Binghamton,NY 
Bike
  • 43m 23s
  • 15.59 miles
  • 21.56 Mi/hr

[60/60/60 workout

First 60 on trainer - include lots of drilling, rpm work, and some muscular strength. Group into blocks of 15' to get thru it.

60' Run, each 15' get faster, but start off slowly (E pace)

60' on Bike outside immediately finding some hills. Finish with 30' comfortable spinning at end.]

I strayed a little bit from the planned workout due to time. I had a bunch of things that I needed to get done this morning and th eday just got away from me. I figured that the 1 hr run was the meaty part of the workout so I wanted to make sure I got that in and I couldn't get myself to bring the trainer out on an absolutely perfect day so I just rode a couple laps around the TT loop and worked on some drills, spinning, high gear stands on the hills, etc. HR stayed pretty low throughout the ride.

Run
  • 57m 27s
  • 7.56 miles
  • 07m 36s /Mi

Lap 1: 08m 28s, 1.00 miles, 08m 28s /mile, Max HR 138, Avg HR 126 - E-Pace
Lap 2: 06m 33s, 0.78 miles, 08m 26s /mile, Max HR 144, Avg HR 137 - E-Pace
Lap 3: 08m 00s, 1.00 miles, 08m 00s /mile, Max HR 140, Avg HR 135 - IM Pace
Lap 4: 07m 01s, 0.88 miles, 07m 59s /mile, Max HR 144, Avg HR 135 - IM Pace
Lap 5: 07m 18s, 1.00 miles, 07m 18s /mile, Max HR 158, Avg HR 145 - HIM Pace
Lap 6: 07m 18s, 1.00 miles, 07m 18s /mile, Max HR 151, Avg HR 147 - HIM Pace
Lap 7: 00m 23s, 0.05 miles, 07m 34s /mile, Max HR 149, Avg HR 149 - HIM Pace
Lap 8: 06m 48s, 1.00 miles, 06m 48s /mile, Max HR 160, Avg HR 155 - T-Pace
Lap 9: 05m 38s, 0.85 miles, 06m 38s /mile, Max HR 164, Avg HR 158 - T-Pace

Bike
  • 2h 11m 47s
  • 41.31 miles
  • 18.81 Mi/hr

Lap 1: 29m 29s, 9.44 miles, 19.20 Mi/hr
Lap 2: 14m 54s, 3.86 miles, 15.52 Mi/hr
Lap 3: 18m 40s, 5.38 miles, 17.30 Mi/hr
Lap 4: 26m 27s, 8.30 miles, 18.83 Mi/hr
Lap 5: 42m 17s, 14.33 miles, 20.34 Mi/hr

[Within 5 bpm's on all flat sections (obviously hills will cause an increase)…

Try to maintain HR at low end of z3 for 60' straight.]

Lap    Time          Lap Time     Avg Spd    Dist     Max    Avg    Min    Dist  
1.    0:29:29.1    0:29:29.1      19.7        9.68     145     125      72    9.682 - Warm-up
2.    0:44:23.2    0:14:54.1      15.9        3.97     161     151    135    3.967 - Pierce Creek Hill
3.    1:03:04.4    0:18:41.2      17.7        5.52     161     151    126    5.516 - Hairpin Turn
4.    1:29:30.3    0:26:25.9      19.2        8.50     164     148    112    8.499 - Finish up Z-3 Effort

5.    2:11:48.6    0:42:18.3      20.9      14.64     142     122      93  14.641 - Cool Down

This was a killer ride! The Z-3 effort was all hills! Almost 3000' of climbing in 40 miles of riding! The avs speeds and HR's tell the story pretty good. I wanted to get up for an OWS but got caught up letting the new horse outside for the first time!



 

Run
  • 44m 32s
  • 5.52 miles
  • 08m 04s /Mi

[Looking for a long hill, but nothing too steep and the speed should be comfortable. Remember this is still a recovery w/o.]

Lap 1: 08m 06s, 1.00 miles, 08m 06s /mile, Max HR 135, Avg HR 126
Lap 2: 08m 11s, 1.00 miles, 08m 11s /mile, Max HR 156, Avg HR 145
Lap 3: 07m 55s, 1.00 miles, 07m 55s /mile, Max HR 155, Avg HR 141
Lap 4: 08m 09s, 1.00 miles, 08m 09s /mile, Max HR 166, Avg HR 151
Lap 5: 07m 58s, 1.00 miles, 07m 58s /mile, Max HR 153, Avg HR 146
Lap 6: 04m 13s, 0.52 miles, 08m 05s /mile, Max HR 152, Avg HR 148

I ran around the north end of the Froks XV route. It has a few hills on it and I took them pretty easy. HR seemed a little elevated for the effort level but it was very hot. I took in 16 oz of water, 10 oz of gatorade and 3 gels diluted with water to fill a 10 oz flask. Quite a bit for a 45 min run and still managed to be 1 lb down!

