Mountain bike at Highland Rec area.
1:28:20, 10 miles HR 134
A long slow drive to the park, got there abour 4:30, on the bike at 4:45.
Very technical course, a lot of twists and turns, rocks and log jumps. Very difficult going and was on the brakes a lot, really not a lot of fun and I did the two easy loops. I figured there wasn't enough time to do the really technical loops before it got dark so I headed back.
Not sure I would drive out to do this again on my own, maybe with friends on a weekend.
Saturday, September 30, 2006
Thursday, September 28, 2006
Wednesday
I did absolutely no training today.
On Seinfeld Jerry Elaine Cramer and George did some funny stuff, got into some odd situations but somehow pulled through.
On Scrubs Dorian was dating the girl doctor, Turk and his girlfriend had some arguments and made up. Dr Cox did some funny stuff too.
On Star Trek The Next Generation they were in space flying around and encountered strange alien beings. I fell alseep at 8:30 so I don't know how it ended but I guess everything turned out OK since G4 had another episode at 9pm
jaretj
On Seinfeld Jerry Elaine Cramer and George did some funny stuff, got into some odd situations but somehow pulled through.
On Scrubs Dorian was dating the girl doctor, Turk and his girlfriend had some arguments and made up. Dr Cox did some funny stuff too.
On Star Trek The Next Generation they were in space flying around and encountered strange alien beings. I fell alseep at 8:30 so I don't know how it ended but I guess everything turned out OK since G4 had another episode at 9pm
jaretj
Tuesday, September 26, 2006
Tuesday
On the Mountain Bike again :)
Island Lake Rec area trails, yellow then blue 14 miles (I think) 1:08 HR 141
Much faster trails than the Potowatami, it's flatter and fairly wide open. Many more people there too but I like the Poto better.
Island Lake Rec area trails, yellow then blue 14 miles (I think) 1:08 HR 141
Much faster trails than the Potowatami, it's flatter and fairly wide open. Many more people there too but I like the Poto better.
Monday
Mountain bike on Potowatami trail. Really just easy riding approx 2 hrs HR 132. I made a wrong turn and added a couple miles, probably totaling around 20-21 miles.
Just a fun ride, nothing hard.
Just a fun ride, nothing hard.
Pineman HIM
I did the Deer Creek Pineman, now the Toyota Challenge and it was an unusual day.
This is what I wrote to a friend of mine. Instead of me writing a whole new race report I'm going to be lazy and copy/paste from my sent yahoo sent folder.
This is what I wrote to someone else about the race:
It was partly cloudy, warm near 70 and very windy.
The swim was BRUTAL!!!
20mph wind whipped up about an 8 inch chop that was really difficult to
swim into. Every once in a while we would get a set of 5 or so waves that were about 1 foot. In order to swim into the waves I had to change my rhythm so I would be breathing on the top of the waves. I wound up taking longer strokes to get the timing right. Every once in a while I would get out of sync of the waves and have to get a breath and start over. I seriously considered quitting after 1 minute of swimming into the waves, not from panicing, just didn't want to deal with the rough water.
Once I got the rhythm down it was better. On the second lap the waves were steeper but I already knew how to get through them. Body surfing with the waves was fun and was much faster. HR for the swim was 158, that's the highest I've ever been for the swim portion of any race.
The bike was a killer too. 16 mph into the wind and 28 mph with it. Luckily I'm small and don't punch a big hole through the air. The course was so much better than last year, I liked it a lot, the wind made it very difficult. I paced it well with the first lap about 56 minute the second and third near 53.5 minutes. HR for the laps were 156,149,148.
The run didn't go so well, I have yet to put together a good HIM run. I don't really know why but my stomach was very upset on the run and made it difficult. Could be the drink I was using, could be the lake water I swallowed, could have been a little sick. My stomach still doesn't feel well and I'm thinking it was the drink on the bike. Oh well, I averaged 9:30's on the run so it wasn't a total disaster.
All in all I wish I would have skipped the race, it was a nice weekend away but it's been a long season for me and this was just a little too much at the end.
Thursday, September 21, 2006
Tues Wed Thurs
Kind of a broken week with taper and rain but here it is:
Tuesday Bike 15 miles easy, cold outside...I don't like the cold.
Wednesday run 4 miles 34:02 HR 139
Thursday MTB 12.8 miles HR 125, easy at Maybury trails.
