• 25m 31s
  • 10.00 miles
  • 23.51 Mi/hr

light ride on trainer, kept HR under 135 bpm

  • 36m 51s
  • 1410.00 yards
  • 02m 37s /100 yards

910 yds in 25:27 (2m 48s /100 yards)

5x 100 2:17

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

Rocky Point w/ Water Bottle Hill

  • 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.

  • 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
  • 1h 13m 17s
  • 13.31 miles
  • 10.90 Mi/hr

Rocky Point Main Loop with:

Water Bottle Hill
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.

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

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

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

mscotthall's Training Log

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