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View albumBob's training log
May 10
May 9
- 40m 30s
- 5.20 miles
- 07m 47s /Mi
Really easy run at lunch. Legs are still tired but not overly sore. Left quad is the only sore part. Definately still feel slow and sluggish though.
- 3h 00m
- 58.00 miles
- -----
An hour solo and than the Gettysburg shop ride. The first hour was dry. The last 2 with the guys it was raining the entire time. Very lively ride. The rain seemed to give everybody a boost. 7 guys showed up.
It was probably a bit too early after my race to ride 3 hours but I actually felt pretty good. The first hour was a bit rough but once the group ride started and the rain started....I felt great.
Love riding in the rain.
May 8
- 40m
- 2187.23 yards
- -----
AM - Y
3x200
6x50
5x100
3x200
Cruise speed. Not easy but not hard either. Still really sore.
- 51m
- 15.50 miles
- 18.24 Mi/hr
Really easy spin at lunch. Recovery.
May 7
- 40m
- 2100.00 yards
- -----
A few 300s, 100s and 50s. Some kicking and 200 back/breast.
Legs are very sore today. I didn't realize how tired I am until I tried to swim a hard 100 in the pool and could only manage 1:35. I didn't bother trying to swim hard after that. I did feel much better after the swim. Not nearly as sore and I loosened up quite a bit so I'm glad I decided to get in the water.
May 6
- 34m 40s
- 2112.00 yards
- 01m 38s /100 yards
Decent swim. Swim times were all fairly high. Only one time under 30 minutes. Probably about 2-3 minutes off the faster swimmers. Not great but par for me.
24th/150
- 2h 33m
- 58.00 miles
- 22.75 Mi/hr
Bike was OK until the last 15 miles or so. I suffered a bit toward the end of the bike. Back and neck were sore and I was sitting up a lot. Not quite as sharp on the bike as I hoped to be. I have some work to do here.
There was a long (50 yard) run with the bike before the mount line. Not sure if that is counted in the overall bike time or transition time. I think it was counted in the bike time.
9th/150
- 1h 26m 06s
- 13.20 miles
- 06m 31s /Mi
Very good run. Best HIM run split to date. Ran consistent 6:30 miles until miles 11-12 where I started to lose it a bit. I recovered and ran the last mile in the 6:00 range. Very happy with the run.
4th/150
6th overall. 1st in the M35-39.
Overall, I'm pretty happy with the race. Not quite as sharp on the bike as I hoped to be. Most likely because I haven't had as much time on the bike in the last month or so as I would have liked. Run was great considering the foot issues I've had the last month. I've done very little speed/tempo work since March. Next few weeks will be heavy on the bike/swim so I can let my foot heal a bit...than I hope to build back to 40 miles/week.
T1: 2:03 - Took a good 45 seconds to put on my socks. They are tight and it was tough putting them on when wet. Only reason I even put socks on was because the temp was in the mid 50s. I probaby should have just skipped them.
T2: 0:47 - Good transition. Fast and efficient.
Race report coming later with more details.
May 5
- 20m
- 7.20 miles
- 21.60 Mi/hr
Standard workout the day before a HIM.
20m bike/10m run.
- 10m
- 1.40 miles
- 07m 08s /Mi
Quick run after biking with some strides.
May 4
- 40m
- 13.80 miles
- 20.70 Mi/hr
AM ride
- 18m
- 1000.00 yards
- -----
McDaniels.
Last swim before race. Taper swim.
300
6x100 on 2:00 T:-5
100 EZ
rscheung's Training Log
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May 2012 
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