Binghamton,NY 
 
Well, no chance to get out today. Karen worked from 7am to 7 pm and I had kids staying over here and Matt staying over his friends. Chalk it up to a rest day even though I would have loved to get out on the bike.
 
Tomorrow is a biking day!! 
Run #1
  • 11m 08s
  • 1.74 miles
  • 06m 24s /Mi

3rd place in AG, not sure what place overall. I'll make sense of the lap times tomorrow. I'm tired!

Bike #1
  • 25m 52s
  • 10.00 miles
  • 23.20 Mi/hr

Bike 1

Run #2
  • 12m 59s
  • 1.85 miles
  • 07m 01s /Mi

Run 2

Bike #2
  • 28m 31s
  • 10.00 miles
  • 21.04 Mi/hr

Bike 2

Run #3
  • 13m 22s
  • 1.91 miles
  • 07m /Mi

Run 3

Lap 1: 06m 05s, 1.00 miles, 06m 05s /mile, Max HR 173, Avg HR 160 (RUN)
Lap 2: 05m 03s, 0.74 miles, 06m 47s /mile, Max HR 177, Avg HR 174 (RUN)

Lap 3: 01m 07s, 0.07 miles, 16m 34s /mile, Max HR 173, Avg HR 164 (T-1)
Lap 4: 02m 26s, 1.00 miles, 02m 26s /mile, Max HR 176, Avg HR 171 (BIKE)
Lap 5: 02m 22s, 1.00 miles, 02m 22s /mile, Max HR 176, Avg HR 174
Lap 6: 02m 56s, 1.00 miles, 02m 56s /mile, Max HR 175, Avg HR 171
Lap 7: 02m 09s, 1.00 miles, 02m 09s /mile, Max HR 170, Avg HR 167
Lap 8: 03m 01s, 1.00 miles, 03m 01s /mile, Max HR 172, Avg HR 171
Lap 9: 02m 30s, 1.00 miles, 02m 30s /mile, Max HR 173, Avg HR 170
Lap 10: 02m 23s, 1.00 miles, 02m 23s /mile, Max HR 167, Avg HR 165
Lap 11: 02m 56s, 1.00 miles, 02m 56s /mile, Max HR 171, Avg HR 170
Lap 12: 02m 21s, 1.00 miles, 02m 21s /mile, Max HR 172, Avg HR 169
Lap 13: 02m 48s, 1.00 miles, 02m 48s /mile, Max HR 172, Avg HR 169 (BIKE)

Lap 14: 00m 11s, 0.02 miles, 09m 52s /mile, Max HR 163, Avg HR 162
Lap 15: 00m 37s, 0.04 miles, 13m 53s /mile, Max HR 160, Avg HR 155
Lap 16: 06m 49s, 1.00 miles, 06m 49s /mile, Max HR 170, Avg HR 166 (RUN)
Lap 17: 06m 10s, 0.85 miles, 07m 14s /mile, Max HR 168, Avg HR 164 (RUN)

Lap 18: 00m 50s, 0.04 miles, 19m 55s /mile, Max HR 163, Avg HR 158 (T-3)
Lap 19: 02m 53s, 1.00 miles, 02m 53s /mile, Max HR 164, Avg HR 160 (BIKE)
Lap 20: 02m 44s, 1.00 miles, 02m 44s /mile, Max HR 162, Avg HR 159
Lap 21: 02m 56s, 1.00 miles, 02m 56s /mile, Max HR 170, Avg HR 166
Lap 22: 02m 06s, 1.00 miles, 02m 06s /mile, Max HR 167, Avg HR 165
Lap 23: 03m 26s, 1.00 miles, 03m 26s /mile, Max HR 168, Avg HR 165
Lap 24: 02m 35s, 1.00 miles, 02m 35s /mile, Max HR 168, Avg HR 165
Lap 25: 02m 28s, 1.00 miles, 02m 28s /mile, Max HR 166, Avg HR 162
Lap 26: 03m 03s, 1.00 miles, 03m 03s /mile, Max HR 166, Avg HR 164
Lap 27: 02m 28s, 1.00 miles, 02m 28s /mile, Max HR 170, Avg HR 167
Lap 28: 02m 52s, 1.00 miles, 02m 52s /mile, Max HR 170, Avg HR 165 (BIKE)

Lap 29: 00m 27s, 0.03 miles, 14m 10s /mile, Max HR 158, Avg HR 157
Lap 30: 00m 14s, 0.04 miles, 06m 16s /mile, Max HR 155, Avg HR 155
Lap 31: 07m 05s, 1.00 miles, 07m 05s /mile, Max HR 164, Avg HR 161 (RUN)
Lap 32: 06m 17s, 0.91 miles, 06m 56s /mile, Max HR 172, Avg HR 165 (RUN)

Swim
  • 1h 15m
  • 3850.00 yards
  • -----

1500 Warm-up (6:31,6:20,6:10)

15 x 50
---3 Easy Free @ 1:05 (:35's)
---3 Hard Fl-Ba-Br @ :55
---3 Easy Free @ 1:05 (:35's)
---2 Hard Fl-Ba @ :55
---3 Easy Free @ 1:05 (:35's)
---1 Hard Fly

6 x 150 @ 2:30
---25 Fl/25 R arm/25 L arm/50 Fr / 25 Br

3 x 125 @ 1:55 Desc (1:30, 1:25, 1:20)
3 x 75 @ 1:30 Even (:50, :51, :50)

100 Easy (Had to get out early)

Run
  • 1h 04m 46s
  • 8.47 miles
  • 07m 39s /Mi

[15' w/u

10' T pace
5' E
10' T pace
5' E
10' T pace

5' c/d]

Legs felt a little tired when I started this run. The first 10' at T-pace was a lot more effort than I was expecting. Happy with overall run, just chalk it up to "one of those days". :)

No complaints and I am not whining tbatt!!