Tuesday Bike 15 miles easy, cold outside...I don't like the cold.
Wednesday run 4 miles 34:02 HR 139
Thursday MTB 12.8 miles HR 125, easy at Maybury trails.
Monday, September 18, 2006
Run Training Stress
Starting to keep track of training stress from running using Daniels method. I've only gone over the last 3 weeks and here is what I've got.
These numbers seem dimensionless.
Week ending 9/17/06
Day min points Daily points
Mon
Tue 41.0 35 23.9
Wed 104.0 35 60.6
Thu
Fri 40.0 36.0 24
Sat 23.0 36.0 13.8
Sun 66.0 30.0 33
Week Total 155.4 probably a little too hard, I went faster than my coach recommended
Week ending 9/10/06
Day min points Daily points
Mon
Tue
Wed 101.0 31.0 52.2
Thu
Fri 34.0 31.0 17.6
Sat 49.0 41.0 33.5
Sun 0
Week Total 103 Easy, I missed a run
Week ending 9/3/06
Day min points Daily points
Mon
Tue 36.0 33.0 19.8
Wed 82.0 30.0 41
Thu
Fri 39.0 39.0 25.35
Sat 19.0 35.0 11.1
Sun 97.0 24/0 38.8
Week Total 136.0 Probably about right
These numbers seem dimensionless.
Week ending 9/17/06
Day min points Daily points
Mon
Tue 41.0 35 23.9
Wed 104.0 35 60.6
Thu
Fri 40.0 36.0 24
Sat 23.0 36.0 13.8
Sun 66.0 30.0 33
Week Total 155.4 probably a little too hard, I went faster than my coach recommended
Week ending 9/10/06
Day min points Daily points
Mon
Tue
Wed 101.0 31.0 52.2
Thu
Fri 34.0 31.0 17.6
Sat 49.0 41.0 33.5
Sun 0
Week Total 103 Easy, I missed a run
Week ending 9/3/06
Day min points Daily points
Mon
Tue 36.0 33.0 19.8
Wed 82.0 30.0 41
Thu
Fri 39.0 39.0 25.35
Sat 19.0 35.0 11.1
Sun 97.0 24/0 38.8
Week Total 136.0 Probably about right
Monday swim
Rain again, I got about .5 miles into the ride and said screw this. I allready had my bag in the car so I went to the pool. Tomorrow it's supposed to be nicer.
I just can't justify riding in the rain and getting sick just before a race when I can easily switch around low intensity workouts.
Swim 2100yds fairly easily. I'm saving energy and for the end of the week.
I just can't justify riding in the rain and getting sick just before a race when I can easily switch around low intensity workouts.
Swim 2100yds fairly easily. I'm saving energy and for the end of the week.
Sunday, September 17, 2006
Saturday, September 16, 2006
Saturday's workout plus make up for Friday's missed swim
Swim with FAST Masters club
3600yds 1:12:00
600 warm up
4X225 pull on 2:00
12X50 kick on 1:00
6X100 last 25 non-free on 2:00
250 easy pull bilateral
9X50 free on :50
200 cool down
Bike easy
37.6 1:56:19 HR 135 150 watts
Run
2.95 miles 22:51 HR 148
These new shoes are fast, I wasn't really pushing and was at 7:45
-----------------------------------------------------------------
Bike data
Entire workout (150 watts):
Duration: 1:56:19
Work: 1040 kJ
TSS: 172.6 (intensity factor 0.948)
Norm Power: 171
VI: 1.13
Distance: 37.643 mi
------------Min Max Avg
Power: 0 623 150 watts
Heart Rate: 69 160 135 bpm
Cadence: 27 100 84 rpm
Speed: 0 35.7 19.6 mph
Pace 1:41 0:00 3:04 min/mi
Hub Torque: 0 411 56 lb-in
Crank Torque: 0 734 165 lb-in
3600yds 1:12:00
600 warm up
4X225 pull on 2:00
12X50 kick on 1:00
6X100 last 25 non-free on 2:00
250 easy pull bilateral
