Bike
  • 3h 40m
  • 56.00 miles
  • 15.27 Mi/hr
Run
  • 2h 20m
  • 13.10 miles
  • 10m 41s /Mi
Swim
  • 33m 55s
  • 1950.00 yards
  • 01m 44s /100 yards
Rock and Roll Man 1/2 IM - Macon, GA

swam 20 minute warm up before race.

my watch:

swim 33:55

T1 5:30 *includes the run up hill

bike 3:40

T2 2:00

run 2:20

total 6:42

swim - had a GREAT swim. very calm and relaxed effort. felt really good and could have gone further. caught every men's wave that left ahead of me which was fun. wetsuit rubbed my neck raw at hairline. need to figure out how to prevent this.

LONG run out of water before timing mat (up LARGE hill!). my watch out of water 33:55 (1:35/100)!!!! the run should have counted as T1 if you ask me.

T1 - changed into bike shorts and jersey (practice for IM). probably could have gone faster but think I did OK in T1.

bike - SCARY. race wheels were terrifying! gusts of wind were blowing me and the disc wheel every which way. downhills were frightening. almost lost control once in aero on downhill so decided to NOT do aero... bike was SO hard. worst hill was mile 15 and i thought i would die. glutes and quads just SHOT after ride. never cried and just pushed forward which is positive!!

T2 - just happy to be OFF of bike.

run - felt great first 10K. saw jeff at mile 6. there were gradual hills the entire run and it was hot. legs just turned to mush around mile 10. was on pace for 2:10 until mile 9-10... legs just were dead from all the hills on the bike, but i passed a ton of people on the run. feel Ok about this considering my longest run was 9 2 weeks ago.

* 20 minutes 29 seconds PR for 1/2 IM distance.

AGE GROUP

9/14

SWIM 1/14 - WOOHOO!

BIKE 12/14 - not so woohoo!!

RUN 9/14

WOMEN'S OVERALL

OVERALL 56/100

SWIM 10/100 - 10%

BIKE 82/100 - 82%

RUN 47/100 - 47%

MEN & WOMEN OVERALL (100 Women / 319 Men)

OVERALL 288/419

SWIM 56/419 - TOP 13% - beat 363 people

BIKE 370/419 - 88% - beat 49 people

RUN 215/419 - 51% - beat 204 people

Bike
  • 20m
  • 5.00 miles
  • 15.00 Mi/hr
Swim
  • 15m
  • 600.00 yards
  • 02m 30s /100 yards

OWS in lake for 1/2 IM to get a feel for the water

DROVE TO MACON FOR 1/2 IM
Swim
  • 45m
  • 1749.78 yards
  • -----

25 meter pool
400 warm up
4 x 100 on the 2:00 1:36, 1:39, 1:39, 1:39
4 x 100 with :20 rest - 50 sprint/50 easy recovery
400 cool down
1600 meters

Run
  • 43m 01s
  • 4.00 miles
  • 10m 45s /Mi

stretch / run 4 miles / stretch
10:02 ; 11:14 ; 11:02 ; 10:41 = 43:01
easy run with Deb. nice to have someone to run with =)
lots o' stretching after the run. hamstrings still tight but feeling better.

Swim
  • 1h 00m
  • 2624.67 yards
  • -----

800 WARM UP
3 X 200 WITH :30 REST (3:36; 3:28; 3:26)
6 X 100 1ST 25 ALL OUT SPRINT / 75 EASY WITH :10 REST
400 COOL DOWN
2400 meters

MAZ's Training Log


 June 2007 
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Distance
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