.

interinterGregs Training Plan & Log

.

http://www.adventuresofgreg.com

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

201012/27 12/28 12/29 12/30 12/31 1/1 1/2 TotalSwimBikeRunnotes

.

Swim00112.25ski mountaineering training on Big Mountain

.

Bike11sunday long run.. meet john for lunch at earls and ran back. good run. ankle not sire

.

Run24213.2512.25

.

notes0

.

notesskimo big mtnskimo big mtnskimo big mtn0

.

Total0242023.2513.25

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20111/3 1/4 1/5 1/6 1/7 1/8 1/9 TotalSwimBikeRunnotes

.

Swim0.511.51.5516.25

.

Bike0.50.5124

.

Run0.51.524

.

notes0

.

notes0

.

Total01.5211229.5

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20111/10 1/11 1/12 1/13 1/14 1/15 1/16 TotalSwimBikeRunnotes

.

Swim112.5720.25tues 1.5 hrs @ 220 watts

.

Bike0.51.52Thurs 1 hour swim non stop

.

Run0.51.524Thurs 2 hrs skimo training at COP

.

notes0Sat Skimo race at Kicking Horse

.

notesSkimo race Goldenlong run in Golden0

.

Total11.502.50207

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20111/17 1/18 1/19 1/20 1/21 1/22 1/23 TotalSwimBikeRunnotes

.

Swim113.51125.25Saturday - Whitefish Whiteout SKIMO race on Big Mountain

.

Bike224

.

Run3.51.55

.

notespowerWhitefishskin up0

.

notesat bryonsdrive to WFWhiteout raceBM0

.

Total212003.51.510

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20111/24 1/25 1/26 1/27 1/28 1/29 1/30 TotalSwimBikeRunnotes

.

Swim1.251.254.751332.75wed wicked hard bike class by Ashley

.

Bike22Thurs 45 minute 10 k

.

Run1.51237.5long ride - tried to maintain 180 to 200 watts in 30 minute intervals

.

notesskin up BMpower atlong runlong ride0

.

notesdrive homebryons0

.

Total1.50211.252310.75

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20111/31 2/1 2/2 2/3 2/4 2/5 2/6 TotalSwimBikeRunnotes

.

Swim0.510.752.25718.7536.75sat long run - first long lap of reservoir with Bryon in 1:25 - fast. Next hour slow

.

Bike0.75235.75Sun long ride indoor with Bryon. 180 watts in 30 min intervals with 45 minute of 220 watt rpm intervals

.

Run0.7512.254

.

notesrun intervals?powerlong runlongbike0

.

notesbike0

.

Total21210.752.25312

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20112/7 2/8 2/9 2/10 2/11 2/12 2/13 TotalSwimBikeRunnotes

.

Swim0.60.71.38.321.3543.55

.

Bike0.622.6

.

Run0.8336.8

.

notespowerski / skinski / skin0

.

notessessionWF?WF?WF?0

.

Total0220.703310.7

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20112/14 2/15 2/16 2/17 2/18 2/19 2/20 TotalSwimBikeRunnotes

.

Swim08.323.8552.05262 watts result from a 20 minute watts test cp20 cp-20 CP 20

.

Bike1.512.5AWESOME 2.5 hr run in Cancun. Ran up the beach for an hour, then back on the path.

.

Run1232.58.5

.

notes20 minlong run0

.

noteswatts testACCsatlantaatlantamexicoMexico0

.

Total11.503302.511

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20112/21 2/22 2/23 2/24 2/25 2/26 2/27 TotalSwimBikeRunnotes

.

Swim0.510.5210.331.156.8friday cancun run intervals on tredmil 6 x 1/2 miles at 10 mph

.

Bike210.50.7537.25wed swim up and down the hotel pool

.

Run1.51.510.754.75

.

noteslongbike0

.

notescancunmexicocancunmexicocancunmexicoHOME0

.

Total2221.51.52314

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20112/28 3/1 3/2 3/3 3/4 3/5 3/6 TotalSwimBikeRunnotes

.

Swim10.751.7512.0534.162.05monday 1 km repeats at 4 min/km at mount royal track. Did 6 of them

.

Bike213great swim on Tuesday. Did some 1:45 50 meter sprints

.

Run1.512.755.25Thurs hour easy ride then hour run with Bryon Griffeth

.

notes1 km repeatspowerBirthdaylongbike0

.

notesmt royal tracksessionParty0

.

Total1.51220.7502.7510

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20113/7 3/8 3/9 3/10 3/11 3/12 3/13 TotalSwimBikeRunnotes

.

Swim0.750.7512.845.668.55Tues swim in Ocean Maui

.

Bike74.511.5Wed cycled west Maui loop with Greg B

.