9X50 free on :50
200 cool down
Bike easy
37.6 1:56:19 HR 135 150 watts
Run
2.95 miles 22:51 HR 148
These new shoes are fast, I wasn't really pushing and was at 7:45
-----------------------------------------------------------------
Bike data
Entire workout (150 watts):
Duration: 1:56:19
Work: 1040 kJ
TSS: 172.6 (intensity factor 0.948)
Norm Power: 171
VI: 1.13
Distance: 37.643 mi
------------Min Max Avg
Power: 0 623 150 watts
Heart Rate: 69 160 135 bpm
Cadence: 27 100 84 rpm
Speed: 0 35.7 19.6 mph
Pace 1:41 0:00 3:04 min/mi
Hub Torque: 0 411 56 lb-in
Crank Torque: 0 734 165 lb-in
Friday, September 15, 2006
Friday workouts
Bike 28.5 miles 1:19:32 HR 138
5 miles warm up
8 miles hard
2 miles easy
8 miles hard
5 miles cool down
Power files below
Run 5.1 39:27 HR 152
8:15
7:56
8:16 1.1 miles
7:36
7:44
Entire workout (164 watts):
Duration: 1:19:32
Work: 781 kJ
TSS: 131 (intensity factor 0.995)
Norm Power: 179
VI: 1.09
Distance: 28.504 mi
Min Max Avg
Power: 0 564 164 watts
Heart Rate: 65 163 138 bpm
Cadence: 30 102 87 rpm
Speed: 2.4 30.4 21.5 mph
Pace 1:58 24:46 2:47 min/mi
Hub Torque: 0 331 53 lb-in
Crank Torque: 0 708 166 lb-in
Power-Tap #1:
Duration: 17:20
Work: 120 kJ
TSS: 15.1 (intensity factor 0.726)
Norm Power: 131
VI: 1.13
Distance: 5.167 mi
Min Max Avg
Power: 0 564 116 watts
Heart Rate: 65 135 115 bpm
Cadence: 30 91 81 rpm
Speed: 2.4 22 17.9 mph
Pace 2:44 24:46 3:21 min/mi
Hub Torque: 0 331 47 lb-in
Crank Torque: 0 596 132 lb-in
Power-Tap #2:
Duration: 20:23
Work: 236 kJ
TSS: 41.6 (intensity factor 1.107)
Norm Power: 199
VI: 1.03
Distance: 8.008 mi
Min Max Avg
Power: 0 373 193 watts
Heart Rate: 120 157 147 bpm
Cadence: 50 99 90 rpm
Speed: 9.9 28.8 23.6 mph
Pace 2:05 6:04 2:33 min/mi
Hub Torque: 0 233 58 lb-in
Crank Torque: 0 469 183 lb-in
Power-Tap #3:
Duration: 7:11
Work: 61 kJ
TSS: 8.7 (intensity factor 0.85)
Norm Power: 153
VI: 1.09
Distance: 2.403 mi
Min Max Avg
Power: 0 266 140 watts
Heart Rate: 115 152 132 bpm
Cadence: 55 95 85 rpm
Speed: 11.1 25.4 20.1 mph
Pace 2:22 5:25 2:59 min/mi
Hub Torque: 0 137 49 lb-in
Crank Torque: 0 403 146 lb-in
Power-Tap #4:
Duration: 20:18
Work: 239 kJ
TSS: 40.9 (intensity factor 1.1)
Norm Power: 198
VI: 1.01
Distance: 8.013 mi
Min Max Avg
Power: 0 400 196 watts
Heart Rate: 128 163 152 bpm
Cadence: 47 102 90 rpm
Speed: 8.9 30.4 23.7 mph
Pace 1:58 6:45 2:32 min/mi
Hub Torque: 0 235 58 lb-in
Crank Torque: 0 708 185 lb-in
Power-Tap #5:
Duration: 14:23
Work: 126 kJ
TSS: 19.3 (intensity factor 0.899)
Norm Power: 162
VI: 1.1
Distance: 4.913 mi
Min Max Avg
Power: 0 438 147 watts
Heart Rate: 93 155 135 bpm
Cadence: 44 98 84 rpm
Speed: 4.5 25.6 20.6 mph
Pace 2:21 13:25 2:55 min/mi
Hub Torque: 0 210 49 lb-in
Crank Torque: 0 458 156 lb-in
5 miles warm up
8 miles hard
2 miles easy
8 miles hard
5 miles cool down
Power files below
Run 5.1 39:27 HR 152
8:15
7:56
8:16 1.1 miles
7:36
7:44
Entire workout (164 watts):
Duration: 1:19:32
Work: 781 kJ
TSS: 131 (intensity factor 0.995)
Norm Power: 179
VI: 1.09
Distance: 28.504 mi
Min Max Avg
Power: 0 564 164 watts
Heart Rate: 65 163 138 bpm
Cadence: 30 102 87 rpm
Speed: 2.4 30.4 21.5 mph
Pace 1:58 24:46 2:47 min/mi
