Bike #1
  • 1h 15m 35s
  • 22.56 miles
  • 17.91 Mi/hr

Ride to race with a little extra.

Run #1
  • 12m 51s
  • 1.68 miles
  • 07m 39s /Mi

Warm-up to race. Did a couple striders but got a phone call from the kids in the middle of the run so I had to cut it a little short.

  • 25m
  • 1600.00 yards
  • -----

800 warm up and 800 race

Bike #2
  • 31m 28s
  • 12.00 miles
  • 22.88 Mi/hr

Broome County Triathlon race, after a really baaaaaad transition!

Legs were tired from yesterdays workout but I had fun anyway.

Run #2
  • 20m 07s
  • 3.11 miles
  • 06m 28s /Mi

No HRM. Felt good during the run. Couldn't seem to go any faster but overall I was comfortable.

Bike #3
  • 46m 25s
  • 15.14 miles
  • 19.57 Mi/hr

Ride home after race. Nice easy spin with a couple hills. I was riding with Kieth Murray who won the race today and the "easy spin" turned a little brisk in a few places. :-)

  • 4h 16m 44s
  • 82.20 miles
  • 19.21 Mi/hr

Semi early start. My alarm went off at 3:00 and I layed back down and somehow woke up at 3:40 and managed to get on the road at 4:00. I was meeting a few people that were doing a century at 6am so I got 35 miles and 2000' of climbing in before I met them. After that it was a TITS ride, never really pushed it too hard. I was meeting Karen and the kids at a park that was holding a kids tri today but when I got there they had cancelled the race. Bummer! :(

I rode and Karen took the kids to another park where I got my brick run in and the kids had a blast riding their bikes and playing on the jungle gyms at the park.

Overall I ended up with 4500' of climbing.

  • 49m 53s
  • 6.40 miles
  • 07m 47s /Mi

Brick after ride. Unfortunately, I didn't look at my workout before I started my ride. (I'm a baaaad triathlete) This was supposed to be 30" below my IM run pace, it was actually at IM pace until the last couple miles when I picked the pace up. That counts for something, right?

 Run Data

108m 12s1.00 miles08m 12s /mile127134
208m 03s1.00 miles08m 03s /mile133140
307m 56s1.00 miles07m 56s /mile134140
407m 56s1.00 miles07m 56s /mile137145
507m 41s1.00 miles07m 41s /mile141144
607m 18s1.00 miles07m 18s /mile147152
702m 47s0.40 miles06m 59s /mile152154

Biking Laps:

Lap 1 - Alone, warm-up with a few big hills.
Lap 2 - With Dave, Amy and Carl. Easy pace.
Lap 3 - Alone, Rt 26 from Whitney Point to base of E. Maine Rd.
Lap 4 - East Maine Rd (HILLS)
Lap 5 - Highland park to Otsiningo Park with traffic galore!

 Biking Data

11h 38m 55s32.97 miles20m mph123160
21h 13m 20s21.51 miles17m 36s mph115160
330m 20s10.37 miles20m 31s mph132151
428m 06s8.49 miles18m 07s mph138155
526m 03s8.85 miles20m 23s mph131145


Well, yesterday was a complete rest day and it appears today may end up being the same. I had an afternoon wedding yesterday to go to and didn't get home and in bed until close to 11:30. Alarm went off at 4:30 to swim and run and I just couldn't do it.

Oh well, I'll try to get a run in tonight. I am planning a very early long ride tomorrow. Matt has a triathlon in town at 9:30 that he wants to do that I need to be back for. 


This was in Matt's school papers. I love the perspective, especially regarding the swim. :)

  • 1h 00m
  • 18.86 miles
  • 18.89 Mi/hr

20' w/u spin in small chain ring, keep above 100rpms

Find a hill about 2' in length (do this hill four times)
1 - 30" fast, 90" easy
2 - 1' fast, 1' easy
3 - 90" fast, 30" easy
4 - 2' fast

recover for 2-3 mins between

The rest is comfortable riding.

I fell asleep so fast last night that I forgot to set an alarm and overslept on a perfect morning for a ride. I was beginning to think that a workout wasn't going to happen but mom came to the rescue and took the kids and Joan to Ponderosa for dinner. I squeezed in a 1 hr ride with a nice little hill set in there.


116m 37s5.16 miles18m 37s mph117134
202m 01s0.40 miles11m 59s mph148159
302m 54s0.92 miles19m 02s mph98144
402m 01s0.40 miles11m 59s mph153165
502m 52s0.92 miles19m 21s mph103152
602m 01s0.41 miles12m 11s mph156167
702m 48s0.91 miles19m 35s mph109155
802m 01s0.43 miles12m 44s mph155168
902m 18s0.76 miles19m 53s mph119168
1020m 59s7.47 miles21m 22s mph130152
1103m 28s1.09 miles18m 55s mph127145


  • 30m
  • -----
  • -----

Not really a run workout but I swam with the kids at Dorchester and did a lot of running in the shallows. I worked on dolphining and could not believe how fast that can be. I always seem to pass people who are dolphining but after talking to Kevin (my coach) he convinced me to work on it. So I dolphined while the kids chased me around. :)

  • 45m 45s
  • 3368.33 yards
  • 01m 22s /100 yards

My swim training "hole". :)

  • 56m 36s
  • 7.66 miles
  • 07m 23s /Mi

It looked like the day was going to slip away without a workout. I was on call all day and got called in for the entire morning for stress tests. When I got home I mowed the lawn and went shopping then over to pick up my MIL and Matt at my mom's place. She was cooking dinner and asked if we wanted to stay so I took the opportunity and did the workout my sadistic coach wrote for today. :)

10 min warm-up (that included a stop at a friends to pick up a baggie for my phone because it was going to be a rainy run, I forgot to stop the garmin.)

Strong 10K
10 min cool down.

Now with a 10 min w/u and a 10 min c/d that leaves 40 min for a 10K!! I've never done a 40 min 10K!! (40:01, once)

I held a strong pace, 40:17 for 6 miles, but was light on nutrition as I forgot my gels and only had a 16 oz water bottle.



105m 20s0.36 miles14m 40s /mile119133
204m 45s0.59 miles08m 01s /mile132138
306m 44s1.00 miles06m 44s /mile155161
406m 37s1.00 miles06m 37s /mile162171
506m 35s1.00 miles06m 35s /mile167171
606m 56s1.00 miles06m 56s /mile170173
706m 43s1.00 miles06m 43s /mile172175
806m 45s1.00 miles06m 45s /mile174177
906m 11s0.70 miles08m 49s /mile151178


rstocks3's Training Log

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