take R2&R3 average for run LTHR. Warm up: 135 AHR/136 MHR. R1: 155 AHR /161 MHR. R2: 162 AHR /163 MHR. R3: 159 AHR / 163 MHR. Total run distance 6 miles. Total swim and run 1409 calories, time 1:50:55. Week 4, Day 2. Interval HR RPM RPE. R1-1 122 62 4. R1-2 131 66 4.

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MAD Tri Spot | madtrispot.blogspot.com Reviews

https://madtrispot.blogspot.com

Monday, September 14, 2009. Week 4, Day 4. Do over of Bike LTHR: 50minutes as fast as possible. Rode toward Jean uphill. Avg Speed = 16.61MPH. Avg Cadence = 76. Trip distance = 19.03 Miles. Week 4, Day 3. 12x50 (25 back kick and 25 free). 3x15 take R2&R3 average for run LTHR. Warm up: 135 AHR/136 MHR. R1: 155 AHR /161 MHR. R2: 162 AHR /163 MHR. R3: 159 AHR / 163 MHR. Total run distance 6 miles. Total swim and run 1409 calories, time 1:50:55. Week 4, Day 2. Interval HR RPM RPE. R1-1 122 62 4. R1-2 131 66 4.

INTERNAL PAGES

madtrispot.blogspot.com

1

MAD Tri Spot: September 2009

http://madtrispot.blogspot.com/2009_09_01_archive.html

Monday, September 14, 2009. Week 4, Day 4. Do over of Bike LTHR: 50minutes as fast as possible. Rode toward Jean uphill. Avg Speed = 16.61MPH. Avg Cadence = 76. Trip distance = 19.03 Miles. Week 4, Day 3. 12x50 (25 back kick and 25 free). 3x15 take R2&R3 average for run LTHR. Warm up: 135 AHR/136 MHR. R1: 155 AHR /161 MHR. R2: 162 AHR /163 MHR. R3: 159 AHR / 163 MHR. Total run distance 6 miles. Total swim and run 1409 calories, time 1:50:55. Week 4, Day 2. Interval HR RPM RPE. R1-1 122 62 4. R1-2 131 66 4.

2

MAD Tri Spot: Week 4, Day 1

http://madtrispot.blogspot.com/2009/09/week-4-day-1.html

Tuesday, September 8, 2009. Week 4, Day 1. Swim: Pool closed for Labor Day. 966 miles (whoops turned around at the wrong point), 1:47:40, 147AHR, 1420 calories. RPE: Difficult. I think this might have been due to the heat and the fact that normally I do my run after my swim so my muscles are looser. Subscribe to: Post Comments (Atom). View my complete profile. Week 4, Day 4. Week 4, Day 3. Week 4, Day 2. Week 4, Day 1. Week 3, Day 4. Week 3, Day 3. Week 3, Day 2. Week 3, Day 1.

3

MAD Tri Spot: Week 3, Day 2

http://madtrispot.blogspot.com/2009/09/week-3-day-2.html

Thursday, September 3, 2009. Week 3, Day 2. Took the day off. I think I proved the point of improper nutrition being bad. I had no energy or strength today. Subscribe to: Post Comments (Atom). View my complete profile. Week 4, Day 4. Week 4, Day 3. Week 4, Day 2. Week 4, Day 1. Week 3, Day 4. Week 3, Day 3. Week 3, Day 2. Week 3, Day 1.

4

MAD Tri Spot: January 2009

http://madtrispot.blogspot.com/2009_01_01_archive.html

Wednesday, January 14, 2009. Back in the Saddle. Went for a 24 mile bike ride last weekend on part of the River Mountain Loop Trail at Lake Mead. We were going to try to do the piece we need to train on for the Silverman, but we couldn't find the trail for that piece so we turned around and rode the trail to Boulder Beach. The hills on this loop were incredible. I'm planning on riding the full loop this weekend. Wednesday, January 7, 2009. Return to working out. I also did a spin class and boy was that a...

5

MAD Tri Spot: Week 4, Day 2

http://madtrispot.blogspot.com/2009/09/week-4-day-2.html

Monday, September 14, 2009. Week 4, Day 2. Attempted a lactate threshhold heart rate test and I don't think it went too well. 8 Sets of 2 minute intervals, data taken at the top of each minute:. Interval HR RPM RPE. R1-1 122 62 4. R1-2 131 66 4. R2-1 126 64 5. R2-2 134 62 5. R3-1 137 58 6. R3-2 145 62 6. R4-1 141 58 6. R4-2 147 58 7. R5-1 143 60 7. R5-2 153 60 7. R6-1 149 60 7. R6-2 153 62 8. R7-1 149 60 8. R7-2 154 60 9. R8-1 154 60 9. R8-2 158 57 9. Subscribe to: Post Comments (Atom). Week 4, Day 4.

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madtrispot.blogspot.com

MAD Tri Spot

Monday, September 14, 2009. Week 4, Day 4. Do over of Bike LTHR: 50minutes as fast as possible. Rode toward Jean uphill. Avg Speed = 16.61MPH. Avg Cadence = 76. Trip distance = 19.03 Miles. Week 4, Day 3. 12x50 (25 back kick and 25 free). 3x15 take R2&R3 average for run LTHR. Warm up: 135 AHR/136 MHR. R1: 155 AHR /161 MHR. R2: 162 AHR /163 MHR. R3: 159 AHR / 163 MHR. Total run distance 6 miles. Total swim and run 1409 calories, time 1:50:55. Week 4, Day 2. Interval HR RPM RPE. R1-1 122 62 4. R1-2 131 66 4.

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