Run1.5236.5Thurs hiked to crater

.

noteshikerestlong runlongbike0Fri - was going to swim, but ocean cloed due to tsunami

.

notesMAUIMAUIMAUIMAUIMAUIMAUIMAUI0Sat long run on beach

.

Total02.2572034.518.75Sun cycled to Hana

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20113/14 3/15 3/16 3/17 3/18 3/19 3/20 TotalSwimBikeRunnotes

.

Swim1.51.514.350.174.55thurs: 3 x 10 min @ 280 watts

.

Bike13.54.5fri swim intervals & recover bike

.

Run1236Friday long run with Bry twice around res 1.5 hours each - great pace!

.

noteshikehome powerlong runlongbike0Sun 3.5 hr indoor HARD ride w/ intervals with Bryon

.

notesMAUIMAUIMAUIsession0

.

Total2.5201033.512

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20113/21 3/22 3/23 3/24 3/25 3/26 3/27 TotalSwimBikeRunnotes

.

Swim1115.355.8581.05Monday swim with wetsuit. I was holding 1:45 100's for the first 1500 meters

.

Bike2.253.55.75

.

Run130.526.5

.

notespowerlong runbrickskin0

.

notessessionwhitefishwhitefishwhitefish0

.

Total202.25034213.25

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20113/28 3/29 3/30 3/31 4/1 4/2 4/3 TotalSwimBikeRunnotes

.

Swim10.750.750.753.2518.5561.8585.05Friday first outside ride of the season. Felt really HARD and we only did 100 km in 4 hours!!!

.

Bike246

.

Run1.52.54

.

notespowerrun intervalslong riderestlong run0

.

noteswhitefish0

.

Total012.752.2540.752.513.25

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20114/4 4/5 4/6 4/7 4/8 4/9 4/10 TotalSwimBikeRunnotes

.

Swim10.50.750.50.753.522.0571.8587.05

.

Bike125210

.

Run112

.

notespowerlong runlongbike0

.

notesintervals?session0

.

Total21.52.751.550.75215.5

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20114/11 4/12 4/13 4/14 4/15 4/16 4/17 TotalSwimBikeRunnotes

.

Swim022.0571.8587.05

.

Bike0

.

Run0

.

notesBoston0

.

notesbostonMarathon0

.

Total00000000

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20114/18 4/19 4/20 4/21 4/22 4/23 4/24 TotalSwimBikeRunnotes

.

Swim11224.0580.8591.3

.

Bike549

.

Run3.2514.25

.

notes0

.

notesboston0

.

Total3.2500515115.25

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20114/25 4/26 4/27 4/28 4/29 4/30 5/1 TotalSwimBikeRunnotes

.

Swim0.750.7524.896.3592.8thurs: did a 4 hour inside ride = 4 x 1 hr intervals with each: 30 min @ 200 watts in aero, 30 min @ 220 watts up

.

Bike51.544115.5

.

Run10.51.5

.

notes0

.

noteseasy bikemoderatehard0

.

Total51.751.5404.5117.75

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20115/2 5/3 5/4 5/5 5/6 5/7 5/8 TotalSwimBikeRunnotes

.

Swim11.52.527.3104.2597.6

.

Bike115.97.9

.

Run4.84.8

.

notesIM0

.

notesSt GEORGE0

.

Total1110012.2015.2

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20115/9 5/10 5/11 5/12 5/13 5/14 5/15 TotalSwimBikeRunnotes

.

Swim027.3104.25103.6

.

Bike0

.

Run2226

.

notes0

.

notes0

.

Total02002026

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20115/16 5/17 5/18 5/19 5/20 5/21 5/22 TotalSwimBikeRunnotes

.

Swim027.3104.25114.35Sat - up and down Moose mt road 2.5 times.

.

Bike0

.

Run1.51.253510.75

.

notes0

.

notes0

.

Total1.51.253005010.75

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20115/23 5/24 5/25 5/26 5/27 5/28 5/29 TotalSwimBikeRunnotes

.

Swim027.3104.25127.85Monday 3 hour hike spray loop with 40 lb backpack

.

Bike0tues stairs and recover run at westside

.

Run31.53613.5thurs 3 hour flat long run

.

notes0sat or sun, 6 hour hill run/hike

.

notes0

.

Total31.50300613.5

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20115/30 5/31 6/1 6/2 6/3 6/4 6/5 TotalSwimBikeRunnotes

.

Swim027.3104.25139.1

.

Bike0

.

Run110.58.7511.25

.

notesNORTHFACE0

.

notes50 mile ULTRA0

.

Total110.5008.75011.25

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20116/6 6/7 6/8 6/9 6/10 6/11 6/12 TotalSwimBikeRunnotes

.

Swim027.3104.25145.4

.

Bike0

.

Run1111.326.3

.

noteshike0

.

notesfartlekswith packs0

.

Total011101.326.3

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20116/13 6/14 6/15 6/16 6/17 6/18 6/19 TotalSwimBikeRunnotes

.

