Binghamton,NY 
Bike
  • 1h 00m 50s
  • 21.46 miles
  • 21.17 Mi/hr

Shortened version of yesterday's ride. 2 minutes of torture wrapped in a 1 hr ride.

Main set was 6 x (10" All out / 10" Recovery)

I was cruising during that 2 minutes and my legs felt like they were going to explode!!

I went a few laps around the TT loop and ended with Poplar Hill. I wish I had more time!!!

LapTimeDistancePace/SpeedAHRMHR
133m 00s11.91 miles21m 40s mph119139
202m 01s0.97 miles28m 47s mph160169
319m 17s6.83 miles21m 15s mph125165
404m 15s0.80 miles11m 16s mph151164
502m 17s0.95 miles25m 02s mph105150

Swim
  • 30m
  • 2000.00 yards
  • 01m 30s /100 yards

Easy OWS at Quaker Lake.

I had hoped to get a 2 hr ride in with 2 min of "turture" but unfortunately I had to get dinner going and with Karen and the girls at the barn Matt has been spending a lot of time alone. I decided to forget the ride and go for a ride with Matt on his new Javelin! He actually listened to me and was able to shift it and brake safely. I think he liked how much faster he could go on the road bike vs his mountain bike. I think he'll end up riding that at the MusselKids tri and Canandaigua Kids Tri.

This week has been flying by. Trying to fit the training I need to is getting tough. This weekend may call for the lights on the bike again to get a 5+ hr training day in. I am on call on Sunday and have a bachelor "dinner" to go to on Saturday and Karen is working 7-7 both days. Suggestions anyone? :)

Run
  • 51m 46s
  • 6.20 miles
  • 08m 21s /Mi

Easy run after work through Otsiningo Park. I stayed on the grass and trails for most of the run. Didn't have my HRM with me and it was nice just to go out and run. Felt great!

Race Report

is finally up!!

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!

rstocks3's Training Log


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