Binghamton,NY 
Bike
  • 4h 33m 13s
  • 88.01 miles
  • 19.33 Mi/hr

Lap 1: 27m 19s, 8.93 miles, 19.62 Mi/hr, Max HR 129, Avg HR 111
Lap 2: 1h 46m 00s, 29.82 miles, 16.88 Mi/hr, Max HR 157, Avg HR 107
Lap 3: 30m 20s, 10.00 miles, 19.78 Mi/hr, Max HR 155, Avg HR 137
Lap 4: 30m 01s, 10.75 miles, 21.49 Mi/hr, Max HR 148, Avg HR 131
Lap 5: 17m 51s, 7.80 miles, 26.21 Mi/hr, Max HR 151, Avg HR 136
Lap 6: 32m 01s, 9.54 miles, 17.88 Mi/hr, Max HR 155, Avg HR 123
Lap 7: 25m 55s, 10.44 miles, 24.17 Mi/hr, Max HR 146, Avg HR 138
Lap 8: 03m 46s, 0.72 miles, 11.53 Mi/hr, Max HR 138, Avg HR 124

Run
  • 15m 01s
  • 1.95 miles
  • 07m 42s /Mi

Brick off bike

Lap 1: 07m 30s, 1.00 miles, 07m 30s /mile, Max HR 144, Avg HR 131
Lap 2: 07m 31s, 0.95 miles, 07m 57s /mile, Max HR 152, Avg HR 142

Run
  • 1h 15m 04s
  • 9.26 miles
  • 08m 07s /Mi

Lap 1: 08m 18s, 1.00 miles, 08m 18s /mile, Max HR 134, Avg HR 120
Lap 2: 08m 15s, 1.00 miles, 08m 15s /mile, Max HR 143, Avg HR 133
Lap 3: 08m 09s, 1.00 miles, 08m 09s /mile, Max HR 135, Avg HR 128
Lap 4: 08m 13s, 1.00 miles, 08m 13s /mile, Max HR 136, Avg HR 129
Lap 5: 08m 04s, 1.00 miles, 08m 04s /mile, Max HR 149, Avg HR 141
Lap 6: 08m 01s, 1.00 miles, 08m 01s /mile, Max HR 144, Avg HR 137
Lap 7: 08m 01s, 1.00 miles, 08m 01s /mile, Max HR 154, Avg HR 145
Lap 8: 07m 58s, 1.00 miles, 07m 58s /mile, Max HR 153, Avg HR 140
Lap 9: 08m 00s, 1.00 miles, 08m /mile, Max HR 156, Avg HR 143
Lap 10: 02m 05s, 0.26 miles, 08m 02s /mile, Max HR 143, Avg HR 139

Swim
  • 45m 45s
  • 3333.33 yards
  • 01m 22s /100 yards

Perfect day for an OWS. I have been dying to get down to the lake to swim and the water temp was 76!!! Woo Woo!!

Just took it easy for the swim and worked on swimming straight. I had some problems at first with my left arm crossing over in front of my head and making me veer to the right. When I fixed my arm I was sighting every 10-12 strokes and swimming straight as an arrow.

I really like OWS! :)

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.


rstocks3's Training Log


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