Swim027.3104.25153.2LR GRP = 5 x 4km at race pace

.

Bike0intervals = 6 x 1000 meters

.

Run2.31.511117.8

.

notesLReasyintervalseasyhill repeatseasy0

.

notesGRP0

.

Total2.301.511117.8

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20116/20 6/21 6/22 6/23 6/24 6/25 6/26 TotalSwimBikeRunnotes

.

Swim027.3104.25159.2LR LSD = slow

.

Bike0intervals = 10 x 1000 meters

.

Run31116

.

notesLReasyeasyintervalsk1000

.

notesLSDrelay0

.

Total31110006

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20116/27 6/28 6/29 6/30 7/1 7/2 7/3 TotalSwimBikeRunnotes

.

Swim027.3104.25170.2taper1: The last Sunday before the race, do a one-hour run, with pace descending every 15 minutes to GRP for the last 15

.

Bike0LR GRP = 5 x 4km at race pace

.

Run
11116111intervals = 12 x 1000 meters

.

notesLREasy runeasy runEasy runEasy runLong hike packHike pack0

.

notesGRP0

.

Total011116111

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20117/4 7/5 7/6 7/7 7/8 7/9 7/10 TotalSwimBikeRunnotes

.

Swim027.3104.25171.53taper4: easy 20 minute with a few pick-ups

.

Bike0taper2: easy with 2 minute pick-ups

.

Run0.50.50.331.33

.

notestaper2taper2taper4Missula0

.

notesMarathon0

.

Total00.500.500.3301.33

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20117/11 7/12 7/13 7/14 7/15 7/16 7/17 TotalSwimBikeRunnotes

.

Swim027.3106.25171.53

.

Bike112

.

Run0

.

notes0

.

notes0

.

Total00100102

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20117/18 7/19 7/20 7/21 7/22 7/23 7/24 TotalSwimBikeRunnotes

.

Swim027.3106.25196.53

.

Bike0

.

Run5555525

.

noteswestcoast trailtrail0

.

notes0

.

Total005555525

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20117/25 7/26 7/27 7/28 7/29 7/30 7/31 TotalSwimBikeRunnotes

.

Swim027.3118.25202.53

.

Bike44412

.

Run516

.

noteswestcoast traltrailirelandireland0

.

notes0

.

Total500054418

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20118/1 8/2 8/3 8/4 8/5 8/6 8/7 TotalSwimBikeRunnotes

.

Swim027.3130.25205.53

.

Bike44412

.

Run213

.

notesirelandirelandirelandireland0

.

notes0

.

Total444002115

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20118/8 8/9 8/10 8/11 8/12 8/13 8/14 TotalSwimBikeRunnotes

.

Swim027.3130.25211.53

.

Bike0

.

Run31.51.56

.

notesireland0

.

notes0

.

Total03001.51.506

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20118/15 8/16 8/17 8/18 8/19 8/20 8/21 TotalSwimBikeRunnotes

.

Swim027.3132.75224.28

.

Bike2.52.5

.

Run341.752212.75

.

notes0

.

notesLONGLONG0

.

Total3401.75222.515.25

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20118/22 8/23 8/24 8/25 8/26 8/27 8/28 TotalSwimBikeRunnotes

.

Swim027.3132.75243.28

.

Bike0

.

Run540.7512.251.54.519

.

noteswalk hike glacierhike mtnhike mtnlong0

.

notesLONGLONGrun hrWF0

.

Total540.7512.251.54.519

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20118/29 8/30 8/31 9/1 9/2 9/3 9/4 TotalSwimBikeRunnotes

.

Swim027.3132.75257.78

.

Bike0

.

Run3.51.51.51.53.5314.5

.

notes0

.

notesLONG0

.

Total3.501.51.51.53.5314.5

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20119/5 9/6 9/7 9/8 9/9 9/10 9/11 TotalSwimBikeRunnotes

.

Swim027.3135.75260.78

.

Bike33

.

Run1113

.

notesNYCNYCNYCNYCNYC0

.

notesspeakingspeaking0

.

Total30110106

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20119/12 9/13 9/14 9/15 9/16 9/17 9/18 TotalSwimBikeRunnotes

.

Swim027.3141.75265.03SF one day was Cancelled!!! With no reason given. I was very upset.

.

Bike336

.

Run112.254.25

.

notesSF one day0

.

notesultra marathon0

.

Total310102.25310.25

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20119/19 9/20 9/21 9/22 9/23 9/24 9/25 TotalSwimBikeRunnotes

.

Swim027.3141.75269.03

.

Bike0

.

Run31transcendence ultra4

.

notes24 hr ultra0

.

notes0

.

Total30100004

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20119/26 9/27 9/28 9/29 9/30 10/1 10/2 TotalSwimBikeRunnotes

.

