Luke
Very slow, easy swim
- Site:
- http://lukeapowell.blogspot.com/
- Miles:
- 8431 total / 1526 in 2013
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Entries
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swim
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RUN
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VELO
TriFest Bike 56 mi 02:41 20.9mph pace
Fest good the whole. Time. Kept my HR below 160 - even on the climbs. Best ride I've ever had in a Half Ironman!
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swim
TriFest Swim 1932 m 00:34 28:43 pace
Good swim overall. Was just behind the leaders and ahead of the rest of the age-groupers. No chances to draft.
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VELO
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swim
10 x 100 sprints 1000 m 00:24 38:27 pace
Swim 10*100 at T-Pace - 15-20 seconds. Full
1 minute recovery after each 100. Go hard!
1) 1:35 / 33
2) 1:28 / 32
3) 1:28 / 32
4) 1:28 / 33
5) 1:36 / 32
6) 1:28 / 33
7) 1:27 / 33
8) 1:29 / 34
9) 1:2... read more -
RUN
Elliptical 1.75 mi 00:15:00 08:34 pace
Just a quick jog on the elliptical machine to get warmed-up before my swim
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VELO
Pyramid Sprints 11.73 mi 00:45 15.7mph pace
Warm-up 20 minutes.
10 sec. sprint (22.2 mph / 96 rpm / 728W)
2 min. recovery
20 sec. sprint (22 mph / 93 rpm / 657W)
3 min. recovery
30 sec. sprint (20.9 mph / 83 rpm / 624W)
4 min. recovery
20 s... read more -
swim
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RUN
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VELO
- VELO
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swim
Speed Work 1500 m 00:35 37:42 pace
300 warm-up (5:26 / 38)
10 * 100 at T-pace minus 15-20 seconds, 1 minute recovery after each.
1) 1:29 / 34
2) 1:30 / 34
3) 1:29 / 33
4) 1:29 / 33
5) 1:31 / 34
6) 1:30 / 34
7) 1:31 / 34
8) 1:31 / 34... read more -
RUN
Aqua Jogging - Mile Repeats 8 mi 00:58 07:14 pace
Simulated mile repeats
8 minute warm-up
5 x 1 mile (6 minutes hard) with 4 minute recoveries -
VELO
Power Bursts 12.66 mi 00:45 16.9mph pace
15 minute warm-iup
3 minutes hard effort (21.7 mph / 149 bpm / 340W)
5 minute easy
20 minutes at 80-85% FTP with 10 second sprints every 2 minutes (17.6 mph / 132 bpm / 219W)
3 minute cool down -
swim
Recovery Swim 1500 m 00:33 35:42 pace
200 warm-up (3:46 / 39)
Drills (100 scull, 100 single arm)
200 pull (3:34 / 37)
500 swim (9:19 / 39)
200 pull (3:39 / 37)
2 x 50 hard (43.3 / 34, 41.8 / 33)
100 cool down (2:20 / 42) -
RUN
Aqua Jogging 5.5 mi 00:45 08:11 pace
10 minute warm-up
Ladder Intervals
1 minute hard / 1 minute easy
2 minutes hard / 1 minute easy
3 minutes hard / 1 minute easy
4 minutes hard / 1 minute easy
5 minutes hard / 1 minute easy
4 minute... read more -
VELO
Rev3 Knoxville Triathlon - Bike 24.39 mi 01:14 19.8mph pace
Steady rain and very wet roads made for a slow bike. I was riding the brakes on the downhills - which I never do. I managed to stay upright, which was goal #1!
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FIT
Rev3 Knoxville Triathlon - Swim 0.98 mi 00:28 28:05 pace
Very cold water - took me a good 10 minutes of swimming to get warmed up! Finally got in a good rhythm - time was still slow.
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RUN
Rev3 Knoxville Triathlon - Run 6.19 mi 00:45 07:17 pace
Rained the whole run - lots of deep puddles. Feet were soaked immediately. Felt really good for the first 4+ miles - pace started to slow on the long hill at mile 5.
Finished 7th out of 39 in my A... read more
