Swim
  • 31m 18s
  • 2112.00 yards
  • 01m 29s /100 yards

Had a great swim. Took it quite easy out there and really focused on my glide. Very happy with my time.

Bike
  • 1h 02m 42s
  • 20.86 miles
  • 19.96 Mi/hr

Had an awesome start to the race. Really bummed about the wheel problem, but still need to remember how lucky I am to be OK.

Avg Power 257

My first and hopefully last DNF!  :(

Bike
  • 18m 51s
  • 5.52 miles
  • 17.57 Mi/hr

Prerace warm up. Did the first few miles of the course that included the first little climb. I ran out of batteries on my powertap during my last ride and forgot all my settings got whipped when I put the new battery in so spent some time placing with that and eventually had to go to Syracuse bike for help.

Run
  • 10m 01s
  • 1.42 miles
  • 07m 03s /Mi

ROTB, most of run at race pace and some a little faster.

Swim
  • 10m 46s
  • 687.00 yards
  • 01m 34s /100 yards

Warm up at race site. Water was a bit chilly, but felt good.

Travel day.  Leaving work a little early to head to Syracuse for Sunday's race.  Hopefully be on the road by 4.
Bike
  • 1h 37m 17s
  • 33.10 miles
  • 20.41 Mi/hr

A pretty disappointing ride today. The plan was a 10 min wu + cd with the rest of the ride at race pace. However, my powertap appears to have run out of battery (hopefully!) so I have to get that figured out asap. I'm pretty sure I went faster than that, but I spent about 2/3 of the ride on the rail trail and my garmin has a hard time in the woods like that. Oh yeah, did I mention it was absolutely freezing! Looks like I'll be doing the majority of my rides indoors from now on.

Run
  • 05m 01s
  • 0.62 miles
  • 08m 05s /Mi

Easy ROTB, but my legs were freezing.

Sport
  • Yoga
  • 1h 00m

Swim
  • 1h 14m 20s
  • 3500.00 yards
  • -----

300 easy
8 x 50 (20 sec)
4 x 100 (20 sec)
[3x100 (5 sec), 50 (1 min)]x4
8 x 50 (fast/easy, 30 sec)
300 pull
300 kick

Run
  • 45m 01s
  • 6.27 miles
  • 07m 11s /Mi

Tempo/form focused run

WU: 2 miles

Main: 3 miles at race pace. Mile Splits:

1: 6:41
2: 6:46
3: 6:43

CD: 1.27 miles

Felt good out there. Splits were a little fast, but I did use the run-method that I will be using on Sunday.

Feeling really confident about my run.

Sport
  • Yoga
  • 50m

Bike
  • 58m 43s
  • 18.01 miles
  • 18.40 Mi/hr

Rail trail ride with Warren. Did 4 x 5 race pace+ efforts. Real easy besides that.

Run
  • 22m 47s
  • 3.18 miles
  • -----

ROTB. Kept a pretty good pace most of the way.

Sport
  • Yoga
  • 1h 00m
Thunder and Lightning again tonight so no swim.  Frown  Did a yoga session instead.

PeakTriCoaching's Training Log


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