Binghamton,NY 
Bike
  • 1h 27m 58s
  • 29.86 miles
  • 20.37 Mi/hr

Lap 1: 20m 01s, 6.17 miles, 18.50 Mi/hr, Max HR 134, Avg HR 107
Lap 2: 10m 01s, 3.94 miles, 23.63 Mi/hr, Max HR 164, Avg HR 154
Lap 3: 10m 01s, 3.31 miles, 19.81 Mi/hr, Max HR 152, Avg HR 121
Lap 4: 10m 07s, 3.87 miles, 22.98 Mi/hr, Max HR 160, Avg HR 152
Lap 5: 10m 01s, 3.40 miles, 20.37 Mi/hr, Max HR 153, Avg HR 124
Lap 6: 10m 01s, 3.83 miles, 22.92 Mi/hr, Max HR 163, Avg HR 153
Lap 7: 10m 18s, 3.45 miles, 20.07 Mi/hr, Max HR 152, Avg HR 117
Lap 8: 07m 28s, 1.89 miles, 15.18 Mi/hr, Max HR 155, Avg HR 128

Threshold
20' w/u
m/s: 3x[10' z4-5 + 10' z2]

Around the TT loop CCW. The end of each 10' Z-4 set was 2 hills. (The 8 mi hills of the Forks XV Run) They hurt as much today as they did in the run!!

Good workout after not getting my lazy ass out of bed yesterday!

Swim
  • 1h 00m
  • 3000.00 yards
  • -----

OWS at Dorchester Park. We set up a 500 yd triangular course (It was actually closer to 600 yds.) 1 easy lap, 1 hard lap, 1 lap helping someone with drafting, another hard lap then 1 last easy lap. AHR in the 130's.

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

rstocks3's Training Log


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