• 45m
  • 2.50 miles
  • 18m /Mi

Walked 2.5 miles with Cindy after swimming

  • 33m 36s
  • 1310.00 yards
  • 02m 34s /100 yards

910 yds in 24:48 - 2m 44s /100 yds

4x100 yds

I actually felt pretty good in the pool today. I was able to freestyle swim the first 210 yds without switching stroke types, which made me feel like some of the training is starting to pay off. If I am able to swim 2:44/100yds in the race on Sunday, I will finish the swim portion in 24:00, which would be great for me. I would like to finish the swim in 25 min, the bike in 45 min and the run in 35 min which would be a total of 1:45 plus t1 and t2 times which will take me somewhere around 1:50 for the race.

  • 1h 10m 26s
  • 12.30 miles
  • 10.48 Mi/hr

Not a very good ride, I think i was saving myself becuase I did a brick today. A long one with a 3.75 mile run after the bike. I fell at about mile ten and hit my head/neck/left shoulder on a tree. My bike is now screwed up and I have to get it fixed asap. No diamond hills.

  • 38m 35s
  • 3.75 miles
  • 10m 17s /Mi

Tired, hot and soar. Very slow.

  • Health data: Sleep: 1 Overall Workout: 2
  • 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

mscotthall's Training Log

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