Swim027.3141.75269.03

.

Bike0

.

Run0

.

notes0

.

notes0

.

Total00000000

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

201110/3 10/4 10/5 10/6 10/7 10/8 10/9 TotalSwimBikeRunnotes

.

Swim027.3141.75269.03

.

Bike0

.

Run0

.

notes0

.

notes0

.

Total00000000

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

201110/10 10/11 10/12 10/13 10/14 10/15 10/16 TotalSwimBikeRunnotes

.

Swim027.3141.75269.03

.

Bike0

.

Run0

.

notes0

.

notes0

.

Total00000000

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

201110/17 10/18 10/19 10/20 10/21 10/22 10/23 TotalSwimBikeRunnotes

.

Swim027.3141.75269.03

.

Bike0

.

Run0

.

notes0

.

notes0

.

Total00000000

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

201110/24 10/25 10/26 10/27 10/28 10/29 10/30 TotalSwimBikeRunnotes

.

Swim027.3141.75269.03

.

Bike0

.

Run0

.

notes0

.

notes0

.

Total00000000

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

201110/31 11/1 11/2 11/3 11/4 11/5 11/6 TotalSwimBikeRunnotes

.

Swim027.3141.75269.03

.

Bike0

.

Run0

.

notes0

.

notes0

.

Total00000000

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

201111/7 11/8 11/9 11/10 11/11 11/12 11/13 TotalSwimBikeRunnotes

.

Swim027.3141.75269.03

.

Bike0

.

Run0

.

notes0

.

notes0

.

Total00000000

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

201111/14 11/15 11/16 11/17 11/18 11/19 11/20 TotalSwimBikeRunnotes

.

Swim027.3141.75269.03

.

Bike0

.

Run0

.

notes0

.

notes0

.

Total00000000

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

201111/21 11/22 11/23 11/24 11/25 11/26 11/27 TotalSwimBikeRunnotes

.

Swim027.3141.75269.03

.

Bike0

.

Run0

.

notes0

.

notes0

.

Total00000000

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

201111/28 11/29 11/30 12/1 12/2 12/3 12/4 TotalSwimBikeRunnotes

.

Swim027.3141.75269.03

.

Bike0

.

Run0

.

notes0

.

notes0

.

Total00000000

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

201112/5 12/6 12/7 12/8 12/9 12/10 12/11 TotalSwimBikeRunnotes

.

Swim027.3141.75269.03

.

Bike0

.

Run0

.

notes0

.

notes0

.

Total00000000

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

201112/12 12/13 12/14 12/15 12/16 12/17 12/18 TotalSwimBikeRunnotes

.

Swim027.3146.75271.53took a break from logging training hours.

.

Bike11125due to a NASTY cold that lasted for about 3 weeks

.

Run1.512.5Starting to train on nocom for Calvins 12 hour challenge race in May

.

notes0Mon = 200 watts 1 hour

.

notes0thurs 20 min CP20 watts test = 238 watts (only 15 minutes) not sure if the SRM is offset to the correct crank. the run on thurs was altadore gym drop in

.

Total1102.50217.5

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

201112/19 12/20 12/21 12/22 12/23 12/24 12/25 TotalSwimBikeRunnotes

.

Swim027.3150.75275.53

.

Bike11114

.

Run11114

.

notes0

.

notes0

.

Total12111118

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

201112/26 12/27 12/28 12/29 12/30 12/31 1/1 TotalSwimBikeRunnotes

.

Swim027.3158.75278.53

.

Bike121138

.

Run1113

.

notes0

.

notes0

.

Total221113111

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20121/2 1/3 1/4 1/5 1/6 1/7 1/8 TotalSwimBikeRunnotes

.

Swim027.3166.75281.03Wednesday OUTSIDE RIDE on NoCom

.

Bike21.51.538Tues 1 hr gymnastics Altadore

.

Run11.52.52 hr Monday bike. around 230 watts for 30 minutes

.

notes0sun long run with helen

.

notes0sat 3 hr ride 180 to 200 watts

.

Total211.501.531.510.5

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20121/9 1/10 1/11 1/12 1/13 1/14 1/15 TotalSwimBikeRunnotes

.

Swim027.3175.75284.03tes gymnastics

.

Bike111.5113.59wed 30 min warm, 20 min @ 230 watts, 30 WD

.

Run123Sat 3. hr long indoor ride. Kept 190 to 200 for all

.

notes0

.

notes0

.

Total121.5113.5212

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20111/16 1/17 1/18 1/19 1/20 1/21 1/22 TotalSwimBikeRunnotes

.

Swim027.3177.25290.03Whitefish - skinned up mtn every day

.

Bike1.51.5

.

Run1.51.51.51.56

.

notesWFWFWFWFWF0

.

notes0

.

Total01.501.51.51.51.57.5

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20111/23 1/24 1/25 1/26 1/27 1/28 1/29 TotalSwimBikeRunnotes

.

