Binghamton,NY 
Bike
  • 1h 11m 03s
  • 25.56 miles
  • 21.58 Mi/hr

3+ times around the TT Loop CW. The fast efforts felt like I was absolutely flying! What a blast! I took in 3 gels and drank about 30 oz of water.

Run
  • 17m 01s
  • 2.39 miles
  • 07m 07s /Mi

Holy cow!!! My fast effort off the bike was sub 6:00!! I can't believe how good my legs feel off the bike! The last 10 minutes was IM M-Pace, very comfy!!

20' W/U with 3 fast efforts
10' Z-3 Steady effort
3' Fast
10' Recovery
2' Fast
10' Recovery
1' Fast
Spin the rest

Run: Brick

First 5' fast off bike!

Lap 1: 20m 04s, 7.02 miles, 21.00 Mi/hr, Max HR 142, Avg HR 126 - W/U
Lap 2: 10m 00s, 4.00 miles, 24.00 Mi/hr, Max HR 158, Avg HR 150 - Steady Z3
Lap 3: 03m 00s, 1.30 miles, 25.95 Mi/hr, Max HR 168, Avg HR 163 - FAST
Lap 4: 10m 01s, 3.46 miles, 20.70 Mi/hr, Max HR 166, Avg HR 131 - Recover
Lap 5: 02m 02s, 0.85 miles, 25.18 Mi/hr, Max HR 164, Avg HR 160 - FAST
Lap 6: 10m 00s, 3.53 miles, 21.17 Mi/hr, Max HR 162, Avg HR 126 - Recover
Lap 7: 01m 00s, 0.48 miles, 28.92 Mi/hr, Max HR 160, Avg HR 146 - FAST
Lap 8: 14m 56s, 4.92 miles, 19.77 Mi/hr, Max HR 158, Avg HR 125  - Easy

Lap 1: 05m 01s, 0.85 miles, 05m 55s /mile, Max HR 165, Avg HR 152 - Fast
Lap 2: 07m 51s, 1.00 miles, 07m 51s /mile, Max HR 164, Avg HR 143 - Easy
Lap 3: 04m 09s, 0.54 miles, 07m 42s /mile, Max HR 144, Avg HR 139 - Easy

Bike
  • 2h 19m 41s
  • 48.06 miles
  • 20.61 Mi/hr

[15' Warm-up
20' Race pace with nutrition
25' Comfortable with a few easy hills]

Lap 1: 37m 24s, 11.75 miles, 18.86 Mi/hr, Max HR 159, Avg HR 135 - W/U
Lap 2: 30m 01s, 11.49 miles, 22.98 Mi/hr, Max HR 158, Avg HR 149 - RACE PACE
Lap 3: 40m 45s, 14.68 miles, 21.62 Mi/hr, Max HR 144, Avg HR 123 - Easy
Lap 4: 31m 31s, 10.06 miles, 19.15 Mi/hr, Max HR 160, Avg HR 118 - Easy

I was in my car on my way to an OWS when I decided that a ride would benefit me more than a swim. I am a ways behind where I want to be in my biking at this point. The ride felt great, started with a big hill then hit the gentle rollers and flats for the remainder of the ride.

I had 2 gels and constantly sipped on water during the race pace section. Legs felt good throughout the ride. 

Run
  • 1h 12m 15s
  • 9.22 miles
  • 07m 50s /Mi

15' w/u
10' race pace
10' recovery
10' race pace
15' easy

Lap 1: 08m 15s, 1.00 miles, 08m 15s /mile, Max HR 144, Avg HR 128 Warm-up
Lap 2: 06m 45s, 0.84 miles, 08m 04s /mile, Max HR 145, Avg HR 134

Lap 3: 06m 31s, 1.00 miles, 06m 31s /mile, Max HR 169, Avg HR 160 Race Pace
Lap 4: 03m 29s, 0.53 miles, 06m 34s /mile, Max HR 171, Avg HR 169

