Binghamton,NY 
Swim
  • 54m 10s
  • 4140.00 yards
  • 01m 19s /100 yards

8 laps around the 520 yd measured course. Water temp was 76 and I went without a wetsuit. Laps were pretty consistent. I actually thought the course was a bit short until I measured it myself with the laser.

I just swam, got in a nice groove and didn't stop until it was time to get out.

Note to self: Don't taste the meat sauce you are cooking before going swimming. Do fish eat meat sauce?

Lap    Time          Lap Time      HR     Max    Avg    Min
1.    0:06:39.4    0:06:39.4    140    140    124    59
2.    0:13:21.0    0:06:41.6    152    163    145    135
3.    0:20:07.2    0:06:46.2    153    155    151    148
4.    0:26:49.7    0:06:42.5    154    155    153    149
5.    0:33:36.6    0:06:46.9    156    157    154    150
6.    0:40:27.5    0:06:50.9    155    157    153    149
7.    0:47:20.4    0:06:52.9    155    157    153    146
8.    0:54:10.0    0:06:49.6    159    161    156    145

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!

rstocks3's Training Log


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