Bike
  • 5h 29m 10s
  • 112.00 miles
  • 20.42 Mi/hr
Run
  • 4h 03m 45s
  • 26.20 miles
  • 09m 18s /Mi
Swim
  • 1h 01m 11s
  • 4224.00 yards
  • 01m 27s /100 yards

James Rokowski

BIBAGESTATE/COUNTRYPROFESSION
183948MECHANICSBURG PA USAMiscellaneous
 
SWIMBIKERUNOVERALLRANKDIV.POS.
1:01:115:29:104:03:4510:43:2021828

LEGDISTANCEPACERANKDIV.POS.
TOTAL SWIM2.4 mi. (1:01:11)1:36/100m23325

BIKE SPLIT 1: 30 mi.30 mi. (1:17:30)23.23 mph
BIKE SPLIT 2: 56 mi.26 mi. (1:25:23)18.27 mph
BIKE SPLIT 3: 86 mi.30 mi. (1:17:49)23.13 mph
BIKE SPLIT 4: 112 mi.26 mi. (1:28:28)17.63 mph
TOTAL BIKE112 mi. (5:29:10)20.42 mph11512

RUN SPLIT 1: 5.75.7 mi. (45:21)7:57/mile
RUN SPLIT 2: 11.9 mi6.2 mi. (56:42)9:08/mile
RUN SPLIT 3: 26.2 mi14.3 mi. (2:21:42)9:54/mile
TOTAL RUN26.2 mi. (4:03:45)9:18/mile21828
  
TRANSITIONTIME
T1: SWIM-TO-BIKE6:14
T2: BIKE-TO-RUN3:00

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6 Overall Workout: 3
  • RACE DAY: Ironman USA Lake Placid
Bike
  • 45m
  • 15.00 miles
  • 20.00 Mi/hr

EZ ride on IMLP run course with Fred. Last test ride on the new frame before the race. Pleased with the finial fit and tweaking of the bike. Ready to race.

Run
  • 38m
  • 4.82 miles
  • 07m 53s /Mi

EZ run with Fred down too the ski jumps and back up IGA hill.

Swim
  • 25m
  • 1500.00 yards
  • -----

OWS 1/2'ish loop of Mirror Lake

Bike
  • 45m
  • 15.00 miles
  • 20.00 Mi/hr

EZ test ride on IMLP course up Keene descent then run course.

Swim
  • 28m
  • 2112.00 yards
  • -----

OWS 1 loop mirror lake

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
Bike
  • 2h 03m 43s
  • 40.00 miles
  • 19.40 Mi/hr

Keene - AusasableForks - Lake Placid EZ 220o ft climbing



  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
Rest day or should I say travel to IMLP 
Run
  • 46m 46s
  • 6.00 miles
  • 07m 47s /Mi

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6 Overall Workout: 3

BrotherTri's Training Log


 July 2010 
SunMonTueWedThuFriSat
     1 2 3
4 5 6 7 8 9 10
11 12 13 14 15 16 17
18 19 20 21 22 23 24
25 26 27 28 29 30 31
 
Time
Distance
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