Bike #1
  • 55m 10s
  • 17.40 miles
  • 18.92 Mi/hr
Bike #2
  • 05m
  • 1.39 miles
  • 16.68 Mi/hr

cd

Bike
  • 50m 05s
  • 15.70 miles
  • 18.81 Mi/hr
Run
  • 30m 11s
  • 3.45 miles
  • 08m 45s /Mi

Run
  • 1h 00m 18s
  • 6.44 miles
  • 09m 22s /Mi

z2 at 30 minutes, insert 2x 4.5 minutes @z4 on 1.5 minute jog.

Swim
  • 49m 12s
  • 2700.00 yards
  • 01m 49s /100 yards

50, 100, 150, 200
1700
50, 100, 150, 200

Swim
  • 1h 00m 50s
  • 3200.00 yards
  • 01m 54s /100 yards

I had an hour to get in a swim this afternoon, so I just got in the pool and swam for an hour. I figured it would be better than wasting time with swim sets.

Run
  • 1h 27m 08s
  • 8.51 miles
  • 10m 14s /Mi

Real easy recovery. All z1

Bike
  • 4h 02m 43s
  • 74.42 miles
  • 18.40 Mi/hr

Started out as the sun was coming up. I did the first 20 miles on wooded, meandering, back roads with lots of twists and turns. Definitely not a TT course. When I was fully confident that it was bright enough out, I headed out onto the main roads for 30 relatively fast, relatively flat miles. Threw in some hills at mile 49-58 and spun out my legs for the remainder of the ride with the wind at my back.

I am really happy with this ride. What I'm most happy about is how great I feel. I honestly could have easily done another 25 miles for a full century today. I didn't push the pace at all, I just went faster when I felt like going faster and slower when I felt tired. I'd be thrilled with 18.4 in the IM.

One power bar per hour
3 bottles of gatorade (sipped throughout)
1 GU at mile 45.

mscotthall's Training Log


 May 2011 
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