Bike
  • 2h 14m 44s
  • 44.35 miles
  • 19.75 Mi/hr

Garmin Data:
Lap 1: 30m 01s, 10.22 miles, 20.42 Mi/hr
Lap 2: 30m 00s, 9.08 miles, 18.17 Mi/hr
Lap 3: 30m 21s, 9.15 miles, 18.09 Mi/hr
Lap 4: 30m 34s, 11.30 miles, 22.18 Mi/hr
Lap 5: 13m 48s, 4.60 miles, 19.99 Mi/hr

This was supposed to be a 60 min recovery spin but I wanted to put some saddle time in in the heat of the day and didn't have time for an OWS today. It was a great ride with a couple thousand feet of climbing and an AHR in the low 130's. I was actually singing John Denver's "Take Me Home, Country Roads" during some of this ride it was so beautiful!!

Polar Data
Lap Time Lap Time HR Max Avg Min Dist Avg Spd
1. 0:30:00.0 0:30:00.0 131 146 123 66 10.48 20.9
2. 1:00:01.0 0:30:01.0 133 155 135 100 9.28 18.6
3. 1:31:13.3 0:30:15.1 153 154 132 96 9.08 18.5
4. 2:00:51.0 0:30:34.9 120 156 131 88 11.55 22.6
5. 2:14:38.7 0:13:47.7 113 153 131 98 4.61 20.4

 

RR IS UP!!!!

 

Here's a song for you to stick in your heads! :) 

Almost heaven, West Virginia,
Blue Ridge Mountains, Shenandoah River.
Life is old there, older than the trees,
Younger than the mountains, growin' like a breeze.
Country Roads, take me home,
To the place I belong:
West Virginia, mountain momma,
Take me home, country roads.


Swim
  • 20m 41s
  • 1640.00 yards
  • 01m 16s /100 yards

Good swim, had a set of feet in the first leg but lost them. After that I carried someone all the way to the last leg, I hope he enjoyed the ride. :)

Bike
  • 1h 10m 11s
  • 25.00 miles
  • 21.37 Mi/hr

Bike felt stale. I got a 2 minute penalty for overtaking somewhere. A lot of athletes were riding on the road because of how bad the shoulder was. I passed a few guys early on the right so I wouldn't go out into 55 mph traffic. Oh well, live and learn.

Run
  • 46m 03s
  • 6.22 miles
  • 07m 24s /Mi

Run did not feel good. Tried to get into a 6:30 pace but the legs were having none of it. Bowel issues for the last few miles took first place away from me. :( (Explaination will be in the race report!)

Overall it was a decent race. Poor organization on my part and bowel issues on the run cost me some time not to mention that I got my first 2:00 penalty for Overtaking. :( I'm waiting for the results to post my RR. That took me from 1st in AG to 3rd. Grrrrr!

This is what the stork left in our barn while everyone was away from home!!

 

Any name suggestions? :) 

Bike
  • 1h 15m 51s
  • 23.25 miles
  • 18.36 Mi/hr

Lap 1: 15m 01s, 4.61 miles, 18.40 Mi/hr, Max HR 130, Avg HR 107
Lap 2: 15m 00s, 3.27 miles, 13.10 Mi/hr, Max HR 156, Avg HR 133
Lap 3: 30m 01s, 10.61 miles, 21.21 Mi/hr, Max HR 135, Avg HR 112
Lap 4: 15m 49s, 4.72 miles, 17.90 Mi/hr, Max HR 145, Avg HR 116

Up at 4:30 to get Karen and the kids on the road for their horse clinic in Cooperstown. Had a cup of coffee, brought the horses in, had another cup of coffee, said good-bye to Karen and the girls, thought about having another cup of coffee but got on the bike instead.

Had a nice easy spin ride with one loooooong hill and a few nice rollers. I hit a rock or pothole somewhere around the 1 hr mark and couldn't believe I didn't flat. I just tooled along, I had one more hill to go up and I was home. Got to the top of the hill and started down the back side at about 40 mph, looked back before I took my turn at around 20 mph and started to lean into the turn. It was then that I noticed that my bike wasn't turning!! OH SH*T!!!! I hit the brakes straightened up and steered into the grass. FLAT!!!! WOW WAS THAT CLOSE!!! I gave the tube a quick shot of CO2 and made it the last mile home.

Legs feel good for the race, I hope I get a good nights sleep tonight. I am really looking forward to seeing all the BTers tomorrow!!

BTW - Would anyone be interested in a BT 1 piece tri suit? It's a women's XL that I bought a couple years ago and wore once. Ron had suggested that the womens XL was similar to the Men's M. He was right, I just don't like the one piece.

Exhausted today. I got home from work at 11:30, in bed around 12:30, up at 3:45 to bring Kathryn to school to go to Dorney Park with the Chorus, worked at 7:00, got home, fixed dinner and a spinach salad for Matt's Cub Scout Picnic that we couldn't go to because he had his Lacrosse banquet. Right now I am a zombie trying to get stuff packed for the race this weekend/

Good night John Boy!! :) 

rstocks3's Training Log


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