Saturday afternoon and Sunday

Sat Bike 43.7 miles 2:15 HR 128

Very windy and a little bit chilly, it was just under 60 degrees.



I did some bike maintenance Saturday night. Cleaned drive train and did some R&R on the shifting system trying to get it to work better. Looks like I'm going to have to buy a new deraileur this season. It took a pretty good hit last september.



I replaced the bottom bracket earlier this week thinking it was going bad but it turned out that it was OK, I still replaced it and will hold on to the old one as a spare. I still don't like the brakes on the bike and would.



I also had the rear axle out and checked out the bearings cuz I thought I felt some grinding. It was some grit rubbing against the seals, I cleaned that up and it was really smooth again.



Sunday Gordo's HIM Sim

Run 5.1 miles 44:39 HR 141 Ran easy,

Bike 53.7 mile 2:44:00 19.6 mph HR 136 Just below HIM speeds

Run 5.1 miles 42.43 HR 151 Easy 2.5 miles and HIM speed for 2.5 miles



It was very breezy again today with 10-20mph winds out of the east. Sometimes I was down to 17mph going into the wind and 24-26mph with it. I almost cut the bike short but I really needed this workout as a benchmark for myself

Saturday Masters swim

4000yds

500 warm up

4X700

--250 pull easy

--250 swim moderate

--100 kick

--100 fast

10X50 on 1:00 odds non-free

200 cool down

Thursday Friday

I wasn't feeling good on thursday. I wound up cutting my swim short and then cutting my ride short.



Swim 1000 yds Bike 5 miles then went to bed early.



Friday felt much better with 11 hours of sleep.



Swim 3200

900 warm up (400S,300P,200K)

5X200 on 3:30

300 pull neg split

5X100 on 1:45

16X25 (easy/fast,fast/easy,easy,fast)

100 cool down



Run 5.1 miles 42:00 HR 151

Wednesday's long run

12 miles 1:41:09 HR 152



HR is still lower that I expected for as hard as I ran. When I run easy (8:45) I'm in the low 140's but I find it difficult to run really fast since my calf problem. I know it's because I barely done any speedwork but that is changing now.



3 miles easy warm up

60 minutes at M pace ~7.5 miles (near 8:00)

1.5 miles easy cool down

Tuesday

Run during lunch 4 miles 31:40, no HR data

8:20,7:40,7:40,8:00



Swim 2600yds

600 warm up

2X700

--100 kick

--200 swim

--200 pull

--100 kick

--100 sprint

10X50 on 1:00 hypoxic

--Breathe on 2,3,4,5,6,7,8,9,8,7

100 cool down



Bike easy with Valari, her first ride in a while.

16.8 miles 59:00 no HR data

Monday

Mountain bike ride on Potowattami trail.



18 miles 1:47:00 HR 149.



Doug from work rode with me. He took it easy on me but we still rode faster than I did last time. He said he was happy that I only wanted to do one loop. I really didn't have enough in me to do another full loop. Maybe with the short cut I could have but it was allready 6pm and it gets dark fast on the trail.

Friday Saturday Sunday

Friday swim 2500yds 50 minutes



Saturday swim 3350yds 1:15

600 warm up

3X250

--100 kick

--3X50 (25 kick with no board,25 free)

10X100 pull on 1:40

4X200 free on 3:30

200 cool down



Took rest of saturday off to spend time with friends, I really needed that.



Sunday bike 68.5 miles 3:51:00 HR 131, long base building ride

Run 3 miles 25:15 HR 147

Evening bike ride

I figured if it didn't rain I would ride a little long. There is supposed to be rain this weekend and I don't know how much I'll get to ride.



52.8 miles 2:36:00 HR 138. Really kind of moderate, same course as the club ride last friday. Very nice weather, 72 degrees F.

Thursday lunch run

Run during lunch right from work



4 miles 34:43 HR 146



PE seemed high again for the rate I was running.



I got 8 Hours of sleep last night.

Wednesday

Swim 2200yds approx 40 min

300 warm up (100S,100K,100S) stretch

300 pull

3X100 on 1:50

300 pull

4X75 on 1:20

300 pull

6X50 on :50

100 cool down



Run 10 miles easy 1:29:10 HR 148

PE was really high cuz I didn't have much sleep last night but the HR matched the pace.

Saturday Sunday Monday Tuesday

I got a little bit behind, had some car problems which took up my web surfing time.



Sat Work on car, Swim 2700yds sets of 300 55 minutes, Run 6.1 miles 52.24 HR 144 (really low)



Sun Bike 43.2 miles 2:31:00 with group on Hills around Kensington



Mon MTB 2 loops on Potowatami trail 36 miles total 1:51:00, 1:52:00 HR 149



Tue Off, had to work over and on car again

Friday

Just a bike ride again today



52.8 miles 2:43:00



I was pretty tired so I took the rest of the day off.

Thursday

Just a bike ride today



37.5 miles 1:58:46 HR 137



Rode out to 7 mile and angle.

Wednesday long run

10 miles 1:21:56 HR 154



I didn't want to run straight and get bored so I got a workout from Daniels. I went slightly slower than T pace for the main set, more like 7:40 instead of 7:25.



