Binghamton,NY 
Swim
  • 30m 47s
  • 2112.00 yards
  • 01m 28s /100 yards

Rough water swim!! I had a blast!!

Bike
  • 2h 29m 10s
  • 56.00 miles
  • 22.53 Mi/hr

Holy headwind, but the tailwind home was sweeeeet!!!

Run
  • 1h 36m 38s
  • 13.10 miles
  • 07m 23s /Mi

Nice steady run! Cruise control was working today!

Lap   Time      Lap Time   HR     Max    Avg     Min

1.   0:32:00.4  0:32:00.4    155     174     160       78   (Swim)
2.   0:32:45.9  0:00:45.5    153     153     152     150   (T1)
3.   1:03:18.7  0:30:32.8    149     170     157     144   (Bike)
4.   3:02:58.8  1:59:40.1    134     158     145     128    

5.   3:03:34.1  0:00:35.3    146     146     141     134   (T2)
6.   3:11:23.3  0:07:49.2    153     154     151     143   (Run)
7.   3:18:59.9  0:07:36.6    152     164     150     145
8.   3:25:31.6  0:06:31.7    152     158     154     143    
9.   3:32:51.9  0:07:20.3    153     154     151     145    
10. 3:41:32.7  0:08:40.8    154     157     153     146    
11. 3:48:27.6  0:06:54.9    156     159     153     148    
12. 3:57:05.0  0:08:37.4    159     163     155     148    
13. 4:04:23.4  0:07:18.4    152     160     155     146    
14. 4:11:28.4  0:07:05.0    156     162     154     149    
15. 4:25:00.8  0:13:32.4    162     165     160     154
16. 4:39:44.2  0:14:43.4    171     173     166     156

Bike
  • 45m
  • 13.00 miles
  • 17.33 Mi/hr

Nice easy spin with TriSport19 (Matt) with a couple of 1 min hard bursts. Legs felt tired to start but fresh at the end.

Run
  • 34m 48s
  • 4.37 miles
  • 07m 58s /Mi

[Easy run, include
3 striders]

Last run before the race warm-up. My legs felt very good and the striders felt great and fast!

 

 

 

Lap Data
LapTimeDistancePace/SpeedAHRMHR
108m 11s1.00 miles08m 11s /mile121141
200m 29s0.09 miles05m 20s /mile140153
308m 10s1.00 miles08m 10s /mile142158
400m 31s0.11 miles04m 53s /mile142154
508m 06s1.00 miles08m 06s /mile135157
600m 31s0.10 miles05m 17s /mile145160
708m 12s1.00 miles08m 12s /mile140162
800m 38s0.08 miles08m 13s /mile129131


 

Bike
  • 1h 40m 39s
  • 34.63 miles
  • 20.63 Mi/hr

Great ride this morning.
Planned workout:

20' spinning at 90+ z2
30' race pace z3 with nutrition (make sure this is half ironman race pace, not something faster!)
10' comfortable
5' Fast - tire the legs some
10' c/d

Ended up doing a 20 min warm-up, 30 minutes race pace with nutrition and a comfortable cool down the rest of the ride.

I was at work last night and with no patients to attend to I was looking for a way to spend some money. :) I saw that there were still openings at Eagleman next June, hmmmmmmm. What the heck, I'll sign up and ask for permission later. It's always easier to ask for forgiveness than permission anyway. ;)

 

Lap 1 - Warm-up
Lap 2 - Race Pace
Lap 3 - Easy ride

 

 

LapTimeDistancePace/SpeedAHRMHR
122m 41s7.26 miles19.20 mph142230
230m 00s11.66 miles23.33 mph150167
347m 58s15.69 miles19.63 mph127

152

Swim
  • 55m
  • 3368.33 yards
  • -----

Nice swim with Jen. Started off with some drills and easy swimming then did 10 min hard and 15 min easy. Ended up doing some sculling and backstroke.

Bike
  • 1h 49m 40s
  • 37.50 miles
  • 20.52 Mi/hr

[6 sets of 5' of z4 (LT Threshold), recover for 5'…Take in nutrition during this time, not during the recovery.]

Forgot to wear the HRM, I was in a bit of a hurry to get on the road. I only got about 5 hrs of sleep after working the evening shift and getting Karen up at 5am so sh could be at work at 6. It's a crazy schedule!!

Run
  • 15m 06s
  • 1.96 miles
  • 07m 42s /Mi

Easy brick off the bike.

 

 

LapTimeDistancePace/Speed

113m 04s4.45 miles20m 26s mph

205m 01s2.15 miles25m 43s mph

315m 06s4.83 miles19m 13s mph

405m 00s2.09 miles25m 04s mph

505m 01s1.70 miles20m 21s mph

605m 01s2.07 miles24m 46s mph

705m 01s1.26 miles15m 04s mph

805m 02s1.74 miles20m 44s mph

905m 02s1.47 miles17m 31s mph

1005m 01s1.03 miles12m 17s mph

1105m 01s2.07 miles24m 43s mph

1204m 30s2.34 miles31m 13s mph

1312m 02s3.29 miles16m 24s mph

1405m 01s2.06 miles24m 40s mph

1514m 47s4.95 miles20m 06s mph

 

Lap 1 - Warm-up
Lap 2 - Z-4 Slight downhill with rollers
Lap 3 - Recovery through downtown with lights
Lap 4 - Z-4 Bone flat
Lap 5 - Recovery flat
Lap 6 - Z-4 Bone flat
Lap 7 - Recovery uphill
Lap 8 - Z-4 Slight uphill
Lap 9 - Recovery uphill
Lap 10-Z-4 Steep hill (OUCH!!!)
Lap 11-Recovery (What goes up, must come down)
Lap 12-Z-4 Steady downhill pedaling at 120 rpm
Lap 13-Recovery through downtown again
Lap 14-Z-4 Slight uphill with rollers
Lap 15-Recovery

Swim
  • 1h 00m
  • 3368.33 yards
  • -----

Met Jen Livingston, great swimmer (sprinter) and new to triathlons, out at Quaker Lake and had a great swim. Went 10 min easy, 10 min hard, 20 min easy, 3 min hard. Then did some sculling, heads up swimming, and a cool down. It was great to have someone to swim with!!

Run
  • 1h 07m
  • 8.67 miles
  • 07m 44s /Mi

Nice run in 90 degree temp with 90% humidity!! HR was up there, I was running while Matt rode his Javelin bike. He waited at the top of each hill and then asked me what took me so long!

rstocks3's Training Log


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