Swim027.3183.25294.03Tues long ride 4 hrs @ 200 watts

.

Bike426Wed 30 minutes at 250 watts

.

Run224

.

notesWFDurhamDurhamDurhamDurham0

.

notes0

.

Total042020210

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20111/30 1/31 2/1 2/2 2/3 2/4 2/5 TotalSwimBikeRunnotes

.

Swim027.3191.25297.03sunday Huntington Beach HALF marathon

.

Bike24.51.58

.

Run123

.

notesDurham0

.

notesHuntington Beach HALF0

.

Total124.51.500211

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20112/6 2/7 2/8 2/9 2/10 2/11 2/12 TotalSwimBikeRunnotes

.

Swim027.3203.25297.03thurs 30 min 250 watts

.

Bike225312Sat 5 hours at 180 to 200 watts

.

Run0Sunday 3 hours @ 200 watts STRICT

.

notes0

.

notes0

.

Total002205312

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20122/13 2/14 2/15 2/16 2/17 2/18 2/19 TotalSwimBikeRunnotes

.

Swim027.3207.25304.03Monday 2 hrs at 220 to 230 watts STRICT

.

Bike224

.

Run1.512.527

.

notes0

.

notesVirginiaVirginiaVirginiaVirginiafly hmWF0

.

Total201.512.50411

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20122/20 2/21 2/22 2/23 2/24 2/25 2/26 TotalSwimBikeRunnotes

.

Swim027.3217.75310.03

.

Bike1.5115210.5

.

Run1.51.51.51.56

.

notes0

.

notesWFWFWFWF0

.

Total32.51.52.505216.5

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20122/27 2/28 2/29 3/1 3/2 3/3 3/4 TotalSwimBikeRunnotes

.

Swim027.3227.75311.28monday CP20 target=250 watts

.

Bike22610wed - NEW CP20 20 min official and accurate = 250 watts exactly

.

Run1.251.25

.

notesintervrestintervspeakingalabamaalabama0

.

notes0

.

Total2020601.2511.25

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20123/5 3/6 3/7 3/8 3/9 3/10 3/11 TotalSwimBikeRunnotes

.

Swim027.3230.75312.53Friday 15 min at 260 wats

.

Bike123

.

Run1.251.25

.

notesalabamaalabamaalabama0

.

notes0

.

Total01.25012004.25

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20123/12 3/13 3/14 3/15 3/16 3/17 3/18 TotalSwimBikeRunnotes

.

Swim027.3242.75314.53

.

Bike52512

.

Run22

.

notes0

.

notesHawaiihawaiihawaiihawaiihawaiihawaii0

.

Total000522514

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20123/19 3/20 3/21 3/22 3/23 3/24 3/25 TotalSwimBikeRunnotes

.

Swim027.3254.25316.03

.

Bike1.522611.5

.

Run1.51.5

.

notes0

.

noteshawaiihawaii0

.

Total1.5001.522613

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20123/26 3/27 3/28 3/29 3/30 3/31 4/1 TotalSwimBikeRunnotes

.

Swim027.3260.75319.53monday 30 minute test 235 watts

.

Bike1.53116.5

.

Run1.523.5

.

notes0

.

notesWFWFWF0

.

Total1.50302.52110

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20124/2 4/3 4/4 4/5 4/6 4/7 4/8 TotalSwimBikeRunnotes

.

Swim027.3266.75325.53

.

Bike1.531.56

.

Run1.51.51.51.56

.

notes0

.

notesWFWFWFWFWFWFWF0

.

Total1.51.51.54.51.51.5012

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20124/9 4/10 4/11 4/12 4/13 4/14 4/15 TotalSwimBikeRunnotes

.

Swim027.3279.75325.53wed outside ride. I changed the bars on the noCom and they made my knees too wide

.

Bike41.51.5613changed the bars to narrow, and outside ride - much better, but rained and snowed

.

Run0inside ride after the epic snow storm

.

notes0sunday long was inside due to bad weather. HARD ride = 190 watts for entire 6 hours

.

notes0

.

Total0041.51.50613

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20124/16 4/17 4/18 4/19 4/20 4/21 4/22 TotalSwimBikeRunnotes

.

Swim027.3291.75325.53wed 45 minutes at 235 watts - inside still. Great wattage average for 45 minutes. I bet I could make an hour at 235 watts - maybe even 240.

.

Bike1.5226.512Thursday 2 hour OUTSIDE ride Bragg and back in 2 hours

.

Run0Sat - did 190 km in 6 hours. Elbow falls, then Millarville

.

notes0Wed installed front disc wheel covers.

.

notes0

.

Total01.52206.5012

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20124/23 4/24 4/25 4/26 4/27 4/28 4/29 TotalSwimBikeRunnotes

.

