August 2006 Training Log





Week 30 - Total Hours: 32:58



Mon, July 31

	Run, 1:00, 13 km

	Swim, 1:20, 4200m (4700 yds)

	Bike, 2:39, 74 km



Tues, Aug 1   

	Bike, 4:39, 130 km (mountains)

	Run, 43 min, 10 km (brick)

	Swim, 1:00, 3000m (3300 yds)

                 

Wed, Aug 2   

	Run, 54 min, 11 km

	Swim, 1:20, 4600m (5100 yds)

	Bike, 51 min, 25 km

 

Thur, Aug 3   

	Run, 2:26, 33 km

	Bike, 50min, 20 km

	Run, 49 min, 10 km

 

Fri, Aug 4   

	Swim, 1:50, 6000m (6600 yds)

	Run, 43 min, 9 km

	Bike, 1:50, 51 km

   

Sat, Aug 5

	Swim, 1:00, 4000m (4400 yds)(TT)

	Bike, 6:03, 198 km (brick)

	Run, 48 min, 10 km

 

Sun, Aug 6   

	Run, 53 min, 11 km  (track)

	Swim, 20 min, 1000m (1100 yds)

 

Weekly Hours/Distance Totals

	Swim: 6:50, 25,200 yds

	Bike: 6 sessions, 16:52, 498 km

	Run:  8 sessions, 8:16, 107 km

	Weights:  1:00



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Week 31 - Total Hours: 23:51

           

Mon, Aug 7   

	Swim, 1:00, 3000m (3300 yds)

	Bike, 2:21, 71 km

 

Tues, Aug 8   

	Run, 1:15, 17 km

	Bike, 1:27, 30 km (Magnolia Rd)

	Swim, 30 min, 1100m (1200 yds)

 

Wed, Aug 9  

	Swim, 1:10, 4000m (4400 yds)

	Bike,   2:51, 76 km	

	Run, 40 min, 9 km

 

Thur, Aug 10   

	Swim, 1:00, 3000m (3300 yds)

	Bike, 1:30, 42 km

	Run, 30 min, 7 km

 

Fri, Aug 11   

	Swim, 50 min, 2600m (2900 yds)

 

Sat, Aug 12   

	Run, 24 min, 5 km

	Swim, 1:00, 3000m (3300 yds)

	Bike, 51 min, 20 km

 

Sun, Aug 13   

	Swim, 1:30, 4500m (5000 yds)

	Bike, 2:17, 91 km

	Run, 1:45, 25 km

	(5430 HIM, 10th Pro)

 

Weekly Hours/Distance Totals

	Swim: 7:00 hrs, 23,400 yds

	Bike: 11:17 hrs, 330 km

	Run:  4:34 hrs, 63 km

	Weights:  1:00 hr

	Race:  5430 Half Ironman - 10th Pro



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Week 32 - Total Hours: 27:40

 

Mon, Aug 14   

	Swim, 1:45, 5400m (6000 yds)

 

Tues, Aug 15   

	Run, 1:05, 15 km

	Swim, 1:00, 3000m (3300 yds)

	Bike, 1:53, 48 km

 

Wed, Aug 16   

	Swim, 1:20, 4200m (4700 yds)

	Run, 1:05, 12 km (treadmill)

	Bike, 1:00, 29 km

 

Thur, Aug 17   

	Swim, 45 min, 2100m (2300 yds)

	Bike, 5:08, 140 km (mountains)

	Run, 24 min, 5km (brick)

 

Fri, Aug 18   

	Run, 1:05, 15 km

	Bike, 1:55, 50 km

	Swim, 1:15, 4000m (4400 yds)

           

Sat, Aug 19   

	Swim, 1:20, 4100m (4500 yds)

	Bike, 2:58, 100 km

	Run, 15 min, 3 km (brick)

 

Sun, Aug 20   

	Run, 2:12, 31 km

	Swim, 15 min, 500m (550 yds)

     

Weekly Hours/Distance Totals

	Swim:  7:40 hrs, 25,750 yds

	Bike: 12:54 hrs, 367 km

	Run:  6:06 hrs, 81 km

	Weights:  1:00 hr



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Week 33 - Total Hours 26:03

 

Mon, Aug 21   

	Swim, 1:20, 4100m (4500 yds)

	Bike, 1:45, 46 km

 

Tues, Aug 22   

	Bike, 4:08, 145 km

	Run, 32 min, 8 km (brick)

	Swim, 1:00, 2500m (2750 yds)

 

Wed, Aug 23

	Swim, 2:00, 5500m (6100 yds)

	Bike, 2:12, 64 km

	Run, 40 min, 9 km

 

Thur, Aug 24   

	Swim, 1:00, 2500m (2750 yds)

	Run, 1:35, 24 km (treadmill)

	Bike, 1:22, 40 km

	Leave for WI

 

Fri, Aug 25

	OFF - Travel

 

Sat, Aug 26   

	Swim, 1:20, 4200 yds

	Bike, 4:01, 132 km

	Run, 25 min, 7 km (brick)

 

Sun, Aug 27   

	Run: 1:33, 24km



Weekly Hours/Distance Totals

	Swim:  6:40 hrs, 20,300 yds

	Bike: 13:28 hrs, 427 km

	Run:  4:45 hrs, 72 km

	Weights:  1:00 hr



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Week 34 - Total Hours 27:41



Mon, Aug 28   

	Swim, 1:20, 4000m (4400 yds)

	Bike, 1:32, 45km

 

Tue, Aug 29   

	Swim, 1:15, 3200m (3600 yds)                   

	Bike, 4:28, 125 km                   

	Run, 40 min, 9 km (brick)

 

Wed, Aug 30   

	Run, 1:16, 18 km                  

	Swim, 40 min, 2000m (2200 yds)                  

	Bike, 2:15, 45 km

 

Thur, Aug 31   

	Swim, 40min, 2500m (2750 yds)                  

	Bike, 3:28, 98 km                   

	Run, 30 min, 7 km



Fri, Sept 1   

	Run, 57 min, 13 km

	Bike, 1:40, 48 km

	Run, 15 min, 3k (brick)

	Swim, 10 min, 500 yds

 

Sat, Sept 2   

	Bike, 3:02, 82 km

	Run, 33 min, 7 km (brick)

	Swim, 45 min, 2300 yds

 

Sun, Sept 3   

	Run, 60 min, 13 km

	Swim, 1:15, 4000m (4400 yds)

 

Weekly Hours/Distance Totals

	Swim: 6:05 hrs, 20,150 yds

	Bike: 16:25 hrs, 443 km

	Run:  5:11 hrs, 70 km