Binghamton,NY 
Run #1
  • 43m
  • 5.00 miles
  • 08m 36s /Mi

3 miles around the track to calibrate my Polar and 2 miles with friends.

Run #2
  • 1h 31m 59s
  • 13.12 miles
  • 07m 01s /Mi

Great run!! RR is up!!

Run #3
  • 18m 21s
  • 2.00 miles
  • 09m 11s /Mi

Easy cool down! Couldn't seem to get my HR down. :)

Wore HRM overnight, actually turned it off when I let the dog out and went back to sleep for 2 hrs. I must have had some good dreams to get 79 ft of ascent! :) (That's a typical hill workout in Florida!!)

Lap Time Lap Time HR Max Avg Min
1. 2:21:54.7 2:21:54.7 79 89 47 42
2. 6:07:03.0 3:45:08.3 59 79 46 40

SKUNK CABBAGE SPLITS

Lap   Time          Lap Time  HR     Max  Avg  Min
1.   0:07:17.1    0:07:17.1   159    163  152   97
2.   0:14:25.1    0:07:08.0   161    166  162  158
3.   0:21:29.2    0:07:04.1   165    165  162  156
4.   0:29:01.7    0:07:32.5   166    171  167  162
5.   0:35:49.7    0:06:48.0   168    171  169  167
6.   0:43:03.0    0:07:13.3   165    172  167  160
7.   0:49:52.7    0:06:49.7   165    174  168  164
8.   0:57:03.1    0:07:10.4   168    170  166  160
9.   1:03:50.1    0:06:47.0   168    170  167  158
10. 1:11:04.8    0:07:14.7   163    175  170  162
11. 1:18:11.4    0:07:06.6   172    172  169  163
12. 1:24:41.1    0:06:29.7   174    176  173  171
13. 1:31:16.2    0:06:35.1   174    176  174  172
14. 1:31:59.5    0:00:43.3   174    176  175  174
 

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 46 Hours slept: 8
Bike
  • 47m 36s
  • 16.85 miles
  • 21.24 Mi/hr

YES!!!!!! I finally got my bike on the road!!!! Holy cow did it feel good!! Took a couple laps around the TT loop, first lap at a moderate pace and second lap in the small chainring at 95-100 rpm.

I love my bike!!! :)

Run
  • 24m
  • 3.00 miles
  • 08m /Mi

Brick run. E-pace after ride with 3 strides. Felt good! I love my bike!!

Bike
  • 1h 00m
  • 18.00 miles
  • 18.00 Mi/hr

Drainer ride

15' w/u
15' 120's
15' 130's
15' c/d

cadence was in the 90's

Run
  • 31m
  • 4.00 miles
  • 07m 45s /Mi

Quickie while Matt was at lacrosse practice.

10 min Warm-up
10 Min with a 30" strider every 3 min
10 min easy

Lap    Time           Lap Time    Dist    min/mile    
1.    0:10:00.0    0:10:00.0   1.254    7:58    
2.    0:10:30.1    0:00:30.1   0.069    7:16    Strider
3.    0:13:00.3    0:02:30.2   0.323    7:45    
4.    0:13:30.6    0:00:30.3   0.079    6:23    Strider
5.    0:16:01.5    0:02:30.9   0.321    7:49    
6.    0:16:32.2    0:00:30.7   0.081    6:20    Strider
7.    0:19:02.5    0:02:30.3   0.318    7:52    
8.    0:19:33.0    0:00:30.5   0.078    6:30    
9.    0:31:29.9    0:11:56.9   1.489    8:01    

Run
  • 1h 00m 22s
  • 8.00 miles
  • 07m 33s /Mi

Decided to run this morning instead of swim. good run but when I started the Garmin the batteries were low and it shut off. Fortunately, I had my Polar on and I ran the 15K course that was marked to get 1 mile splits. Warm-up was supposed to be 15 minutes but I wanted to start on a mile marker, I missed the 3 mile mark so started at the 4 mi mark.

4 mi warm-up (31:00)
1 mi @ 10" faster than goal (6:49)
1 mi @ 20" slower than goal (7:15)
1 mi @ 10" faster than goal (6:39) oops!
The rest easy jog

No HR data because the Polar won't pick up the Garmin strap. Grrr.

Overall the run felt very good!!

Lap    Time           Lap Time       Dist    min/mile    
1.    0:07:26.4    0:07:26.4     0.927    8:01    
2.    0:15:49.3    0:08:22.9     1.000    7:42    
3.    0:31:50.1    0:16:00.8     2.000    7:44    
4.    0:38:39.2    0:06:49.1     1.000    6:44    
5.    0:45:54.8    0:07:15.6     1.000    7:04    
6.    0:52:30.7    0:06:35.9     1.000    6:42    
7.    1:00:22.0    0:07:51.3     1.070    8:47    

Bike
  • 1h 10m
  • 21.00 miles
  • 18.00 Mi/hr

Boring drainer ride.

Hit the snooze all morning and didn't get anything in. I have a dentist appt tonight but perhaps a ride after. We'll have to see.

RR IS UP!!


Swim
  • 1h 15m
  • 3450.00 yards
  • 02m 10s /100 yards

Masters swim

1000 W/U
4 x 50 @ 2:00 Kick (Hard)
4 x 50 @ 1:00 Drill
4 x 50 @ 1:00 Sprint
300 Swim (3:40)
25 @ :30 (:16) \
50 @ 1:00 (:32) \ 200 Pace
75 @ 1:30 (:48) /
100 @ 2:00(1:04)/
200 Hard (2:10)
200 EZ

4 x 100 @ 2:30 (75 H, 25 EZ)

200 EZ

4 x 25 All Out

200 EZ

Run
  • 32m 12s
  • 3.12 miles
  • 10m 19s /Mi

[10' w/u, finish at the bottom of a short hill.

4x the hill (no longer than 30sec)… Walk the downhill

Each one should be faster or further up the hill. Focus on quick steps & good balance.]

OUCH!!!! HILLS BURN!!!! MOMMY!!!!

  • Health data: Sleep: 2 Stress: 2 Soreness: 3 Fatigue: 2 RHR: 45 Hours slept: 5.5 Overall Workout: 3

rstocks3's Training Log


 April 2008 
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   
 
Time
Distance
  • November's totals
  • October's totals
  • 2020 totals
  • 2019 totals