Hub Torque: 0 331 53 lb-in
Crank Torque: 0 708 166 lb-in
Power-Tap #1:
Duration: 17:20
Work: 120 kJ
TSS: 15.1 (intensity factor 0.726)
Norm Power: 131
VI: 1.13
Distance: 5.167 mi
Min Max Avg
Power: 0 564 116 watts
Heart Rate: 65 135 115 bpm
Cadence: 30 91 81 rpm
Speed: 2.4 22 17.9 mph
Pace 2:44 24:46 3:21 min/mi
Hub Torque: 0 331 47 lb-in
Crank Torque: 0 596 132 lb-in
Power-Tap #2:
Duration: 20:23
Work: 236 kJ
TSS: 41.6 (intensity factor 1.107)
Norm Power: 199
VI: 1.03
Distance: 8.008 mi
Min Max Avg
Power: 0 373 193 watts
Heart Rate: 120 157 147 bpm
Cadence: 50 99 90 rpm
Speed: 9.9 28.8 23.6 mph
Pace 2:05 6:04 2:33 min/mi
Hub Torque: 0 233 58 lb-in
Crank Torque: 0 469 183 lb-in
Power-Tap #3:
Duration: 7:11
Work: 61 kJ
TSS: 8.7 (intensity factor 0.85)
Norm Power: 153
VI: 1.09
Distance: 2.403 mi
Min Max Avg
Power: 0 266 140 watts
Heart Rate: 115 152 132 bpm
Cadence: 55 95 85 rpm
Speed: 11.1 25.4 20.1 mph
Pace 2:22 5:25 2:59 min/mi
Hub Torque: 0 137 49 lb-in
Crank Torque: 0 403 146 lb-in
Power-Tap #4:
Duration: 20:18
Work: 239 kJ
TSS: 40.9 (intensity factor 1.1)
Norm Power: 198
VI: 1.01
Distance: 8.013 mi
Min Max Avg
Power: 0 400 196 watts
Heart Rate: 128 163 152 bpm
Cadence: 47 102 90 rpm
Speed: 8.9 30.4 23.7 mph
Pace 1:58 6:45 2:32 min/mi
Hub Torque: 0 235 58 lb-in
Crank Torque: 0 708 185 lb-in
Power-Tap #5:
Duration: 14:23
Work: 126 kJ
TSS: 19.3 (intensity factor 0.899)
Norm Power: 162
VI: 1.1
Distance: 4.913 mi
Min Max Avg
Power: 0 438 147 watts
Heart Rate: 93 155 135 bpm
Cadence: 44 98 84 rpm
Speed: 4.5 25.6 20.6 mph
Pace 2:21 13:25 2:55 min/mi
Hub Torque: 0 210 49 lb-in
Crank Torque: 0 458 156 lb-in
Wednesday, September 13, 2006
Wednesday long run
13.1 miles 1:43:28 HR 155
Rain, rain, rain, then the power went out, waited for the rain to stop, finally it did.
Hines drive was flooded going east so I had to run west, I don't really like going that way cuz I can't bail out 2 miles early if something weird happens like I can going east. At 5 miles it started to rain just a little, I felt good so I just went with it.
Well after doing an odd loop which added a mile I ran out just past my normal 6 mile mark which put me 7 miles out. I felt good, figured I could run 8 min/miles on the way back and come close to a PR run if I just added .1 miles at the end. Just as I started back I hooked up with a guy that was running pretty quick, stayed with him for about a mile and then backed off, it was just a little bit too fast for how far out I was (7:20).
It was fairly easy to hold 7:50's for the rest of the way, don't know why, maybe it's the new shoes, maybe it's the training, maybe part of both. I figured I was taking a chance running that far for the second run on those shoes but I had no foot issues at all. Really kind of breezed through the rest of the run, yes the HR was a little high but not too extreme, mostly 160-164.
In the end I wound up with a new PR for a Half Marathon by about 1:45. Not bad for a crappy rainy day.
Oh and it started raining again after I got back :)
Rain, rain, rain, then the power went out, waited for the rain to stop, finally it did.