Swim027.3305.5326.28

.

Bike2.252432.513.75

.

Run0.750.75

.

notesyoga0

.

notes0

.

Total2.2520432.50.7514.5

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20124/30 5/1 5/2 5/3 5/4 5/5 5/6 TotalSwimBikeRunnotes

.

Swim027.3318326.28250 miles at Calvins dispite 2 flats, bottom bracket issues, and a wrecked front hub

.

Bike1.511012.5

.

Run0

.

noteseasyeasyeasyCalvins 12 hour race0

.

notesleave for ohioohioohioohio0

.

Total1.5010010012.5

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20125/7 5/8 5/9 5/10 5/11 5/12 5/13 TotalSwimBikeRunnotes

.

Swim027.3319332.28

.

Bike11

.

Run111.51.516

.

notesdurhamdurhamdurhamdurhamdurhamdurhamdurham0

.

notes0

.

Total111.5101.517

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20125/14 5/15 5/16 5/17 5/18 5/19 5/20 TotalSwimBikeRunnotes

.

Swim027.3319338.28

.

Bike0

.

Run2226

.

notes0

.

notes0

.

Total02020206

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20125/21 5/22 5/23 5/24 5/25 5/26 5/27 TotalSwimBikeRunnotes

.

Swim027.3322343.28

.

Bike123

.

Run1225

.

notes0

.

notes0

.

Total10210228

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20125/28 5/29 5/30 5/31 6/1 6/2 6/3 TotalSwimBikeRunnotes

.

Swim027.3331343.28indoor training on new 4" cranks

.

Bike1211139teusday 2 hours on trainer 4" cfranks at 120 to 130 watts. feet a bit sore

.

Run0wed did 30 min outside with nocom 4" cranks. Had to circle around the block because no gears for hills

.

notes0Sun 3 hr ride with 4" cranks on M5

.

notes0

.

Total12110139

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20126/4 6/5 6/6 6/7 6/8 6/9 6/10 TotalSwimBikeRunnotes

.

Swim027.3341.5344.28sunday inside ride 4 hrs on new cranks

.

Bike1121.51410.5

.

Run11

.

notes0

.

notes0

.

Total1121.511411.5

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20126/11 6/12 6/13 6/14 6/15 6/16 6/17 TotalSwimBikeRunnotes

.

Swim027.3347345.28Thurs blasted of a 42 minute 10 k !!

.

Bike111.525.5

.

Run11

.

notes0

.

notes0

.

Total111.512006.5

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20126/18 6/19 6/20 6/21 6/22 6/23 6/24 TotalSwimBikeRunnotes

.

Swim027.3347345.28

.

Bike0

.

Run0

.

notes0

.

notes0

.

Total00000000

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20126/25 6/26 6/27 6/28 6/29 6/30 7/1 TotalSwimBikeRunnotes

.

Swim027.3367345.28at least 5 hours of HARD riding in Italy Dolomites

.

Bike555520each day with a min of 3 passes per day

.

Run0Swiss hiking was HARD - at least 5 to 6 hours of

.

notesitaly-swissitaly-swissitaly-swissitaly-swissitaly-swiss0climbing every day

.

notes0

.

Total000555520

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20127/2 7/3 7/4 7/5 7/6 7/7 7/8 TotalSwimBikeRunnotes

.

Swim027.3382351.28at least 5 hours of HARD riding in Italy Dolomites

.

Bike55515each day with a min of 3 passes per day

.

Run336Swiss hiking was HARD - at least 5 to 6 hours of

.

notesitaly-swissitaly-swissitaly-swissitaly-swissitaly-swissitaly-swissitaly-swiss0climbing every day

.

notes0

.

Total555033021

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20127/9 7/10 7/11 7/12 7/13 7/14 7/15 TotalSwimBikeRunnotes

.

Swim027.3382371.28at least 5 hours of HARD riding in Italy Dolomites

.

Bike0each day with a min of 3 passes per day

.

Run333333220Swiss hiking was HARD - at least 5 to 6 hours of

.

notesitaly-swissitaly-swissitaly-swissitaly-swissitaly-swissitaly-swissitaly-swiss0climbing every day

.

notes0

.

Total333333220

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20127/16 7/17 7/18 7/19 7/20 7/21 7/22 TotalSwimBikeRunnotes

.

Swim027.3385376.78long run = 2.5 + 2

.

Bike33cross = ladder, stairs, situps, weights x 1 day

.

Run11.5125.5

.

notesitaly-swissitaly-swisswith TEMPOcross traineasybike bragghike banff0tempo = 1 x 20 min

.

notesand run0

.

Total0011.51328.5

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20127/23 7/24 7/25 7/26 7/27 7/28 7/29 TotalSwimBikeRunnotes

.

Swim027.3385393.78long run = 3 + 2.5

.

Bike0cross = ladder, stairs, situps, weights x 3 days

.

