July's Training...It's Go Time!!

Final Ironman prep and race day!  Ready or not!:

Sunday July 1 - Wednesday August 1

Date Workout Planned Actual Workout Activity Time Distance Pace Time Distance Pace Sun, Jul 1 Running Steady Run 02:09:00 15 Miles 00:08:36 02:09:00 15 Miles   00:08:36 Mon, Jul 2 Cycling Cycling 00:25:00 7 Miles 00:03:34 00:25:00 7 Miles   00:03:34 Tue, Jul 3                 Wed, Jul 4 Swimming Main Set 01:20:00 2.4 Miles   01:20:00 2.4 Miles     Running Steady Run 00:20:00 2.5 Miles 00:08:00 00:20:00 2.5 Miles   00:08:00 Thu, Jul 5 Cycling Cycling 06:30:00 114 Miles 00:03:25 06:30:00 114 Miles   00:03:25 Fri, Jul 6 Running Steady Run 02:48:00 20 Miles 00:08:24 02:48:00 20 Miles   00:08:24 Sat, Jul 7 Swimming Main Set 00:25:00 1600 Meters   00:25:00 1600 Meters     Sun, Jul 8                 Mon, Jul 9 Cycling Cycling 00:55:00 14 Miles 00:03:56 00:55:00 14 Miles   00:03:56 Swimming Main Set 00:35:00 1.2 Miles   00:35:00 1.2 Miles     Tue, Jul 10 Cycling Cycling 00:55:00 14 Miles 00:03:56 00:55:00 14 Miles   00:03:56 Running Conversation Pace 00:28:00 3.4 Miles 00:08:14 00:28:00 3.4 Miles   00:08:14 Wed, Jul 11 Cycling Cycling 00:55:00 14 Miles 00:03:56 00:55:00 14 Miles   00:03:56 Cycling Cycling 00:50:00 13 Miles 00:03:51 00:50:00 13 Miles   00:03:51 Thu, Jul 12 Cycling Cycling 00:55:00 14 Miles 00:03:56 00:55:00 14 Miles   00:03:56 Running Steady Run 00:51:00 5 Miles 00:10:12 00:51:00 5 Miles   00:10:12 Fri, Jul 13 Cycling Cycling 00:50:00 12 Miles 00:04:10 00:50:00 12 Miles   00:04:10 Swimming Main Set   1200 Meters     1200 Meters     Sat, Jul 14 Cycling Cycling 00:45:00 12 Miles 00:03:45 00:45:00 12 Miles   00:03:45 Sun, Jul 15 Cycling Cycling 02:00:00 32 Miles 00:03:45 02:00:00 32 Miles   00:03:45 Mon, Jul 16 Running Steady Run 00:30:00 4 Miles 00:07:30 00:30:00 4 Miles   00:07:30 Tue, Jul 17 Running Conversation Pace 00:27:00 3.2 Miles 00:08:26 00:27:00 3.2 Miles   00:08:26 Wed, Jul 18 Cycling Cycling 00:50:00 13 Miles 00:03:51 00:50:00 13 Miles   00:03:51 Thu, Jul 19 Swimming Main Set   0.8 Miles     0.8 Miles     Fri, Jul 20 Cycling Cycling 01:00:00 17 Miles 00:03:32 01:00:00 17 Miles   00:03:32 Sat, Jul 21 Swimming Main Set   0.6 Miles     0.6 Miles     Running Conversation Pace 00:16:00 2 Miles 00:08:00 00:16:00 2 Miles   00:08:00 Sun, Jul 22 Brick Swim 01:08:45 2.4 Miles 00:28:39 01:08:45 2.4 Miles   00:28:39 Bike 06:36:56 112 Miles 00:03:33 06:36:56 112 Miles   00:03:33 Run 03:45:53 26.2 Miles 00:08:37 03:45:53 26.2 Miles   00:08:37 Mon, Jul 23                 Tue, Jul 24                 Wed, Jul 25                 Thu, Jul 26                 Fri, Jul 27                 Sat, Jul 28                 Sun, Jul 29                 Mon, Jul 30                 Tue, Jul 31                 Totals: 38:30:34 478.44 Miles 38:30:34 478.44 Miles