2 miles easy warm up

4X10 min at T pace 2 min easy rest intervals

2 miles easy cool down

Tuesday

Swim 2700yds 55 minutes pull set

600 warm up (200S, 2X(50S,100K,50S))

3X600 as follows:

--2X200 pull :20 RI

--4X50 pull fast on 1:00SI

--1 min extra rest

4X50 pull fast

100 cool down



Bike 38.5 1:59:20 HR 134

Hines drive end to end. A bit breezy from the east, I still find it easier to go into the wind than climb hills,

Last week's totals

I got a good solid week of training in. I missed 1 bike ride cuz I had to work, I think I made up for it on sunday.



Swim (a little light for me)

6850yds 2:15

Bike

109 miles 5:52

Run (a bit heavy for me)

38 miles 5:31



Total 13:38



This week's plans:



Mon MTB

Tue Lunch swim (30 min), Bike 2 hrs

Wed Run 10 miles easy

Thu Swim 2500 (something fast), Bike 2 hrs

Fri Bike with club (50 miles), Run short (3 miles)

Sat Swim Masters, Run, maybe MTB

Sun Run, Bike, Run (30 min, 2 hrs, 30 min)



Yes, heavy on the bike :)

Monday's mountain bike ride

Did you ever have a day that you were too tired to keep training but couldn't stop?



I had so much fun on the mountain bike today and wanted to go again but my legs are still blasted from yesterday. I met Dave S and Jim B from work at Island lake to do some riding. I got there early so I did the yellow loop before they got there. At the end of the day I wound up riding the yellow trail twice and the blue trail once. I couldn't stay with Dave while Jim was a little behind me since it was his first ride of the season.



Bike 20.2 miles 1:45:00 HR 135

Sunday

Run 6 miles 57:12 HR 147. Easy run on trails.



Bike 42.4 miles 2:19 HR 145.

I did all I could to stay with Dave and Gavin. I wound up drafting the last lap of 3. They killed me on the hills.



Run 5 miles 45:44 HR 150. A little bit quicker on a little bit shorter trail route.

The ride and runs were on the Ann Arbor Tri courses so they were a bit hilly which is my biggest weakness right now. The 4 hour training day was a tough day for me.

Saturday

Swim Masters workout 3850yds 1:20

600 warm up

6X200 on 3:30

150 kick

2X700 as follows:

100 free

100 breast

100 back

100 fly

100 back

100 breast

100 free

6X50 on :50

200 cool down



Run 5 miles 41:44 (8:21) HR 148

Easy run on Ballys track, HR was much lower than expected

Friday

Swim 2000yds pull set during lunch, I didn't have much time.

300 warm up (100S,100K,100S) stretch

300 pull with paddles 4:40 :20 rest

4X50 fast on 1:00

300 pull

4X50 fast

300 pull

4X50 fast

200 cool down



Run 8 miles 1:04:05 HR 158



I ran the workout as planned except that I ran 2 mile warm up and cool down instead of just 15 minutes each. It was easier to keep track of distance that way.

Friday's run plan

15 min E pace

4 X (1200m I pace with 4 min E pace to recover)

15 min E pace

Thursday

I didn't get to swim at lunch today. There has been so much to do that I only got a 15 min lunch.



Bike 44.3 miles 2:14:03 HR 142



I have been working with my gears trying to get as much as I can for the TTT. I have replaced my 44 inner ring with a 39 that I had laying around. I was concerned that the difference between the 39 and the 55 tooth big ring would be to much but it has been shifting perfectly so far. Along with the 39, I have a 12-27 on the bike with 650 wheels, I now have a lot of gear to get up hills.



The only problem I have is that while on the small ring, I can only get up to the 7th rear cog cuz the chain rubs against the big ring.



I didn't do much climbing today, just my normal ride up 5 mile hill and Hines end to end so I didn't need the extra gear but I went through them anyway to make sure they work. I'll be at Pinckney this sunday and will use them there. I still feel I have a problem with power/weight cuz on the flats I feel good but on hills, not so good, but better than a week ago.

Wednesday

Swim 1000yds easy just to get wet.



Run long 12 miles 1:45:07 HR 152. Ran out Hines to Haggerty road and back.



Plans for rest of week:

Thu Swim 3000, Bike 2 hours

Fri Swim short, Run 7 miles Quality workout

Sat Swim Masters 4000, Run 4-5 miles

Sun Run 4 miles, Bike~50 miles, Run 4 miles



Next week is easy, target distances are:

Swim~8K 1500,2500 1500 3000

Bike~120 miles 30,20,50,20

Run~22 miles 3,10,3,5,3

Tuesday

Bike 22.3 miles on road bike 1:19:00 HR 145



Very windy, I averaged 14.7 on the way out and brought it up to 17 on the way back. The blue bike is hard to ride into the wind but I am working on the red bike so I couldn't ride it.



Run 2 miles 17:07 HR 147, Bonked on run, I didn't eat well last night or today. I was too busy at work to eat today.

Sunday

Bike 38.7 miles 2:15 HR 135. Rode some hills at Island Lake and Kensington Metropark. I didn't do well, power to weight is stil pretty low.



Run 3.4 miles 30 min HR 151. Easy run around Trout Lake twice and back.

Saturday evening run

8 Miles 1:06:32 HR 154



Easy run at Ballys. The weather was kind of weird so I ran inside.



Very uneventfull run, allmost too boring. I got good stretching in before and afterwards.

Saturday's masters swim

Lane 5

3900yds 1:20

Warm up 200S, 200K, 300P

6X200 on 3:30

3X300 pull on 5:15

3X200 IM on 4:00

3X100 Kick (flutter,back,dolphin)

200 cool down



We were supposed to do 8X100 on 1:45 but we ran out of time :(