Run2.52.5333317intervals = 7 x 1/2 miles @ 6 min/mile

.

noteslong runlong runhikeassiniboineassiniboineassiniboine0

.

notesglen resspray loopbanffhikehikehike0

.

Total02.52.5333317

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20127/30 7/31 8/1 8/2 8/3 8/4 8/5 TotalSwimBikeRunnotes

.

Swim027.3385403.28long run = 3.5 + 3

.

Bike0cross = ladder, stairs, situps, weights x 3 days

.

Run11.51.51.549.5tues 43 min 10 k

.

notescross traindrive WFLong runlong run0tempo = 2 x 20 min

.

notes336sun ran up big mountain twice

.

Total011.504.54.5415.5

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20128/6 8/7 8/8 8/9 8/10 8/11 8/12 TotalSwimBikeRunnotes

.

Swim027.3385411.53long run = 4 + 3.5

.

Bike0cross = ladder, stairs, situps, weights x 2 days

.

Run31121.258.25intervals = 10 x 1/2 miles @ 6 min/mile

.

notessanfransanfransanfran0Mon ran 3 hours around lake bot big mountain

.

notes0

.

Total3011021.258.25

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20128/13 8/14 8/15 8/16 8/17 8/18 8/19 TotalSwimBikeRunnotes

.

Swim027.3386.5424.53long run = 4.5 + 4

.

Bike1.51.5cross = ladder, stairs, situps, weights x 2 days

.

Run3.51.2535.2513FEET SORE (arches)

.

notessanfransanfranSPEAKING0ran HIGHLINE trail in Canmore after keynote - feet ok

.

notescross train0Sunday ran 3 big loops of Glenmore res!! Feet good

.

Total3.501.251.5035.2514.5

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20128/20 8/21 8/22 8/23 8/24 8/25 8/26 TotalSwimBikeRunnotes

.

Swim027.3387.5435.53long run = 5 + 4

.

Bike11cross = ladder, stairs, situps, weights x 2 days

.

Run1.51.50.54.5311intervals = 12 x 1/2 miles @ 6 min/mile

.

notesx trainingbanffhike0sat= up sulfer, down backside then 1 loop of spray

.

notesmoose0

.

Total01.51.51.504.5312

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20128/27 8/28 8/29 8/30 8/31 9/1 9/2 TotalSwimBikeRunnotes

.

Swim027.3387.5448.53long run = 5.5 + 4

.

Bike0cross = ladder, stairs, situps, weights x 1 day

.

Run73313tempo = 2 x 20 min

.

noteswalkwalkwalkAssiniboinewhitefisjwhitefishwhitefish0

.

notesrestrestrestRUN!!!0

.

Total000703313

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20129/3 9/4 9/5 9/6 9/7 9/8 9/9 TotalSwimBikeRunnotes

.

Swim027.3387.5464.53

.

Bike0

.

Run31316

.

notesWFWFWFWFWest Coast0

.

notesTrail Run0

.

Total3000001316

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20129/10 9/11 9/12 9/13 9/14 9/15 9/16 TotalSwimBikeRunnotes

.

Swim027.3387.5470.03

.

Bike0

.

Run311.55.5

.

notesWest Coast0

.

notesTrail Run0

.

Total3000011.55.5

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20129/17 9/18 9/19 9/20 9/21 9/22 9/23 TotalSwimBikeRunnotes

.

Swim027.3387.5478.53Melissa's half (20.2 km) 28 minutes came in 4th in Age group

.

Bike0

.

Run1.511.511.528.5

.

notesintervalsplaced 4th0

.

notes& weightsMellissas0

.

Total1.511.5101.528.5

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20129/24 9/25 9/26 9/27 9/28 9/29 9/30 TotalSwimBikeRunnotes

.

Swim027.3387.5486.53saturday did 3 long loop of res = 51km in 5 hours. TOUGH!

.

Bike0

.

Run1.510.558

.

notescrosswalk0

.

notes0

.

Total001.510.5508

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

201210/1 10/2 10/3 10/4 10/5 10/6 10/7 TotalSwimBikeRunnotes

.

Swim027.3387.5491.78

.

Bike0

.

Run1.250.5111.55.25

.

noteswalkquick runwalkeasy run0

.

notescross0

.

Total001.250.5111.55.25

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

201210/8 10/9 10/10 10/11 10/12 10/13 10/14 TotalSwimBikeRunnotes

.

Swim027.3387.5491.78

.

Bike0

.

Run0

.

notes0

.

notes0

.

Total00000000

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

201210/15 10/16 10/17 10/18 10/19 10/20 10/21 TotalSwimBikeRunnotes

.

Swim027.3387.5491.78

.

Bike0

.

Run0

.

notes0

.

notes0

.

