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View albumNobody beats me on the DOWNHILLS!!!!
July 28
July 27
- 1h 39m 50s
- 13.11 miles
- 07m 37s /Mi
Had a great run with Dave Christian. Planned workout:
[Goal is to negative split this run…first 50' the focus on the nutrition, allowing yourself to put together a great second half run. Then pick the pace up.]
Pretty much followed the plan. Forgot to put my HRM on but my RPE for the 1st 50 min was about a 10/20 and for the 2nd 50 min a 13/20. I'd guess my AHR was 130 for the 1st 50 min and 155-165 for the 2nd 50 min. Legs felt fantastic for the entire run. I was probably a bit faster than I would have been running alone but it's great to have company, especially company that's faster than me! :)
July 26
- 2h 10m
- 43.40 miles
- 20.03 Mi/hr
I had no MOJO today on the bike. Kinda bummed me out having missed a looooong ride last week and IMKY only 4 weeks away. Only got a couple hours of sleep last night then hit the snooze every 5 minutes from 3:30 until 5:15. Ugh!! Why the hell didn't I just set the damn thing for 5:15 last night? Grrrr!!!
I got out and my legs were just not there this morning. At one point I actually got off the bike, checked the tires and spun both wheels to see if the brakes were rubbing because I was only going 16 mph on a frickin' flat road! WTF!! When I looked back at the road there was a slight incline, it was still not feeling right. I pushed the pace for a short while and got my Avg speed back up, then ran into Dave Christian who was on his way out for his century. I was jealous. Oh well, do what you can when you can and keep smiling!!
I had to get back to let the horses in and get a few things done around the house before I go out to the horse show and spend some time with Matt.
July 25
- 1h 34m 33s
- 34.24 miles
- 21.73 Mi/hr
[10' warm-up
5' at 95rpms
5' comfortable
4' at 100rpms
5' comfortable
3' at 105rpms
5' comfortable
2' at 110rpms
5' comfortable
1' at 115+ rpms]
Great spinning workout. Rode around the TT loop. I kept the chain on the top ring throughout. 115 rpms for a minute was a killer!!! Cooled down after for about 45 minutes.
LOOKS LIKE I'M IN!!!!
MY CHECKS ARRIVED AT NAS AND I JUST FILLED OUT THE REGISTRATION FORM FOR 2009 IMLP!!!! :)
July 24
- 1h 14m 18s
- 8.74 miles
- 08m 30s /Mi
75 min - All E pace
I dialed in the cruise control at 8:30. It seemed to be working. :-)
Well, the checks are written for IMLP Community Fund slot. All I have to do is drop them in the mail. Why is my stomach turning over spending this much money on a race. I am justifying it by not having to buy 4 extra plane tickets to bring the family to a different race. Sounds good, right? :)
4:00 PM - The checks are in an Express Mail envelope heading to Boulder, Co. If it's in the cards that I get in, I'll hear in 7-10 days. I have done all I can do. :) Fingers are crossed!!
July 23
- 44m 49s
- 3333.33 yards
- 01m 20s /100 yards
Nice swim after work. It was raining when I started and the sun was coming out when I was finishing. I had the whole lake to myself. I need to swim more.
Can I please have 28 hour days for the next 4 weeks?
- 41m 40s
- 5.34 miles
- 07m 48s /Mi
It was hard to get out of bed this morning. Storms came through last night and I had to get the horses in around 11:30. The alarm went off at 4:45, ugh!!
Planned workout: [Take this run off road. Stretch ankles well before. Run the middle 15' strong & confident. Keep breathing relaxed.]
At 5am I couldn't find any trails so I just ran miles 3 and 4 "strong & confident". The rest easy.
July 22
- 30m
- 9.50 miles
- 19.00 Mi/hr
Warm up for 10 mi TT on Rt 96. Did a few spin-ups and a few 30 sec hard efforts to get the legs going.
- 22m 42s
- 10.00 miles
- 26.43 Mi/hr
Probably sat around a little too long before the start. HR was back down to resting before my start and my legs were burning on the way out. It was a fairly flat course with a few subtle hills, just enough to drop the speed a couple notches. After the turnaround I got into a pretty good groove and my legs were feeling better. Then I swallowed 2 flies and was trying to get them up out of my trachea and down my esophagus where they belong.
I ended up taking 2nd place overall. I think the newcomer raised some eyebrows. :)
- 15m
- 4.50 miles
- 18.00 Mi/hr
Cool down after race.
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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Nice easy run before the OWS. Tammy, one of the swimmers showed up early and we ran the Dorchester 5K plus a mile.
Clockwise around a 500+ ys triangular course.
Lap 1 - 7:11 - Easy swim
Lap 2 - 8:19 - Drills
Lap 3 - 7:26 - Swim with Kicks
Lap 4 - 6:48 - Pyramid Set
Lap 5 - 6:43 - Pyramid Set
Lap 6 - 6:50 - Pyramid Set
Lap 7 - 5:44 - Cool down
Pyramid set:
10 stroke cycles easy, 10 fast
20/20
30/30
40/40
50/50
40/40
30/30
20/20
10/10
Loading and unloading 85 bales of hay.
I got in late from work last night and could not get up to ride this morning. Had a pretty busy day at work but not nearly as busy as after work.
Left work to meet Karen at a hay farm to pick up a load of hay. Guess what time of year it is! :) Loaded 85 bales of hay into the trailer and went down the road where my OWS was taking place tonight. I was early for the swim and Tammy showed up early to run so we had a nice easy run. OWS was nice except the seaweed was right to the surface in some places. Yum!! After the swim I picked up a pizza and headed home to unload 85 bales of hay. (After I ate some pizza of course! :) )
I think I'll log the hay as a workout today.