Gettin' in Shape

Riding the St George course on the trainer.  8 x 1 minute sprint intervals mixed in.

45 minutes on the treadmill with 8 x 1 minute sprint hill repeats.

Drill set, base interval, sprint intervals, and kick sets for the swim. 

1.5 hours on the trainer riding the Kona course.

45 minute run with 6 x 20 second sprints at the end.

Drill sets, fartlek intervals, sprint intervals, and kick sets for the swim.

4 hours 10 minutes on the trainer riding the St George course.  I finished with a 16.8 mph average.  On the actual course my average speed would be a little higher because the trainer can't fully simulate the down hill sections.  When riding the course a few weeks ago I got up to 40 mph on a couple of the hills.  On the trainer I can only get to 32 - 33 mph on the same hills.

1.7 mile time trial for the swim, I completed it in 47:26.

2 hour run on the treadmill at 1.5% incline.  I finished with 14.25 miles, a 7.1 min/mi average.