Binghamton,NY 
Run
  • 1h 54m 35s
  • 14.46 miles
  • 07m 55s /Mi

Great long run with Dave Christian. Nice to have company.

LapTimeDistancePace/SpeedAHRMHR
107m 56s1.00 miles7.93 Mi/mile122139
207m 49s1.00 miles7.82 Mi/mile138147
307m 52s1.00 miles7.87 Mi/mile138142
407m 50s1.00 miles7.83 Mi/mile135140
507m 58s1.00 miles7.97 Mi/mile143154
608m 03s1.00 miles8.05 Mi/mile137147
708m 10s1.00 miles8.17 Mi/mile139145
807m 40s1.00 miles7.67 Mi/mile133145
908m 04s1.00 miles8.07 Mi/mile138148
1008m 02s1.00 miles8.03 Mi/mile131144
1107m 56s1.00 miles7.93 Mi/mile137144
1207m 52s1.00 miles7.87 Mi/mile142153
1307m 54s1.00 miles7.9 Mi/mile141145
1407m 56s1.00 miles7.93 Mi/mile141147
1503m 33s0.46 miles7.79 Mi/mile147154

Swim
  • 09m 34s
  • 880.00 yards
  • 01m 05s /100 yards

Good swim, poor sighting. Got passed when I didn't turn into the finish shoot. ARGH!!

Bike
  • 29m 50s
  • 12.00 miles
  • 24.13 Mi/hr

Good bike. 168 AHR was lower than any time I was looking down. I found out how to avoid the overtaking penalties, don't get passed!

Run
  • 19m 58s
  • 3.10 miles
  • 06m 26s /Mi

Legs felt tired. Held a decent pace for a fat, old guy!

All the times above are unofficial as I haven't even seen any results yet    from the results posted . Oh yea, 3rd overall and 1st in AG!! I FEEL GOOD ........ da na na na na na na!! :) RR will be up soon!

Swim
  • 35m 41s
  • -----
  • -----

Mental training!! I was thinking of stroke drills and OWS sighting during my ride in the rain!!

Bike
  • 35m 41s
  • 12.33 miles
  • 20.73 Mi/hr

I had to abbreviate the workout tonight due to a family dinner. It started to rain just as I got on the bike so I decided to log it as a swim workout too. Is that legal coach? :)

Took a lap and a half around the TT loop clockwise and ended up going over Poplar Hill.

Run #1
  • 20m
  • 2.00 miles
  • 10m /Mi

Warm-up for 5K. Easy with a strider before meeting up with the kids and teammates.

Run #2
  • 19m 14s
  • 3.16 miles
  • 06m 05s /Mi

Corporate challenge 5K. Went out a little fast again but felt much better than my last 5k in the last mile.

Mile 1 - 5:44
Mile 2 - 6:11
Mile 3 - 6:20
Finish - 5:43 (Not much of a kick!)

Run #3
  • 07m 45s
  • 1.00 miles
  • 07m 45s /Mi

Predicted mile was 8:00. It felt like I was at an 8:00 pace but came in 112th being 15 seconds off. I was thinking IM pace for the run and I'll take a 7:45 pace for an IM run. :)

Run #4
  • 05m 42s
  • 1.01 miles
  • 05m 38s /Mi

3 x 1 mile relay. Legs were definitely tired for this one but was pleased to see sub 6:00!

Another day that I just couldn't get myself out of bed to go swim! Ugh!! I have a Corporate Challenge tonight that I'll be doing a 5K, predicted mile (8:00 IM pace :) ), and a 3 x 1 mi relay. At least that will be something. This week is looking pretty pathetic as far as training.

Can someone please add a few hrs to each day for us triathletes!!

 

I NOW HAVE A FASTER 5K THAN MARMADADDY!!! 

 

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.

rstocks3's Training Log


 June 2008 
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