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August 20
August 19
Bike
- 1h 07m 16s
- 12.45 miles
- 11.10 Mi/hr
Rocky Point w/ Water Bottle Hill
Run
- 25m 22s
- 2.50 miles
- 10m 09s /Mi
Trail Run at Rocky Point
Tested myself with the longest brick I have done. I rode about 12.5 miles at rocky point - started on fire roads and then back in the trail so I could mark a 1.25 mile course (for the run portion). Road the main loop with just one of the diamond hills (water bottle hill). I am surprised at how easy this hill is getting and I don't think I will ever leave it out in the future.
My "T2" time was 2:34 which included changing shoes, taking off camelback, helmet and gloves and locking my bike onto the top of my truck.
It took me about a half mile into the run until I really started to feel my legs and back stretch out. I ran the first 1.25 in about 11:38 which was good but I slowed down considerably in the last half. I do feel that I could have kept going to three miles without stopping which is one of my goals for the race next sunday.
August 18
Run
- 39m
- 4.12 miles
- 09m 28s /Mi
5:20 am
Longest I have ever ran without stopping. Never stopped for water/rest until after 39:00 was up.
Great run this morning, really well rested, and comfortable throughout the entire run. I originally planned to run three miles, rest a bit, then finish to four miles. I was doing so well that I never had to rest and kept running. I feel great about running this morning. Hopefully this feeling lasts for a while.
I think I will take a full day off the day before my first race next Sunday.
- Health data: RHR: 57
August 17
August 16
Bike
- 1h 13m 16s
- 13.31 miles
- 10.90 Mi/hr
Rocky Point Main Loop with:
Water Bottle Hill
Campsite
Log Jam
10.9 m/ph average speed
What a great ride today. Beautiful out (overcast, but finally not humid). I rode faster than I think I ever did at RP even with the hills. The hills are getting easier. Much needed day off tomorrow - trained nine days in a row.
August 15
Run
- 35m
- 3.35 miles
- 10m 27s /Mi
jogged 6:30
walked :30 for five sets for 35 min total
Swim
- 27m 40s
- 900.00 yards
- 03m 04s /100 yards
August 14
Bike
- 27m 43s
- 10.00 miles
- 21.65 Mi/hr
On trainer
Run
- 30m 28s
- 3.00 miles
- 10m 09s /Mi
Had to walk 2/10 of a mile. I think fatigue from swimming and no days off in a while caught up with me.
Swim
- 30m 42s
- 1050.00 yards
- 02m 55s /100 yards
Tried to mimic the 28th's tri today. I swam 170 yards more than a half mile in just under 31 minutes. To mimic the bike, I just rode for ten miles on the trainer, I know this isn't really like the mountain bike course I will be on...but, I just wanted to practice working hard for all three events. The run was a bit of a disapontment. It took me over 30 minutes to run three mile, yuck! I guess I can attribute that to overall fatigue. I have two weeks to improve.
mscotthall's Training Log
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August 2005 
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Time
Distance
Actual vs Planned
Time
Upcoming races
- Ironman 70.3 Eagleman Triathlon (Triathlon)6/9/2013 Cambridge, Maryland
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- Riverhead Rocks Olympic Distance Triahtlon (Triathlon)7/21/2013 Riverhead, New York
- Mighty Hamptons Triathlon (Triathlon)9/15/2013 Sag Harbor, New York
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light ride on trainer, kept HR under 135 bpm
910 yds in 25:27 (2m 48s /100 yards)
5x 100 2:17
2:20
2:20
2:14
2:13