LAP Lap Time Lap Dist Lap Pace

Lap 1: 08m 18s, 1.00 miles, 08m 18s /mile, Max HR 145, Avg HR 126 \
Lap 2: 06m 42s, 0.81 miles, 08m 17s /mile, Max HR 143, Avg HR 135 - Warm-up

Lap 3: 07m 01s, 1.00 miles, 07m 01s /mile, Max HR 163, Avg HR 150 \
Lap 4: 03m 00s, 0.42 miles, 07m 05s /mile, Max HR 163, Avg HR 161 - 10' T-pace

Lap 5: 04m 59s, 0.61 miles, 08m 13s /mile, Max HR 159, Avg HR 143 - 5' E
Lap 6: 06m 50s, 1.00 miles, 06m 50s /mile, Max HR 165, Avg HR 161 \
Lap 7: 03m 09s, 0.47 miles, 06m 45s /mile, Max HR 165, Avg HR 162 - 10' T-pace

Lap 8: 05m 00s, 0.59 miles, 08m 26s /mile, Max HR 163, Avg HR 151 - 5' E
Lap 9: 06m 54s, 1.00 miles, 06m 54s /mile, Max HR 166, Avg HR 163 \
Lap 10: 03m 06s, 0.45 miles, 06m 53s /mile, Max HR 167, Avg HR 166 - 10' T-pace

Lap 11: 08m 46s, 1.00 miles, 08m 46s /mile, Max HR 165, Avg HR 147 \
Lap 12: 01m 01s, 0.12 miles, 08m 14s /mile, Max HR 148, Avg HR 145 - Cool Down

Swim
  • 40m
  • 1800.00 yards
  • -----

1000 w/u (6:15, 6:14)

8 x 50 (25E/25H)
- 2 @ :50
- 2 @ :45
- 2 @ :40
- 2 @ :35

15 x 25
- 3 E @ :35 (Free)
- 3 H @ :45 (No Free)
- 3 E @ :35 (Free)
- 2 H @ :45 (No Free)
- 3 E @ :35 (Free)
- 1 H

I had to get out before the fun started because I had to get to work.

Run
  • 45m 38s
  • 5.68 miles
  • 08m 02s /Mi

Trail run

Paces don't mean much, but keep a working effort (z3)…stretch ankles well before hand.

Great run through Otsiningo Park. Since it was supposed to be a trail run I stayed in the grass next to the path except for the 4th mile.

Lap 1: 08m 20s, 1.00 miles, 08m 20s /mile, Max HR 139, Avg HR 125
Lap 2: 08m 10s, 1.00 miles, 08m 10s /mile, Max HR 141, Avg HR 135
Lap 3: 08m 06s, 1.00 miles, 08m 06s /mile, Max HR 141, Avg HR 137
Lap 4: 07m 47s, 1.00 miles, 07m 47s /mile, Max HR 144, Avg HR 139
Lap 5: 07m 55s, 1.00 miles, 07m 55s /mile, Max HR 147, Avg HR 140
Lap 6: 05m 20s, 0.68 miles, 07m 52s /mile, Max HR 141, Avg HR 136

Bike
  • 2h 34m 24s
  • 47.00 miles
  • 18.26 Mi/hr

Great ride with Mike! Brought back some old memories minus closing the bars down the night before a 6am ride and starting the 3 or 4 hr ride still drunk!!

We're older and smarter now, ha!ha! Mixed in some hills and flats and Mike had to remind me at the end of the ride that he can still take me in a sprint to a "yellow diamond". Bastard!!

Swim
  • 35m
  • 2200.00 yards
  • -----

First OWS of the year and we have to sit out for an hour because of lightning. Ugh. Managed to get in about 2200 yds or so. We set up a course that was about 275 yds or so. I did 3 laps before the break and 5 laps after. It was about 61 degrees at the surface and much cooler about 1 foot under the surface. (Fortunately, I drank a big container of water on the way to the swim!! :) )

Lap    Time          Lap Time    HR    Max   Avg    Min    Temp
1.    0:03:17.0    0:03:17.0    136    137    132    105     63
2.    0:06:42.8    0:03:25.8    144    146    140    132     63
3.    0:11:45.1    0:05:02.3      94    144    100      86     63
4.    0:15:53.9    0:04:08.8      99    150    130      97     63
1.    0:03:40.8    0:03:40.8    140    140    130      80     63
2.    0:07:07.1    0:03:26.3    149    151    146    138     63
3.    0:10:34.6    0:03:27.5    154    155    152    148     63
4.    0:13:59.0    0:03:24.4    156    156    155    150     63
5.    0:14:13.5    0:00:14.5    145    156    150    145     63
6.    0:17:36.6    0:03:23.1    159    159    155    137     63

After looking at the Polar data, it appears the water temp was 63 degrees. I don't think Keuka Lake is going to be that bad after all!!  

rstocks3's Training Log


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