Binghamton,NY 
Run
  • 1h 14m 18s
  • 8.74 miles
  • 08m 30s /Mi

75 min - All E pace

I dialed in the cruise control at 8:30. It seemed to be working. :-)

 

Lap Data
LapTimeDistancePace/SpeedAHRMHR
108m 30s1.00 miles08m 30s /mile118136
208m 31s1.00 miles08m 31s /mile129142
308m 29s1.00 miles08m 29s /mile129137
408m 30s1.00 miles08m 30s /mile126134
508m 31s1.00 miles08m 31s /mile133145
608m 31s1.00 miles08m 31s /mile127137
708m 31s1.00 miles08m 31s /mile133145
808m 28s1.00 miles08m 28s /mile129146
906m 17s0.74 miles08m 31s /mile135149

 

Well, the checks are written for IMLP Community Fund slot. All I have to do is drop them in the mail. Why is my stomach turning over spending this much money on a race. I am justifying it by not having to buy 4 extra plane tickets to bring the family to a different race. Sounds good, right? :)

4:00 PM - The checks are in an Express Mail envelope heading to Boulder, Co. If it's in the cards that I get in, I'll hear in 7-10 days. I have done all I can do. :) Fingers are crossed!!

Swim
  • 44m 49s
  • 3333.33 yards
  • 01m 20s /100 yards

Nice swim after work. It was raining when I started and the sun was coming out when I was finishing. I had the whole lake to myself. I need to swim more.

Can I please have 28 hour days for the next 4 weeks?

Run
  • 41m 40s
  • 5.34 miles
  • 07m 48s /Mi

It was hard to get out of bed this morning. Storms came through last night and I had to get the horses in around 11:30. The alarm went off at 4:45, ugh!!

Planned workout: [Take this run off road. Stretch ankles well before. Run the middle 15' strong & confident. Keep breathing relaxed.]

At 5am I couldn't find any trails so I just ran miles 3 and 4 "strong & confident". The rest easy.

 

Lap Data
LapTimeDistancePace/SpeedAHRMHR
108m 06s1.00 miles08m 06s /mile125136
208m 18s1.00 miles08m 18s /mile137152
307m 02s1.00 miles07m 02s /mile145153
406m 57s1.00 miles06m 57s /mile152160
508m 29s1.00 miles08m 29s /mile142158
602m 48s0.34 miles08m 08s /mile132145

 

Bike #1
  • 30m
  • 9.50 miles
  • 19.00 Mi/hr

Warm up for 10 mi TT on Rt 96. Did a few spin-ups and a few 30 sec hard efforts to get the legs going.

Bike #2
  • 22m 42s
  • 10.00 miles
  • 26.43 Mi/hr

Probably sat around a little too long before the start. HR was back down to resting before my start and my legs were burning on the way out. It was a fairly flat course with a few subtle hills, just enough to drop the speed a couple notches. After the turnaround I got into a pretty good groove and my legs were feeling better. Then I swallowed 2 flies and was trying to get them up out of my trachea and down my esophagus where they belong.

I ended up taking 2nd place overall. I think the newcomer raised some eyebrows. :)

Bike #3
  • 15m
  • 4.50 miles
  • 18.00 Mi/hr

Cool down after race.

Swim
  • 45m
  • 2500.00 yards
  • 01m 30s /100 yards

Dorchester Park OWS. There were about 8 people swimming in a 500 yd triangular course (clockwise).

500 W/U
500 Drills
2 x 500 Pyramid

Go
5 stroke cycles easy, 5 fast
10/10
15/15
20/20
15/15
10/10
5/5

500 Easy

I have not had the chance to get my rides in. I feel like I am letting my challenge team down but I just plain bit off more than I can chew. Missing yesterday's long ride was a bummer. I have a TT scheduled for tomorrow and a long ride this weekend but it just won't be enough.

I never seem to bite off more than I can chew when it comes to food. :) Go figure.

:( Had planned a 120 mile ride today and the stars just never lined up. Way too much on the plate then had a friend ask if I could help with a load of hay. Now I'm sitting here tracking IMLP. Ugh!!

You do what you can when you can and keep smiling!! :) As Mr Incredible would say......... "I still got time!!"

Run
  • 2h 19m 58s
  • 17.48 miles
  • 08m 02s /Mi

Great run this morning with Dave Christian. Held a very comfortable 8:00 pace and only had two throne stops!One was actually in a real bathroom with a real toilet. :)

Nutrition was good. 24 oz of water, 6 gels and 20 oz of Gatorade Endurance.

Lap Data
LapTimeDistancePace/SpeedAHRMHR
108m 26s1.00 miles08m 26s /mile122136
207m 55s1.00 miles07m 55s /mile128134
308m 01s1.00 miles08m 01s /mile131141
407m 54s1.00 miles07m 54s /mile131141
507m 59s1.00 miles07m 59s /mile136144
608m 09s1.00 miles08m 09s /mile136142
708m 03s1.00 miles08m 03s /mile138146
808m 07s1.00 miles08m 07s /mile135142
908m 01s1.00 miles08m 01s /mile140151
1007m 55s1.00 miles07m 55s /mile140149
1107m 58s1.00 miles07m 58s /mile134145
1207m 52s1.00 miles07m 52s /mile143150
1307m 53s1.00 miles07m 53s /mile145156
1408m 02s1.00 miles08m 02s /mile144152
1508m 07s1.00 miles08m 07s /mile144152
1608m 07s1.00 miles08m 07s /mile144155
1708m 01s1.00 miles08m 01s /mile144158
1803m 28s0.43 miles08m 05s /mile148158

Bike
  • 1h 20m 46s
  • 29.10 miles
  • 21.62 Mi/hr

almost 4 times around the TT loop. Easy pace except for 1 lap I averaged about 125 HR and 22.2 mph. Felt great to be out on the bike.

Run
  • 20m 51s
  • 3.11 miles
  • 06m 42s /Mi

5K for Christine as a brick. I am sorry I never got a chance to meet her. She sounds like she was full of life and radiated her positive energy to all she came in contact with. I'll miss you and I never even met you Christine!!

 

 

Lap Data
LapTimeDistancePace/SpeedAHRMHR
106m 49s1.00 miles06m 49s /mile136154
206m 38s1.00 miles06m 38s /mile154159
306m 39s1.00 miles06m 39s /mile158162
400m 42s0.11 miles06m 25s /mile160161

 

5K for Christine on tap for today. I may sandwich a bike ride on both sides of that to get some challenge miles in. I'm going completely stir crazy from doing nothing physical the last couple days!! AAAAAHHHHHH!!!!!!!

rstocks3's Training Log


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