• 5h 29m 34s
  • 100.00 miles
  • 18.21 Mi/hr

This was my third 100 mile ride of IM training and I think I finally nailed my nutrition and pace (at least my RPE) for the IM.

I started out doing about 20 miles of hills and back roads north of 25a. I pushed up the hills and rested on the recovery. Went out east to cr 51 and did that hill 4 times then did a huge loop back to my area and did another small loop to get to 100.

Got a flat at mile 98.5 in my front tire and one in the rear at 99.85... didn't fix the second, just rode standing the way home. The shoulder of 25a was a mess, lots of debris on the road.

I said I think I nailed my pace because I honestly felt great after this ride. I was able to do 2 hours of yard work and split and stacked about a half a cord of wood.

Pass the ice cream... ;-)

My plan for this week is to swim, bike, and run 2 x each over three days, taking off Monday and Friday as I mini taper for my ply on saturday

Run #1
  • 40m 53s
  • 4.03 miles
  • 10m 08s /Mi

At about 2.5 miles into the run, my Garmin said the battery was low. So I made it a four mile loop and ran home to get my stopwatch, just in case the watch dies, I'd at least know what time it was and how long I ran for. So I worwe both watches on my wrists and reset the Garmin when I headed back out the door.

Run #2
  • 1h 12m 10s
  • 7.01 miles
  • 10m 17s /Mi

Pay no attention to the HR readings. HRM is acting wacky.

  • 1h 03m
  • 19.66 miles
  • 18.72 Mi/hr

  • 50m 14s
  • 15.59 miles
  • 18.62 Mi/hr
  • 40m 50s
  • 4.34 miles
  • 09m 25s /Mi
  • 50m 02s
  • 2700.00 yards
  • 01m 51s /100 yards

200 warmup pull
10 x 150
10 x 100


  • 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.

  • 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:


mscotthall's Training Log

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