S/B/R/R/S – swim/bike/run/row/strength – 3 weeks ending 6/23/2013

Posted: June 24, 2013 by Dave Kohrell in Triathlons
Tags: , , , ,

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Platte River – from Camp Cedars!

Three Weeks of hybrid workouts.  The Run Less, Run Faster is still a guide, but will kick in fully in August (after Pikes Peak Double) and in time for a November 2 marathon (Indy)! It’s also allowed some flexibility – such as hiking around Camp Cedars (above pic) with my son Joshua during family day at his Boy Scout camp.

The philosophy of 3 quality runs is locked in for me – Tuesday, Thursday and Friday.  Also blending in quite a bit more biking, renewed swimming and 2 or 3 quality strength workouts a week.  The mix feels right.  Had a good 5k on Father’s Day (with my happy four legged running friend Heidi) at 22:49.  Added some time due to poop pickup and extra time at water stops; shaved just a bit due to her help up a hill or two!

Keeping the average workout time to 6 – 7 hours.  Not ultra volume, but about an hour more than average from January to May. 

Activity Distribution Report for coachdavek    
             
 Activity Type Count Distance Time Elevation Gain Avg Speed Avg HR
 Running 18 49.41 8:29:42 1,030 5.8 147
 Lap Swimming 6 2.83 1:45:04 0 1.7
 Strength Training 5 1:30:32
 Cycling 4 61.37 5:04:57 1,120 12.1 128
 Walking 4 1.67 36:15:00 105 2.8 100
 Hiking 1 2.46 1:00:10 308 2.5
 Summary 38 117.74 18:26:40 2,563 7.3 140
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