Hines drive was flooded going east so I had to run west, I don't really like going that way cuz I can't bail out 2 miles early if something weird happens like I can going east. At 5 miles it started to rain just a little, I felt good so I just went with it.
Well after doing an odd loop which added a mile I ran out just past my normal 6 mile mark which put me 7 miles out. I felt good, figured I could run 8 min/miles on the way back and come close to a PR run if I just added .1 miles at the end. Just as I started back I hooked up with a guy that was running pretty quick, stayed with him for about a mile and then backed off, it was just a little bit too fast for how far out I was (7:20).
It was fairly easy to hold 7:50's for the rest of the way, don't know why, maybe it's the new shoes, maybe it's the training, maybe part of both. I figured I was taking a chance running that far for the second run on those shoes but I had no foot issues at all. Really kind of breezed through the rest of the run, yes the HR was a little high but not too extreme, mostly 160-164.
In the end I wound up with a new PR for a Half Marathon by about 1:45. Not bad for a crappy rainy day.
Oh and it started raining again after I got back :)
Tuesday, September 12, 2006
tuesday swim
4500 yds 1:28
Warm up:
300 choice
2 x 200 (50 swim/50kick) w/15 SR
3 x 100 descend Free w/20 SR
3 x 200 free – 25 cruise/25 fast w/30 SR
Main Set:
3 x 1200 as follows:
---300 pull
---300 cruise
---300 mod hard
---300 IM (by 25’s) – 1 MR
Warm up:
300 choice
2 x 200 (50 swim/50kick) w/15 SR
3 x 100 descend Free w/20 SR
3 x 200 free – 25 cruise/25 fast w/30 SR
Main Set:
3 x 1200 as follows:
---300 pull
---300 cruise
---300 mod hard
---300 IM (by 25’s) – 1 MR
Monday, September 11, 2006
Monday bike ride with Cycling Saddlemen
Fun ride with the Cycling Saddlemen, a local group in my area. Dave D and I rode with them, hung out in the back for the first half, did our leads, when the group thinned out we were in in front with 3 others. At the end it was just me and him pulling along for the last 4 miles.
I really think this group ride helps me. I would hardly ever go that hard on my own. These guys fly up this 5% grade (.5 miles) that I usually just spun up, now I don't come out of the big ring, when I feel my speed slow a bit I just stand for 8 to 10 pedal strokes to get some speed back and then go back to spinning.
For a while on the way back, the speed picks up and I'm really just hanging on after my lead. If the pace picked up there, they would probably drop me. The only thing keeping me in there is shear willpower cuz getting back in line takes a monumental effort if you're not paying attention.
35.6 miles 1:38:34 HR 154 Ave power: 169 watts
Notice that my wattage is quite a bit lower than what most people would admit to. This is the file straight off of my Power Tap.
Entire workout (169 watts):
Duration: 1:38:34
Work: 996 kJ
TSS: 214.1 (intensity factor 1.143)
Norm Power: 206
VI: 1.22
Distance: 35.644 mi
..............Min Max Avg
Power: 0 839 169 watts
Heart Rate: 75 181 154 bpm
Cadence: 33 120 89 rpm
Speed: 2.2 34.7 21.8 mph
Pace 1:44 27:35 2:45 min/mi
Hub Torque: 0 333 56 lb-in
Crank Torque: 0 843 181 lb-in
I really think this group ride helps me. I would hardly ever go that hard on my own. These guys fly up this 5% grade (.5 miles) that I usually just spun up, now I don't come out of the big ring, when I feel my speed slow a bit I just stand for 8 to 10 pedal strokes to get some speed back and then go back to spinning.
For a while on the way back, the speed picks up and I'm really just hanging on after my lead. If the pace picked up there, they would probably drop me. The only thing keeping me in there is shear willpower cuz getting back in line takes a monumental effort if you're not paying attention.
35.6 miles 1:38:34 HR 154 Ave power: 169 watts
Notice that my wattage is quite a bit lower than what most people would admit to. This is the file straight off of my Power Tap.
Entire workout (169 watts):
Duration: 1:38:34
Work: 996 kJ
TSS: 214.1 (intensity factor 1.143)
Norm Power: 206
VI: 1.22
Distance: 35.644 mi
..............Min Max Avg
Power: 0 839 169 watts
Heart Rate: 75 181 154 bpm
Cadence: 33 120 89 rpm
Speed: 2.2 34.7 21.8 mph
Pace 1:44 27:35 2:45 min/mi
Hub Torque: 0 333 56 lb-in
Crank Torque: 0 843 181 lb-in
Holy cushioning Batman!
