Bike
  • 1h 07m 17s
  • 12.45 miles
  • 11.10 Mi/hr

Rocky Point w/ Water Bottle Hill

Run
  • 25m 22s
  • 2.50 miles
  • 10m 09s /Mi

Trail Run at Rocky Point

Tested myself with the longest brick I have done. I rode about 12.5 miles at rocky point - started on fire roads and then back in the trail so I could mark a 1.25 mile course (for the run portion). Road the main loop with just one of the diamond hills (water bottle hill). I am surprised at how easy this hill is getting and I don't think I will ever leave it out in the future. My "T2" time was 2:34 which included changing shoes, taking off camelback, helmet and gloves and locking my bike onto the top of my truck. It took me about a half mile into the run until I really started to feel my legs and back stretch out. I ran the first 1.25 in about 11:38 which was good but I slowed down considerably in the last half. I do feel that I could have kept going to three miles without stopping which is one of my goals for the race next sunday.

Run
  • 39m
  • 4.12 miles
  • 09m 28s /Mi

5:20 am

Longest I have ever ran without stopping. Never stopped for water/rest until after 39:00 was up. Great run this morning, really well rested, and comfortable throughout the entire run. I originally planned to run three miles, rest a bit, then finish to four miles. I was doing so well that I never had to rest and kept running. I feel great about running this morning. Hopefully this feeling lasts for a while. I think I will take a full day off the day before my first race next Sunday.

  • Health data: RHR: 57
Bike
  • 1h 13m 17s
  • 13.31 miles
  • 10.90 Mi/hr

Rocky Point Main Loop with:

Water Bottle Hill
Campsite
Log Jam

10.9 m/ph average speed

What a great ride today. Beautiful out (overcast, but finally not humid). I rode faster than I think I ever did at RP even with the hills. The hills are getting easier. Much needed day off tomorrow - trained nine days in a row.

Run
  • 35m
  • 3.35 miles
  • 10m 27s /Mi

jogged 6:30
walked :30 for five sets for 35 min total

Swim
  • 27m 40s
  • 900.00 yards
  • 03m 04s /100 yards

Bike
  • 27m 43s
  • 10.00 miles
  • 21.65 Mi/hr

On trainer

Run
  • 30m 29s
  • 3.00 miles
  • 10m 10s /Mi

Had to walk 2/10 of a mile. I think fatigue from swimming and no days off in a while caught up with me.

Swim
  • 30m 42s
  • 1050.00 yards
  • 02m 55s /100 yards
Tried to mimic the 28th's tri today. I swam 170 yards more than a half mile in just under 31 minutes. To mimic the bike, I just rode for ten miles on the trainer, I know this isn't really like the mountain bike course I will be on...but, I just wanted to practice working hard for all three events. The run was a bit of a disapontment. It took me over 30 minutes to run three mile, yuck! I guess I can attribute that to overall fatigue. I have two weeks to improve.

Bike
  • 1h 27m 43s
  • 13.81 miles
  • 9.45 Mi/hr

Rocky Point Main Trail and:

All four diamond hills (water bottle hill, campsite, log jam and shorty) &

4 moguls (mogul 1, the dragon, mogul 2, and rattlesnake.

Very hot and humid today even at 8am. That, along with the tough runs from the week, half mile swim last night and very, very wet conditions from last nights t-storms made the ride extra difficult. All of those factors probably led to the slower than average speeds. Great workout though. 2 weeks to first tri.

mscotthall's Training Log


 August 2005 
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