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View albumBob's training log
May 14
May 13
- 1h 50m
- 33.00 miles
- 18.00 Mi/hr
Nice and easy spin back to work.
- 45m
- 2800.00 yards
- -----
Lunch - McDaniels
w/u: 500
MS:
15x150 on 2:30 (1-4 mod, 5-8 hard, 9-10 harder)
100K
500P
c/d: 200
May 12
- 54m
- 7.25 miles
- 07m 27s /Mi
Easy Z2 run at lunch. SF route. Legs are just a little tight but otherwise I feel good.
- 1h 23m 15s
- 28.80 miles
- 20.76 Mi/hr
Easy/mod bike home from work. Rain and wind.
May 11
- 40m
- 2515.31 yards
- -----
AM - Y
Recovery swim
2300 meters
w/u: 300S, 300P
Drill: 5x100 w/fins (50D, 25K, 25S)
MS:
500S
500P/PD
cd: 200
- 48m 19s
- 15.90 miles
- 19.74 Mi/hr
Easy spin to test out the legs. Barely beat the rain. Actually feel pretty good. Should be able to run tomorrow.
May 10
- 40m
- 2200.00 yards
- -----
Lunch - McDaniels
1000 easy
200K
2x200
4x100
200P c/d
May 9
May 8
- 26m 15s
- 2112.00 yards
- 01m 14s /100 yards
I made it to the swim start just in time to get wet and line up for the start. It was windy as hell and the water was choppy. Very rough for a lake swim. Swim was definately short...probably by a couple hundred yards. Apparently, the wind blew the buoys out of their spots. Swim was OK once I got used to the chop. My swim was only about 3 minutes behind some of the leaders so that's pretty good for me.
73/400 men for the swim.
T1: 1:14
- 2h 33m 54s
- 56.00 miles
- 21.83 Mi/hr
The bike course was rolling. Nothing too steep except the hill out of transition. Big ring the whole way. It was super windy. I'd rate my bike as just average. I had the 31st best bike split and that's not great for me. I just didn't have the pop in my legs that I would have expected. I would have expected at least 2:30 even on a windy day. This set me up for an average run as well.
31/400 men for the bike.
T2: 0:58
- 1h 35m 16s
- 13.10 miles
- 07m 15s /Mi
The run course was tough. It was hot, sunny and windy. The course was a series of gradual uphills and gradual downhills with one steep hill out of transition that you had to do 3 times. Not really a great run. I did settle into a decent pace but I really just felt like I was barely holding it together most of the run. Definately off by a couple minutes.
18/400 men for the run.
Final time was 4:37:30. 18th overall out of about 600. Very, very windy day. Good race but not great. More details once results are released.
Results aren't going to be posted until 5pm on Monday. My splits were something like 26:00/2:33/1:34. The swim was obviously short, but I was OK with that because it was the roughest lake swim I've ever done. The bike was OK but not great. I never got in a groove. The wind was terrible is some sections and you never really got a nice tailwind to make up for it. The bike course was fair but definately not flat...constant up and down. I had a decent run but I was a little cooked from the bike. I eventually settled into a nice pace but I never felt great. I actually had this feeling that I was going to blow up at any moment..but luckily it didn't happen. I just sorta held on and finished. Good run but not great.
Overall, I'd say I had a good race...but I definately expected my splits to be a little better. I think the wind took something out of me on the bike and this caused my run to be a little off. My avg heartrate was something like 160 on the bike...so I'm not sure what happened there. That's pretty high for 56 miles. I suppose the fact that I was sick a week before may have caused my race to be a little off....but I felt good the days leading up to the race so I'm really not sure. I should shut up now because I sound like a little whiney bitch.
_____________________
Results are now posted.....
rscheung's Training Log
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May 2010 
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- HITS Triathlon Series: North Country - Half Iron Course (Triathlon)6/29/2013 Hague, New York
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AM - Y
2x500
5x200
Quick swim to start to the day
Started about 15 minutes after the swim. First hour was an easy flat ride towards the mountains. The next 2 hours was lots of climbing. Oxford Rd, Pine Grove Rd, Climb up Pine Grove furnace rd and back towards Arntzville. Last hour was easy back to Gettysburg. Lost a spoke somewhere along the way and my rear wheel was rubbing for a while.
I took a gel or cliff block every 15 minutes. This seems to work alot better than concentrated infinit for me. Taking closer to 400 calories/hour seems to work the best. Felt really good.
T-run.
5 miles at HIM pace. (34:50)
1.5 miles easy
Took one gel at mile 2 and just a little water.
Need to work on hydration and fueling for the run portion of my long bricks. I really died during the last mile or so. My HR wouldn't come down during the easy part of the run. Ended up about 7 pounds underweight. I think this is mainly because I didnt drink enough on the run and it was pretty hot/humid at this point.