Binghamton,NY 
Run
  • 32m 15s
  • 4.00 miles
  • 08m 04s /Mi

Nice easy run before the OWS. Tammy, one of the swimmers showed up early and we ran the Dorchester 5K plus a mile.

Swim
  • 49m
  • 3300.00 yards
  • 01m 29s /100 yards

Clockwise around a 500+ ys triangular course.

Lap 1 - 7:11 - Easy swim
Lap 2 - 8:19 - Drills
Lap 3 - 7:26 - Swim with Kicks
Lap 4 - 6:48 - Pyramid Set
Lap 5 - 6:43 - Pyramid Set
Lap 6 - 6:50 - Pyramid Set
Lap 7 - 5:44 - Cool down

Pyramid set:
10 stroke cycles easy, 10 fast
20/20
30/30
40/40
50/50
40/40
30/30
20/20
10/10

Sport
  • Equestrian
  • 1h 00m

Loading and unloading 85 bales of hay.

I got in late from work last night and could not get up to ride this morning. Had a pretty busy day at work but not nearly as busy as after work.

Left work to meet Karen at a hay farm to pick up a load of hay. Guess what time of year it is! :) Loaded 85 bales of hay into the trailer and went down the road where my OWS was taking place tonight. I was early for the swim and Tammy showed up early to run so we had a nice easy run. OWS was nice except the seaweed was right to the surface in some places. Yum!! After the swim I picked up a pizza and headed home to unload 85 bales of hay. (After I ate some pizza of course! :) )

I think I'll log the hay as a workout today. 

Run
  • 1h 39m 50s
  • 13.11 miles
  • 07m 37s /Mi

Had a great run with Dave Christian. Planned workout:
[Goal is to negative split this run…first 50' the focus on the nutrition, allowing yourself to put together a great second half run. Then pick the pace up.]

Pretty much followed the plan. Forgot to put my HRM on but my RPE for the 1st 50 min was about a 10/20 and for the 2nd 50 min a 13/20. I'd guess my AHR was 130 for the 1st 50 min and 155-165 for the 2nd 50 min. Legs felt fantastic for the entire run. I was probably a bit faster than I would have been running alone but it's great to have company, especially company that's faster than me! :)

 

Lap Data
LapTimeDistancePace/Speed

102m 31s0.10 miles25m 56s /mile

207m 54s1.00 miles07m 54s /mile

308m 01s1.00 miles08m 01s /mile

407m 58s1.00 miles07m 58s /mile

508m 10s1.00 miles08m 10s /mile

607m 52s1.00 miles07m 52s /mile

707m 57s1.00 miles07m 57s /mile

807m 19s1.00 miles07m 19s /mile

907m 08s1.00 miles07m 08s /mile

1007m 11s1.00 miles07m 11s /mile

1107m 04s1.00 miles07m 04s /mile

1206m 59s1.00 miles06m 59s /mile

1306m 54s1.00 miles06m 54s /mile

1406m 47s1.00 miles06m 47s /mile

1500m 05s0.01 miles07m 08s /mile

 

Bike
  • 2h 10m
  • 43.40 miles
  • 20.03 Mi/hr

I had no MOJO today on the bike. Kinda bummed me out having missed a looooong ride last week and IMKY only 4 weeks away. Only got a couple hours of sleep last night then hit the snooze every 5 minutes from 3:30 until 5:15. Ugh!! Why the hell didn't I just set the damn thing for 5:15 last night? Grrrr!!!

I got out and my legs were just not there this morning. At one point I actually got off the bike, checked the tires and spun both wheels to see if the brakes were rubbing because I was only going 16 mph on a frickin' flat road! WTF!! When I looked back at the road there was a slight incline, it was still not feeling right. I pushed the pace for a short while and got my Avg speed back up, then ran into Dave Christian who was on his way out for his century. I was jealous. Oh well, do what you can when you can and keep smiling!!

I had to get back to let the horses in and get a few things done around the house before I go out to the horse show and spend some time with Matt.

Bike
  • 1h 34m 33s
  • 34.24 miles
  • 21.73 Mi/hr

[10' warm-up
5' at 95rpms
5' comfortable
4' at 100rpms
5' comfortable
3' at 105rpms
5' comfortable
2' at 110rpms
5' comfortable
1' at 115+ rpms]

Great spinning workout. Rode around the TT loop. I kept the chain on the top ring throughout. 115 rpms for a minute was a killer!!! Cooled down after for about 45 minutes.

 

Lap Data
LapTimeDistancePace/SpeedAHRMHR
110m 01s3.37 miles20.17 mph119138
205m 12s2.03 miles23.45 mph126137
305m 01s1.82 miles21.81 mph124145
404m 01s1.55 miles23.10 mph141153
505m 01s1.78 miles21.27 mph126149
603m 01s1.26 miles25.03 mph145152
705m 01s1.73 miles20.74 mph124152
802m 02s0.86 miles25.32 mph143149
905m 02s1.75 miles20.91 mph126136
1001m 01s0.45 miles26.76 mph142154
1149m 10s17.03 miles20.76 mph117154

LOOKS LIKE I'M IN!!!!

 

MY CHECKS ARRIVED AT NAS AND I JUST FILLED OUT THE REGISTRATION FORM FOR 2009 IMLP!!!! :)

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.

rstocks3's Training Log


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