OFF

Run
  • 1h 00m 27s
  • 6.50 miles
  • 09m 18s /Mi

At 35 minutes, insert 3x5 min @ z4 on 1 minute jogs.

When I started this run it actually felt pretty cool out but as I warmed up and the sun came up it started to get very humid. Like I said I have to start doing , I ran my first mile nice and slow to warm up (about a 10:00 pace). I ran a completely different route than usual and ended up running the last 1.5 miles on the sod farm and in the woods behind my house. I have to start doing that more often. It's so peaceful and relaxing. Also I get to run with all of the deer.

Swim
  • 1h 11m 06s
  • 3500.00 yards
  • 02m 02s /100 yards

Swim at Wildwood Lake. The best kept secret on LI. This is a beautiful place to swim... absolutely perfect in every way.

Except... my sighting was awful. I'm usually about a 1:50/100yd swimmer, even in ows races (usually about 38:00 for a HIM). But my sighting this morning was terrible. I was all over the lake and the truth is, I probably ended up swimming closer to 3900 yards, but whatever. I'm going to try not to freak out about this. At least in races, there are buoys to sight off of. The lake is beautiful, but every time I looked up, it all looked the same.

In the past I was able to stay closer to Bobby and sight off of him, but he is way too fast now for that.

So, May 2011 has been my highest volume month in my triathlon life...  here's the graph:

 

Bike #1
  • 18m 30s
  • 5.39 miles
  • 17.48 Mi/hr

Warm up on the hills north of 25a. Spun 2 miles (not counted to the hills and went west then south to 25 a.

Bike #2
  • 1h 12m 49s
  • 25.00 miles
  • 20.60 Mi/hr

TT about 1:30 over my pr for a 25 mile tt. Went all out.

Bike #3
  • 40m 10s
  • 12.06 miles
  • 18.01 Mi/hr

easy 12 mile loop to home.

I've been religiously listening to the Endurance Nation podcast over the last few months and have adopted some of their training philosophies over that time.  One of the concepts they often talk about is when life limits your volume, you must up the intensity.  Life certainly limited my volume this weekend, but this was probably the most intense 2+ hours I have spent on a bicycle in a long time.

Run
  • 1h 40m 28s
  • 9.85 miles
  • 10m 12s /Mi

Slow and easy. HIlls north of 25a for about 7 miles

Bike
  • 57m 37s
  • 18.00 miles
  • 18.74 Mi/hr

Couldn't get my HR up for some reason. Gonna have to find out possible causes of that. I figured I would just work on the little things... staying aero, high rpms, pedaling in circles and one leg pedaling drills.

I'm going to get up super early tomorrow to get in a long run in the morning. Taking Saturday "off" to go to Boston with 50 16 year olds and walk all day long.

Bike
  • 50m 02s
  • 15.73 miles
  • 18.86 Mi/hr
Run
  • 35m 03s
  • 4.02 miles
  • 08m 43s /Mi

It's really amazing how fast I feel off of the bike.

I think the thing I need to do on all my runs now is to focus and giving myself a nice, relaxed 1 mile warmup at the start of each run. I think this will allow me to be looser for the rest of the run and really get some reward from each and every run instead of sapping my energy struggling through a stiff first mile trying to run it in sub 9 minutes only to be shot for the last 5 miles.

Swim
  • 54m 33s
  • 3000.00 yards
  • 01m 49s /100 yards

300, 250, 200, 150, 100
1000
300, 250, 200, 150, 100

mscotthall's Training Log


 May 2011 
SunMonTueWedThuFriSat
1 2 3 4 5 6 7
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31    
 
Time
Distance
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