The following equipment is nearing replacement:
Bike
  • 2h 28m 45s
  • 53.24 miles
  • 21.48 Mi/hr

RACE - Pocono Mtns 70.3

Bike:
Course was way short of the modified distance of 55mi.

7/194 AG, 33/1331 OA

Transition:
Didn't get out of shoes on bike. Removed bike jersey, and arm warmers in transition.
Issue with rack falling over ate up :30 - :45. Another ~:45 for potty break.

Run
  • 1h 34m 36s
  • 13.10 miles
  • 07m 13s /Mi

RACE - Pocono Mtns 70.3

Run:
OAB rolling hills with net up on way out and down on way back. 305 didn't pick up GPS for a bit thus some weird laps.

16/194 AG, 79/1331 OA

TOTAL:
11/194 AG, 50/1331 OA. I only got chicked by 3 of the female pros.

  • Health data: Sleep: 3 Hours slept: 5.5
Bike
  • 21m
  • 6.80 miles
  • 19.43 Mi/hr

Race prep w/ 3x2' at HIM watts.

Run
  • 11m 57s
  • 1.55 miles
  • 07m 43s /Mi

Race prep brick run with 2x1' at ~HIM pace.

  • Health data: Sleep: 3 Hours slept: 7
Swim
  • 23m 10s
  • 1640.42 yards
  • 01m 24s /100 yards

2x700 10:49, 10:36
100 free/back 1:44

~~~~~~~~
Would have swam a tab bit longer but spent some time talking to two guys....one who just did Chesapeakeman, and the other who is doing Steamtown Marathon next wknd.

Great team dinner at Maggiano's last night.  Only bad thing is who goes to a family-style all-you-can-eat Italian restaurant and doesn't order the chicken parm?!?!?

We got our new team kits for 2012....tri shorts, tri top, bib shorts, bike jersey, t-shirt, podium jacket, and tri-suit (one-piece race suit).  That along with the dinner....$0.  Philly Pro Tri rocks!

  • Health data: Sleep: 3 Hours slept: 6.5
Run
  • 36m 41s
  • 4.59 miles
  • 07m 59s /Mi

Mostly easy w/ 3x3' at HIM pace. Had to work for the pace today, unlike yesterday.

Swim
  • 46m 26s
  • 3280.84 yards
  • 01m 25s /100 yards

wu:
300 4:31
200 drills
4x50 desc 41, 38, 37, 36
100 ez

main:
500 all out 7:04
200 ez
500 as 25/25 7:50
200 ez
500 mod 7:42

cd:
300 free/back 5:15

Juggling torches while on rollers
http://www.youtube.com/watch?v=y8G7egB1-gk

  • Health data: Sleep: 3 Hours slept: 7.75
Run
  • 45m 31s
  • 5.75 miles
  • 07m 55s /Mi

1.5 wu w/ 1x strides
3x(4' HIM pace, 3' rec/easy)
- First 2 on roads, 3rd on track
1.5mi cd w/ 3x strides

Bike
  • 1h 00m
  • 18.00 miles
  • 18.00 Mi/hr

Trainer.

21' wu w/ 3x1' L3 and 3x1' L4

main:
3x 8' L3, 4' rec

cd:
3'

First 2 parts of a 5 part series about Crowie training for Kona.  Good stuff.

http://triathlon.competitor.com/2011/09/features/training-day-craig-alexander_39502

  • Health data: Sleep: 3 Hours slept: 7.5
Run
  • 49m 25s
  • 6.00 miles
  • 08m 14s /Mi

Easy run. Legs felt ok, stomach did not.

Swim
  • 41m 21s
  • 2952.76 yards
  • 01m 24s /100 yards

wu:
300 4:38
200 drills
4x50 desc 40, 40, 40, 37
100 ez

main:
200 (100) 2:50
300 (100) 4:18
200 (100) 2:51
500 7:41

cd:
250 3:58
150 free/back

~~~~~~~~~
Good swim.

  • Health data: Sleep: 3 Hours slept: 8.5
Took the train from St. Gallen to Zurich and then flew home.  Rather uneventful.  At our house by 3:30 and spent the rest of the day relaxing before getting to bed early.

  • Health data: Sleep: 3 Hours slept: 7

konichiwa's Training Log


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