• 23m
  • 1250.00 yards
  • -----

Swim in Deleware river at Narrowsburg. Swam up-river to start and then back. Water was cold. Easy swim.

  • 5h 02m
  • 91.30 miles
  • 18.14 Mi/hr

Bike from Narrowsburg campground. Loop around lake Wallenpaupack. Very hilly with some longer sustained climbs. Roads were in absolutely terrible shape. At least 75 of those miles were on some of the worst roads PA has to offer. Didn't feel great at all. Stomach was bothering me a bit. Little did I know I was in for hell that night.

  • 39m
  • 4.90 miles
  • 07m 57s /Mi

Easy run after biking. Just felt slow and off. First half was mostly uphill and second half was mostly downhill.

After the workout I felt ill. Thought I was just really hungry so I went to the store and got a big sandwich. Ate half and felt worse. Ate some other food and felt even worse. Ended up sick in bed all Friday evening and night. Puked my brains outs. Must have been some sort of food poisoning. Not good timing at all.

  • Calories out: 7755 From lifestyle:2519, From activities:5236
  • 51m 20s
  • 7.00 miles
  • 07m 19s /Mi

Working from home. Late morning run. Barlow/Mason Dixon.

  • 1h 03m
  • 20.30 miles
  • 19.33 Mi/hr

Easyish ride.

  • Calories out: 4329 From lifestyle:2700, From activities:1629
  • 50m
  • 3000.00 yards
  • -----

McDaniels - swim with Pat

-4x100 on 2:00 w/u
-3x100 on 1:50 transition
-6x100 on 1:45
-12x100 on 1:40
500P EZ

  • 2h 54m
  • 52.20 miles
  • 18.00 Mi/hr

After work ride from Bupps place. Not a great ride. Felt OK at the start but really faded toward the end. Just tired..probably not fully recovered from big weekend and long run yesterday.

  • Calories out: 5626 From lifestyle:2621, From activities:3005
  • 1h 58m 32s
  • 16.10 miles
  • 07m 21s /Mi

Early AM from Westminster. Parked at McDaniel college track. did a few miles on the track, then a loop through town, then an out/back along community trail. Hard to get motivation to run this morning but felt great once I got started. Perfect running temperature.

Last long run before IM.

  • 50m
  • 3000.00 yards
  • -----


8x300 on 5:00 4 swim/4 pull
3x100 on 1:30 paddles
6x50 c/d

  • Calories out: 5149 From lifestyle:2661, From activities:2488
  • 34m
  • 2000.00 yards
  • -----

Recovery swim at McDaniels


  • Calories out: 3087 From lifestyle:2758, From activities:329
  • 28m 55s
  • 1900.00 yards
  • 01m 31s /100 yards

Day started with a quick early morning swim in Lake Heritage.

  • 6h 01m
  • 117.80 miles
  • 19.60 Mi/hr

Rode from Lake Heritage up to Bupp's place to meet him. We did a loop along Pine Grove road, up and over Big Flat, then a flatter route along Pine rd to Mt. Holly. I dropped him off at the 78 mile mark and headed along Coon/Wenksville to the narrows. Blasted down the narrows and cut over to Hunterstown for the last part.

Was hot, humid and windy by the time I finished. 9500 feet. Good ride.

Fueling was 2 1000 calorie infinit bottles, a red bull at mile 70 and a powerbar wafer thing for some solid food somewhere in the middle.

Took a gel just before the run and another at mile 3. I'm thinking a gel every 4-5 miles on the run plus some sports drink will do the trick.

  • 45m 51s
  • 6.30 miles
  • 07m 16s /Mi

IM pace brick run.

Wanted to run 6 miles at IM pace (7:30ish). The first two miles felt really easy but were too fast (7:10 and 7:00) Dropped down to 7:25 after that and cruised. Pace felt good. Honestly, if conditions are this hot and humid I"m going to have to back my pace way down. Don't think I could run like that for 26 if the temperature is upper 80s and humid. If conditions are better the idea is to settle into 7:30-7:40 pace.

  • Calories out: 7953 From lifestyle:2467, From activities:5485
  • 1h 10m
  • 10.20 miles
  • 06m 51s /Mi

First 2 miles easy and the rest with Jon at 6:45-6:50 pace.

  • Calories out: 4001 From lifestyle:2732, From activities:1268

rscheung's Training Log

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