Nobody beats me on the DOWNHILLS!!!!

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Binghamton,NY 
Today
Cloudy High 63FLow 58F
  • Temp: 54F
  • Hum: 82%
  • W: 7mph SSE
MONDAY
Patchy rain nearby
High 75F
Low 57F
TUESDAY
Patchy light rain in area with thunder
High 76F
Low 60F
WEDNESDAY
Light rain shower
High 77F
Low 60F
THURSDAY
Light rain shower
High 75F
Low 51F

April 6

Run #1
  • 43m
  • 5.00 miles
  • 08m 36s /Mi

3 miles around the track to calibrate my Polar and 2 miles with friends.

Run #2
  • 1h 31m 58s
  • 13.12 miles
  • 07m /Mi

Great run!! RR is up!!

Run #3
  • 18m 21s
  • 2.00 miles
  • 09m 10s /Mi

Easy cool down! Couldn't seem to get my HR down. :)

Wore HRM overnight, actually turned it off when I let the dog out and went back to sleep for 2 hrs. I must have had some good dreams to get 79 ft of ascent! :) (That's a typical hill workout in Florida!!)

Lap Time Lap Time HR Max Avg Min
1. 2:21:54.7 2:21:54.7 79 89 47 42
2. 6:07:03.0 3:45:08.3 59 79 46 40

SKUNK CABBAGE SPLITS

Lap   Time          Lap Time  HR     Max  Avg  Min
1.   0:07:17.1    0:07:17.1   159    163  152   97
2.   0:14:25.1    0:07:08.0   161    166  162  158
3.   0:21:29.2    0:07:04.1   165    165  162  156
4.   0:29:01.7    0:07:32.5   166    171  167  162
5.   0:35:49.7    0:06:48.0   168    171  169  167
6.   0:43:03.0    0:07:13.3   165    172  167  160
7.   0:49:52.7    0:06:49.7   165    174  168  164
8.   0:57:03.1    0:07:10.4   168    170  166  160
9.   1:03:50.1    0:06:47.0   168    170  167  158
10. 1:11:04.8    0:07:14.7   163    175  170  162
11. 1:18:11.4    0:07:06.6   172    172  169  163
12. 1:24:41.1    0:06:29.7   174    176  173  171
13. 1:31:16.2    0:06:35.1   174    176  174  172
14. 1:31:59.5    0:00:43.3   174    176  175  174
 

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 46 Hours slept: 8

April 5

Bike
  • 47m 36s
  • 16.85 miles
  • 21.24 Mi/hr

YES!!!!!! I finally got my bike on the road!!!! Holy cow did it feel good!! Took a couple laps around the TT loop, first lap at a moderate pace and second lap in the small chainring at 95-100 rpm.

I love my bike!!! :)

Run
  • 24m
  • 3.00 miles
  • 08m /Mi

Brick run. E-pace after ride with 3 strides. Felt good! I love my bike!!

April 4

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

Drainer ride

15' w/u
15' 120's
15' 130's
15' c/d

cadence was in the 90's

April 3

Run
  • 31m
  • 4.00 miles
  • 07m 45s /Mi

Quickie while Matt was at lacrosse practice.

10 min Warm-up
10 Min with a 30" strider every 3 min
10 min easy

Lap    Time           Lap Time    Dist    min/mile    
1.    0:10:00.0    0:10:00.0   1.254    7:58    
2.    0:10:30.1    0:00:30.1   0.069    7:16    Strider
3.    0:13:00.3    0:02:30.2   0.323    7:45    
4.    0:13:30.6    0:00:30.3   0.079    6:23    Strider
5.    0:16:01.5    0:02:30.9   0.321    7:49    
6.    0:16:32.2    0:00:30.7   0.081    6:20    Strider
7.    0:19:02.5    0:02:30.3   0.318    7:52    
8.    0:19:33.0    0:00:30.5   0.078    6:30    
9.    0:31:29.9    0:11:56.9   1.489    8:01    

April 2

Run
  • 1h 00m 21s
  • 8.00 miles
  • 07m 33s /Mi

Decided to run this morning instead of swim. good run but when I started the Garmin the batteries were low and it shut off. Fortunately, I had my Polar on and I ran the 15K course that was marked to get 1 mile splits. Warm-up was supposed to be 15 minutes but I wanted to start on a mile marker, I missed the 3 mile mark so started at the 4 mi mark.

4 mi warm-up (31:00)
1 mi @ 10" faster than goal (6:49)
1 mi @ 20" slower than goal (7:15)
1 mi @ 10" faster than goal (6:39) oops!
The rest easy jog

No HR data because the Polar won't pick up the Garmin strap. Grrr.

Overall the run felt very good!!

Lap    Time           Lap Time       Dist    min/mile    
1.    0:07:26.4    0:07:26.4     0.927    8:01    
2.    0:15:49.3    0:08:22.9     1.000    7:42    
3.    0:31:50.1    0:16:00.8     2.000    7:44    
4.    0:38:39.2    0:06:49.1     1.000    6:44    
5.    0:45:54.8    0:07:15.6     1.000    7:04    
6.    0:52:30.7    0:06:35.9     1.000    6:42    
7.    1:00:22.0    0:07:51.3     1.070    8:47    

April 1

Bike
  • 1h 10m
  • 21.00 miles
  • 18.00 Mi/hr

Boring drainer ride.

Hit the snooze all morning and didn't get anything in. I have a dentist appt tonight but perhaps a ride after. We'll have to see.

RR IS UP!!


March 31

Swim
  • 1h 15m
  • 3450.00 yards
  • 02m 10s /100 yards

Masters swim

1000 W/U
4 x 50 @ 2:00 Kick (Hard)
4 x 50 @ 1:00 Drill
4 x 50 @ 1:00 Sprint
300 Swim (3:40)
25 @ :30 (:16) \
50 @ 1:00 (:32) \ 200 Pace
75 @ 1:30 (:48) /
100 @ 2:00(1:04)/
200 Hard (2:10)
200 EZ

4 x 100 @ 2:30 (75 H, 25 EZ)

200 EZ

4 x 25 All Out

200 EZ

Run
  • 32m 12s
  • 3.12 miles
  • 10m 19s /Mi

[10' w/u, finish at the bottom of a short hill.

4x the hill (no longer than 30sec)… Walk the downhill

Each one should be faster or further up the hill. Focus on quick steps & good balance.]

OUCH!!!! HILLS BURN!!!! MOMMY!!!!

  • Health data: Sleep: 2 Stress: 2 Soreness: 3 Fatigue: 2 RHR: 45 Hours slept: 5.5 Overall Workout: 3
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rstocks3's Training Log


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