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View albumNobody beats me on the DOWNHILLS!!!!
April 17
April 16
- 1h 05m
- 4200.00 yards
- 01m 33s /100 yards
Masters workout.
1000 Swim (6:18, 6:12)
200 (50dr/50sw)
200 (Pull w/ paddles)
200 (50 scull/50 swim)
8 x 50 Breath control (3-5-7-9 x2)
100 EZ
4 x 200 @ 3:00 DPS (85%) (2:16's)
100 EZ
3 x 200 @ 3:30 IM Descend (2:45, 2:40, 2:35)
100 EZ
2 x 200 @ 3:00 (#1 Desc by 50's, #2 Broken :10 @ each 50)
#1 - 2:16, #2 - 2:07
100 EZ
April 15
- 1h 00m
- 7.75 miles
- 07m 44s /Mi
Tradmill run. It killed me to be on the treadmill when it is beautiful outside but the well guy was at the house digging up my yard to fix another leak!!
15 min warm-up (8:40)
10 min M-Pace (7:24)
2 Miles at threshold (6:00)
23 min E-pace (8:40)
April 14
- 1h 09m 31s
- 24.20 miles
- 20.88 Mi/hr
Had to run some errands this morning, besides it was 29 degrees out. I decided to hit the TT loop focusing on my form.
Loop 1 small ring 95+ rpm's (20.6 mph)
Loop 2 90-100 rpm's hard effort (22.2 mph)
Loop 3 Easy effort (20.2 mph)
If I can figure out how to tranfer the data off the Garmin I will post the splits.
April 13
- 1h 40m
- 12.00 miles
- 08m 19s /Mi
10' w/u E pace
by 3's!
3' M
3' E
3' T
3' E
3' T
3' E
3' M
5' Easy
Repeat Set above.
4-10' Cd (I went a bit long here. :) )
Treadmill run while watching the Masters. It was nice enough to ride but with Karen working all day I had to stay around the house.
I'll get a long ride in this week with a brick!
Lap Time Lap Time HR Max Avg Min min/mile
1. 0:10:00.2 0:10:00.2 123 124 116 75 8:41 -E
2. 0:13:00.5 0:03:00.3 136 137 133 124 7:24 -M
3. 0:16:01.6 0:03:01.1 117 136 124 114 8:41 -E
4. 0:19:01.8 0:03:00.2 143 147 139 119 6:55 -T
5. 0:22:02.0 0:03:00.2 127 145 129 122 8:41 -E
6. 0:25:02.5 0:03:00.5 149 151 142 128 6:55 -T
7. 0:28:09.6 0:03:07.1 124 149 133 122 8:41 -E
8. 0:31:09.9 0:03:00.3 136 140 134 124 7:24 -M
9. 0:36:10.2 0:05:00.3 120 138 125 118 8:57 -EASY
10. 0:39:10.5 0:03:00.3 137 147 140 122 7:24 -M
11. 0:42:10.4 0:02:59.9 111 139 126 108 8:41 -E
12. 0:45:11.1 0:03:00.7 147 148 140 114 6:55 -T
13. 0:48:11.7 0:03:00.6 128 148 134 126 8:41 -E
14. 0:51:11.8 0:03:00.1 152 152 145 129 6:55 -T
15. 0:54:12.2 0:03:00.4 130 153 131 122 8:41 -E
16. 0:57:14.4 0:03:02.2 140 145 139 130 7:24 -M
17. 1:40:00.2 0:42:45.8 116 141 124 116 8:41 -E
I am really liking my new training paces!! :)
- Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 43 Hours slept: 7 Overall Workout: 3
April 12
- 1h 39m 28s
- 31.22 miles
- 18.83 Mi/hr
Nice hilly ride. Just went out and hunted for hills. Found a couple 18% MONSTERS!!!
I had to stop to take 1 "you know what" next to a RR track. Wouldn't you know that a train had to come!! There I am on the side of the track in my Snickers outfit!
Great ride!!!
April 11
Woke up late this morning, had to be to work at 7am, been on the run since I got home and now it's time for a beer. It's supposed to be raining and miserable all weekend and Karen's working 7am to 7pm both days. Ugh!! It's going to be a hard weekend for workouts.
On a good note, our septic got pumped today!! :)
rstocks3's Training Log
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April 2008 
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- Ironman 70.3 Syracuse (Triathlon)6/16/2013 Syracuse, New York
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- mini-Mussel Sprint Triathlon (Triathlon)7/13/2013 Geneva, New York
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After loading and unloading 60 bales of hay it felt great to get out and run in the sun.
I did the planned workout of:
30 min E-pace
20 min hills
10 min M-pace
15 min E-pace
The hills were plentiful and the M-pace felt great!
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