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View albumNobody beats me on the DOWNHILLS!!!!
July 16
July 15
- 43m 01s
- 5.24 miles
- 08m 12s /Mi
Easy run. Legs have been tight since the race, especially my right hamstring or glute. They definitely loosened up with this run. Towards the end I wanted to go a lot longer but just didn't have time.
Kathryn and Lauryn were on their bikes but when they walked up the hills I could see they weren't into the exercise thing today. :) They went home and I put in 2 more miles.
July 14
- 1h 11m
- 24.50 miles
- 20.70 Mi/hr
Nice recovery spin around the TT loop a few times. It's been a crazy day starting with trying to get the mare and foal on the trailer which didn't go so well. I got kicked in the groin and I'll be speaking an octave higher for a few days then I got stepped on and mt ankle a little swollen. Ugh!! Had to do some tractor repair, get the lawn mowed, drop Matt off at golf camp, fix lunch. I need to get to work so I can rest!!
Anyways, the ride felt great!
July 13
- 30m 46s
- 2112.00 yards
- 01m 27s /100 yards
Rough water swim!! I had a blast!!
- 2h 29m 10s
- 56.00 miles
- 22.53 Mi/hr
Holy headwind, but the tailwind home was sweeeeet!!!
- 1h 36m 37s
- 13.10 miles
- 07m 22s /Mi
Nice steady run! Cruise control was working today!
Lap Time Lap Time HR Max Avg Min
1. 0:32:00.4 0:32:00.4 155 174 160 78 (Swim)
2. 0:32:45.9 0:00:45.5 153 153 152 150 (T1)
3. 1:03:18.7 0:30:32.8 149 170 157 144 (Bike)
4. 3:02:58.8 1:59:40.1 134 158 145 128
5. 3:03:34.1 0:00:35.3 146 146 141 134 (T2)
6. 3:11:23.3 0:07:49.2 153 154 151 143 (Run)
7. 3:18:59.9 0:07:36.6 152 164 150 145
8. 3:25:31.6 0:06:31.7 152 158 154 143
9. 3:32:51.9 0:07:20.3 153 154 151 145
10. 3:41:32.7 0:08:40.8 154 157 153 146
11. 3:48:27.6 0:06:54.9 156 159 153 148
12. 3:57:05.0 0:08:37.4 159 163 155 148
13. 4:04:23.4 0:07:18.4 152 160 155 146
14. 4:11:28.4 0:07:05.0 156 162 154 149
15. 4:25:00.8 0:13:32.4 162 165 160 154
16. 4:39:44.2 0:14:43.4 171 173 166 156
July 12
- 45m
- 13.00 miles
- 17.33 Mi/hr
Nice easy spin with TriSport19 (Matt) with a couple of 1 min hard bursts. Legs felt tired to start but fresh at the end.
July 11
- 34m 48s
- 4.37 miles
- 07m 57s /Mi
[Easy run, include
3 striders]
Last run before the race warm-up. My legs felt very good and the striders felt great and fast!
July 10
- 1h 40m 39s
- 34.63 miles
- 20.63 Mi/hr
Great ride this morning.
Planned workout:
20' spinning at 90+ z2
30' race pace z3 with nutrition (make sure this is half ironman race pace, not something faster!)
10' comfortable
5' Fast - tire the legs some
10' c/d
Ended up doing a 20 min warm-up, 30 minutes race pace with nutrition and a comfortable cool down the rest of the ride.
I was at work last night and with no patients to attend to I was looking for a way to spend some money. :) I saw that there were still openings at Eagleman next June, hmmmmmmm. What the heck, I'll sign up and ask for permission later. It's always easier to ask for forgiveness than permission anyway. ;)
Lap 1 - Warm-up
Lap 2 - Race Pace
Lap 3 - Easy ride
rstocks3's Training Log
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July 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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I wanted to get a ride and/or swim in today but it was quite foggy out. I ended up getting some errands done, brush hogging a couple paddocks, met with a landscaper and a few other things that have been neglected. Getting home at 11:30 then unwinding makes it hard to get up early to train. Ugh!!
Falling behind on my Bike Challenge. I'm going to have to put in some pretty impressive rides to get my miles in. :) It should be a good weekend. ;)
Just added some pics to the race report. Nice feature marmaddy!!