Friday - July 30

Run
  • 27m 48s
  • 3.50 miles
  • 07m 56s /Mi

Short run, though it felt like I was on the fifth lap at Lake Placid. The first run after an Ironman is always the hardest, right?

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3

Thursday - July 29

Bike
  • 1h 45m 40s
  • 31.33 miles
  • 17.80 Mi/hr

EZ hilly windy ride on the CR1. Total ascent 1950ft

I think my legs are feeling real good on the bike. Hope they feel good on Fri run.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3

Wednesday - July 28

Swim
  • 25m
  • 1200.00 yards
  • -----

500yds FR
200yds kick/fins
500yds pb w/paddles

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3

Tuesday - July 27

Ironman rest and recovery day.  Drive Home

Monday - July 26

Ironman rest and recovery day

Sunday - July 25

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

Saturday - July 24

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.

BrotherTri's Training Log


 July 2010 
SunMonTueWedThuFriSat
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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
 

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