Total00000000

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

201210/22 10/23 10/24 10/25 10/26 10/27 10/28 TotalSwimBikeRunnotes

.

Swim027.3387.5491.78

.

Bike0

.

Run0

.

notes0

.

notes0

.

Total00000000

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

201210/29 10/30 10/31 11/1 11/2 11/3 11/4 TotalSwimBikeRunnotes

.

Swim027.3387.5491.78

.

Bike0

.

Run0

.

notes0

.

notes0

.

Total00000000

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

201211/5 11/6 11/7 11/8 11/9 11/10 11/11 TotalSwimBikeRunnotes

.

Swim027.3387.5491.78

.

Bike0

.

Run0

.

notes0

.

notes0

.

Total00000000

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

201211/12 11/13 11/14 11/15 11/16 11/17 11/18 TotalSwimBikeRunnotes

.

Swim027.3387.5491.78

.

Bike0

.

Run0

.

notes0

.

notes0

.

Total00000000

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

201211/19 11/20 11/21 11/22 11/23 11/24 11/25 TotalSwimBikeRunnotes

.

Swim027.3387.5491.78

.

Bike0

.

Run0

.

notes0

.

notes0

.

Total00000000

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

201211/26 11/27 11/28 11/29 11/30 12/1 12/2 TotalSwimBikeRunnotes

.

Swim027.3387.5491.78

.

Bike0

.

Run0

.

notes0

.

notes0

.

Total00000000

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

201212/3 12/4 12/5 12/6 12/7 12/8 12/9 TotalSwimBikeRunnotes

.

Swim027.3387.5491.78

.

Bike0

.

Run0

.

notes0

.

notes0

.

Total00000000

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

201212/10 12/11 12/12 12/13 12/14 12/15 12/16 TotalSwimBikeRunnotes

.

Swim027.3387.5491.78

.

Bike0

.

Run0

.

notes0

.

notes0

.

Total00000000

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

201212/17 12/18 12/19 12/20 12/21 12/22 12/23 TotalSwimBikeRunnotes

.

Swim027.3387.5491.78

.

Bike0

.

Run0

.

notes0

.

notes0

.

Total00000000

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

201212/24 12/25 12/26 12/27 12/28 12/29 12/30 TotalSwimBikeRunnotes

.

Swim027.3387.5491.78

.

Bike0

.

Run0

.

notes0

.

notes0

.

Total00000000

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

201312/31 1/1 1/2 1/3 1/4 1/5 1/6 TotalSwimBikeRunnotes

.

ski3330.3387.5491.783 hour ski around glenmore res

.

Bike0

.

Run0

.

notes0

.

notes0

.

Total00000033

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20131/7 1/8 1/9 1/10 1/11 1/12 1/13 TotalSwimBikeRunnotes

.

ski030.3387.5504.78

.

Bike0

.

Run22232213

.

notesmauimauimauimauimauimauimaui0

.

notes0

.

Total022232213

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20131/14 1/15 1/16 1/17 1/18 1/19 1/20 TotalSwimBikeRunnotes

.

ski1.51.531.8387.5514.28generally i missed filling in training data during huntington beahc marathon training, but it went very well. 20 minute intervals went to 9 mph for 30 minutes, and 2 x 20 min @ 9 mph

.

Bike0Short intervals were good also: 3/4 mile repeats at 10 mph

.

Run23211.59.5weight was a bit high - around 157 lbs

.

notesmauimauimauimaui90 min erg20 min int0

.

notes0

.

Total23201.511.511

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20131/21 1/22 1/23 1/24 1/25 1/26 1/27 TotalSwimBikeRunnotes

.

ski031.8387.5518.28

.

Bike0

.

Run1124

.

notes1 mile repeat0

.

notes0

.

Total10102004

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20131/28 1/29 1/30 1/31 2/1 2/2 2/3 TotalSwimBikeRunnotes

.

ski031.8387.5519.78

.

Bike0

.

Run10.51.5

.

notesHUNTINGTON0

.

notesBEACH0

.

Total1000.50001.5

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20132/4 2/5 2/6 2/7 2/8 2/9 2/10 TotalSwimBikeRunnotes

.

Swim031.8387.5519.78

.

Bike0

.

Run0

.

notesBIRKIE0

.

notesSKI marathon0

.

Total00000000

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20132/11 2/12 2/13 2/14 2/15 2/16 2/17 TotalSwimBikeRunnotes

.

Swim031.8387.5519.78

.

Bike0

.

Run0

.

notes0

.

notes0

.

Total00000000

.

eventsCumulativeNOTES

.

MonTueWedThuFriSatSunWeeklycumulative

.

20132/18 2/19 2/20 2/21 2/22 2/23 2/24 TotalSwimBikeRunnotes

.

Swim031.8387.5519.78

.

Bike0

.

Run0

.

notes0

.

notes0

.

Total00000000

.

.

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.

.

.

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