Binghamton,NY 
Bike
  • 1h 15m 51s
  • 23.25 miles
  • 18.36 Mi/hr

Lap 1: 15m 01s, 4.61 miles, 18.40 Mi/hr, Max HR 130, Avg HR 107
Lap 2: 15m 00s, 3.27 miles, 13.10 Mi/hr, Max HR 156, Avg HR 133
Lap 3: 30m 01s, 10.61 miles, 21.21 Mi/hr, Max HR 135, Avg HR 112
Lap 4: 15m 49s, 4.72 miles, 17.90 Mi/hr, Max HR 145, Avg HR 116

Up at 4:30 to get Karen and the kids on the road for their horse clinic in Cooperstown. Had a cup of coffee, brought the horses in, had another cup of coffee, said good-bye to Karen and the girls, thought about having another cup of coffee but got on the bike instead.

Had a nice easy spin ride with one loooooong hill and a few nice rollers. I hit a rock or pothole somewhere around the 1 hr mark and couldn't believe I didn't flat. I just tooled along, I had one more hill to go up and I was home. Got to the top of the hill and started down the back side at about 40 mph, looked back before I took my turn at around 20 mph and started to lean into the turn. It was then that I noticed that my bike wasn't turning!! OH SH*T!!!! I hit the brakes straightened up and steered into the grass. FLAT!!!! WOW WAS THAT CLOSE!!! I gave the tube a quick shot of CO2 and made it the last mile home.

Legs feel good for the race, I hope I get a good nights sleep tonight. I am really looking forward to seeing all the BTers tomorrow!!

BTW - Would anyone be interested in a BT 1 piece tri suit? It's a women's XL that I bought a couple years ago and wore once. Ron had suggested that the womens XL was similar to the Men's M. He was right, I just don't like the one piece.

Exhausted today. I got home from work at 11:30, in bed around 12:30, up at 3:45 to bring Kathryn to school to go to Dorney Park with the Chorus, worked at 7:00, got home, fixed dinner and a spinach salad for Matt's Cub Scout Picnic that we couldn't go to because he had his Lacrosse banquet. Right now I am a zombie trying to get stuff packed for the race this weekend/

Good night John Boy!! :) 

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!! 

rstocks3's Training Log


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