Lap 5: 08m 32s, 1.00 miles, 08m 32s /mile, Max HR 169, Avg HR 144 Recovery
Lap 6: 01m 28s, 0.17 miles, 08m 37s /mile, Max HR 146, Avg HR 142

Lap 7: 06m 35s, 1.00 miles, 06m 35s /mile, Max HR 166, Avg HR 161 Race Pace
Lap 8: 03m 25s, 0.50 miles, 06m 50s /mile, Max HR 174, Avg HR 170

Lap 9: 08m 39s, 1.00 miles, 08m 39s /mile, Max HR 171, Avg HR 148 Cool down
Lap 10: 08m 38s, 1.00 miles, 08m 38s /mile, Max HR 151, Avg HR 146 E-Pace
Lap 11: 08m 29s, 1.00 miles, 08m 29s /mile, Max HR 157, Avg HR 147
Lap 12: 01m 29s, 0.18 miles, 08m 06s /mile, Max HR 148, Avg HR 146

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

Masters

8 x 50 @ 1:05 (K/S, RA/S, LA/S, Human/Swim) x2
300 (75 Ba/75 Br)
8 x 50 @ :50 (Desc 1-4 x 2)
300 (50 Ba/ 50 Br)
8 x 50 @ 1:05 (same drill / swim)
300 Pull
8 x 50 @ :50 (Each 2 faster)
12 x 25 @ :35 Fly
200 easy

Good stroke work but not doing much for my endurance. I'm going to try to make my next 2 swims OW this week.

Bike
  • 1h 31m 43s
  • 32.83 miles
  • 21.48 Mi/hr

Lap 1: 15m 04s, 5.47 miles, 21.77 Mi/hr, Max HR 147, Avg HR 132
Lap 2: 59m 56s, 21.94 miles, 21.96 Mi/hr, Max HR 154, Avg HR 139
Lap 3: 16m 43s, 5.43 miles, 19.49 Mi/hr, Max HR 143, Avg HR 123

I still like the lap data from the Polar. Looks like I need to adjust the wheel diameter just a hair! :) Nothing beats uploading the data from the Garmin though. Thanks Marmadaddy!!!

Lap    Time         Lap Time    Avg of Lap    Avg from Start      Dist    Dist from Start    
1.    0:15:02.9    0:15:02.9      22.2              22.2        5.611        5.611    
2.    1:15:12.0    1:00:09.1      22.8              22.6      22.659      28.270    
3.    1:31:42.9    0:16:30.9      20.1              22.2        5.526      33.796   

 
Well, no chance to get out today. Karen worked from 7am to 7 pm and I had kids staying over here and Matt staying over his friends. Chalk it up to a rest day even though I would have loved to get out on the bike.
 
Tomorrow is a biking day!! 
Run #1
  • 11m 08s
  • 1.74 miles
  • 06m 24s /Mi

3rd place in AG, not sure what place overall. I'll make sense of the lap times tomorrow. I'm tired!

Bike #1
  • 25m 52s
  • 10.00 miles
  • 23.20 Mi/hr

Bike 1

Run #2
  • 12m 59s
  • 1.85 miles
  • 07m 01s /Mi

Run 2

Bike #2
  • 28m 31s
  • 10.00 miles
  • 21.04 Mi/hr

Bike 2

Run #3
  • 13m 22s
  • 1.91 miles
  • 07m /Mi

Run 3

Lap 1: 06m 05s, 1.00 miles, 06m 05s /mile, Max HR 173, Avg HR 160 (RUN)
Lap 2: 05m 03s, 0.74 miles, 06m 47s /mile, Max HR 177, Avg HR 174 (RUN)

