Nobody beats me on the DOWNHILLS!!!!
Sunday - July 13

Swim
- 30m 47s
- 2112.00 yards
- 01m 28s /100 yards


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


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

- RACE DAY: Musselman Half-Iron Triathlon
[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 | |||||
Lap | Time | Distance | Pace/Speed | AHR | MHR |
1 | 08m 11s | 1.00 miles | 08m 11s /mile | 121 | 141 |
2 | 00m 29s | 0.09 miles | 05m 20s /mile | 140 | 153 |
3 | 08m 10s | 1.00 miles | 08m 10s /mile | 142 | 158 |
4 | 00m 31s | 0.11 miles | 04m 53s /mile | 142 | 154 |
5 | 08m 06s | 1.00 miles | 08m 06s /mile | 135 | 157 |
6 | 00m 31s | 0.10 miles | 05m 17s /mile | 145 | 160 |
7 | 08m 12s | 1.00 miles | 08m 12s /mile | 140 | 162 |
8 | 00m 38s | 0.08 miles | 08m 13s /mile | 129 | 131 |
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
Lap | Time | Distance | Pace/Speed | AHR | MHR |
1 | 22m 41s | 7.26 miles | 19.20 mph | 142 | 230 |
2 | 30m 00s | 11.66 miles | 23.33 mph | 150 | 167 |
3 | 47m 58s | 15.69 miles | 19.63 mph | 127 | 152 |
[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!!
Easy brick off the bike.
Lap | Time | Distance | Pace/Speed | ||
1 | 13m 04s | 4.45 miles | 20m 26s mph | ||
2 | 05m 01s | 2.15 miles | 25m 43s mph | ||
3 | 15m 06s | 4.83 miles | 19m 13s mph | ||
4 | 05m 00s | 2.09 miles | 25m 04s mph | ||
5 | 05m 01s | 1.70 miles | 20m 21s mph | ||
6 | 05m 01s | 2.07 miles | 24m 46s mph | ||
7 | 05m 01s | 1.26 miles | 15m 04s mph | ||
8 | 05m 02s | 1.74 miles | 20m 44s mph | ||
9 | 05m 02s | 1.47 miles | 17m 31s mph | ||
10 | 05m 01s | 1.03 miles | 12m 17s mph | ||
11 | 05m 01s | 2.07 miles | 24m 43s mph | ||
12 | 04m 30s | 2.34 miles | 31m 13s mph | ||
13 | 12m 02s | 3.29 miles | 16m 24s mph | ||
14 | 05m 01s | 2.06 miles | 24m 40s mph | ||
15 | 14m 47s | 4.95 miles | 20m 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
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!!
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!
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