Saturday - July 31

Bike
  • 1h 34m 25s
  • 27.09 miles
  • 17.22 Mi/hr

EZ hilly ride. Total ascent 1750ft

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

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

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
 

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