Lap 3: 01m 07s, 0.07 miles, 16m 34s /mile, Max HR 173, Avg HR 164 (T-1)
Lap 4: 02m 26s, 1.00 miles, 02m 26s /mile, Max HR 176, Avg HR 171 (BIKE)
Lap 5: 02m 22s, 1.00 miles, 02m 22s /mile, Max HR 176, Avg HR 174
Lap 6: 02m 56s, 1.00 miles, 02m 56s /mile, Max HR 175, Avg HR 171
Lap 7: 02m 09s, 1.00 miles, 02m 09s /mile, Max HR 170, Avg HR 167
Lap 8: 03m 01s, 1.00 miles, 03m 01s /mile, Max HR 172, Avg HR 171
Lap 9: 02m 30s, 1.00 miles, 02m 30s /mile, Max HR 173, Avg HR 170
Lap 10: 02m 23s, 1.00 miles, 02m 23s /mile, Max HR 167, Avg HR 165
Lap 11: 02m 56s, 1.00 miles, 02m 56s /mile, Max HR 171, Avg HR 170
Lap 12: 02m 21s, 1.00 miles, 02m 21s /mile, Max HR 172, Avg HR 169
Lap 13: 02m 48s, 1.00 miles, 02m 48s /mile, Max HR 172, Avg HR 169 (BIKE)

Lap 14: 00m 11s, 0.02 miles, 09m 52s /mile, Max HR 163, Avg HR 162
Lap 15: 00m 37s, 0.04 miles, 13m 53s /mile, Max HR 160, Avg HR 155
Lap 16: 06m 49s, 1.00 miles, 06m 49s /mile, Max HR 170, Avg HR 166 (RUN)
Lap 17: 06m 10s, 0.85 miles, 07m 14s /mile, Max HR 168, Avg HR 164 (RUN)

Lap 18: 00m 50s, 0.04 miles, 19m 55s /mile, Max HR 163, Avg HR 158 (T-3)
Lap 19: 02m 53s, 1.00 miles, 02m 53s /mile, Max HR 164, Avg HR 160 (BIKE)
Lap 20: 02m 44s, 1.00 miles, 02m 44s /mile, Max HR 162, Avg HR 159
Lap 21: 02m 56s, 1.00 miles, 02m 56s /mile, Max HR 170, Avg HR 166
Lap 22: 02m 06s, 1.00 miles, 02m 06s /mile, Max HR 167, Avg HR 165
Lap 23: 03m 26s, 1.00 miles, 03m 26s /mile, Max HR 168, Avg HR 165
Lap 24: 02m 35s, 1.00 miles, 02m 35s /mile, Max HR 168, Avg HR 165
Lap 25: 02m 28s, 1.00 miles, 02m 28s /mile, Max HR 166, Avg HR 162
Lap 26: 03m 03s, 1.00 miles, 03m 03s /mile, Max HR 166, Avg HR 164
Lap 27: 02m 28s, 1.00 miles, 02m 28s /mile, Max HR 170, Avg HR 167
Lap 28: 02m 52s, 1.00 miles, 02m 52s /mile, Max HR 170, Avg HR 165 (BIKE)

Lap 29: 00m 27s, 0.03 miles, 14m 10s /mile, Max HR 158, Avg HR 157
Lap 30: 00m 14s, 0.04 miles, 06m 16s /mile, Max HR 155, Avg HR 155
Lap 31: 07m 05s, 1.00 miles, 07m 05s /mile, Max HR 164, Avg HR 161 (RUN)
Lap 32: 06m 17s, 0.91 miles, 06m 56s /mile, Max HR 172, Avg HR 165 (RUN)

Swim
  • 1h 15m
  • 3850.00 yards
  • -----

1500 Warm-up (6:31,6:20,6:10)

15 x 50
---3 Easy Free @ 1:05 (:35's)
---3 Hard Fl-Ba-Br @ :55
---3 Easy Free @ 1:05 (:35's)
---2 Hard Fl-Ba @ :55
---3 Easy Free @ 1:05 (:35's)
---1 Hard Fly

6 x 150 @ 2:30
---25 Fl/25 R arm/25 L arm/50 Fr / 25 Br

3 x 125 @ 1:55 Desc (1:30, 1:25, 1:20)
3 x 75 @ 1:30 Even (:50, :51, :50)

100 Easy (Had to get out early)

rstocks3's Training Log


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