Just got a new pair of shoes cuz the old Kayanos were tearing up my left heel. What a difference! I didn't realize how worn out the Kayanos were. They've only got about 450 miles on them, I got them last May.
The new ones are 2110's. I went with the ladies shoe again only a half size smaller. Kind of a girly color (white and light blue) but they fit so much better than the men's model.
5.1 miles 40:30 HR 150
The new ones are 2110's. I went with the ladies shoe again only a half size smaller. Kind of a girly color (white and light blue) but they fit so much better than the men's model.
5.1 miles 40:30 HR 150
IMMoooooo
I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!
Saturday, September 09, 2006
Saturday Frenchtown Relay
Did a relay with my dad today, it's the first time I've done one and I needed this experiment to answer some of my questions.
In the relay I did the swim and the run while my dad did the bike. He had a good time and that is what was important.
My experiments were to see what I could do without having to ride the bike.
I wanted to know if my swim and runs were limited by technique or endurance. I still don't have the official results from the race yet and can't compare to my times to my training partners so I still have to accepts the distances the race director provided.
First, I know the swim was long. 28:45 for me in a wetsuit? Come on Kenny, get the distance right. I felt I should have been near 25:30 since I swam Sylvania in 27 and MidEast Champs in 27:30 without wetsuits in either one. But I did get an average HR of 161 during the swim which is higher than I've ever recorded. When the results are posted I'll compare that to close training buddies times. If the time differences are near the same as they normally are, I'll know I didn't have a fast swim and can conclude that my swim is limited by speed/technique rather than endurance.
Now the run I was dissapointed with. 6.7 miles in 49:25 HR 172, 7:23 min/miles which is roughly equivelent to a 45:44 10K. Now that is only about :30 faster than I ran at Sylvania and 1:10 faster than Indy. Most of the run my HR was right around 173-174 which is where I calculate my LT at so I know I wasn't slacking off. I'm not a big fan of HR training but I find it a useful tool to guage intensity while racing. If it's high then I know I'm working and not daydreaming. If the course was measured correctly then I feel that I am limited by speed and not endurance. I've had that feeling for a while now, I will do something about it this winter and reveal those plans a few weeks after Pineman, after I've had some time off and focus on swimming for 7-8 weeks.
Oh yes, allmost forgot, I'm planning on signing up for IMMOO '07
In the relay I did the swim and the run while my dad did the bike. He had a good time and that is what was important.
My experiments were to see what I could do without having to ride the bike.
I wanted to know if my swim and runs were limited by technique or endurance. I still don't have the official results from the race yet and can't compare to my times to my training partners so I still have to accepts the distances the race director provided.
First, I know the swim was long. 28:45 for me in a wetsuit? Come on Kenny, get the distance right. I felt I should have been near 25:30 since I swam Sylvania in 27 and MidEast Champs in 27:30 without wetsuits in either one. But I did get an average HR of 161 during the swim which is higher than I've ever recorded. When the results are posted I'll compare that to close training buddies times. If the time differences are near the same as they normally are, I'll know I didn't have a fast swim and can conclude that my swim is limited by speed/technique rather than endurance.
Now the run I was dissapointed with. 6.7 miles in 49:25 HR 172, 7:23 min/miles which is roughly equivelent to a 45:44 10K. Now that is only about :30 faster than I ran at Sylvania and 1:10 faster than Indy. Most of the run my HR was right around 173-174 which is where I calculate my LT at so I know I wasn't slacking off. I'm not a big fan of HR training but I find it a useful tool to guage intensity while racing. If it's high then I know I'm working and not daydreaming. If the course was measured correctly then I feel that I am limited by speed and not endurance. I've had that feeling for a while now, I will do something about it this winter and reveal those plans a few weeks after Pineman, after I've had some time off and focus on swimming for 7-8 weeks.
Oh yes, allmost forgot, I'm planning on signing up for IMMOO '07
Friday
Swim 4500yds 1:28:00
A very long swim for me right now.
Run 4 miles 34:12 HR 142
Easy run but I felt tired.
A very long swim for me right now.
Run 4 miles 34:12 HR 142
Easy run but I felt tired.
Thursday, September 07, 2006
Thursday's bike intervals
Warm up
3X5miles hard w/1 mile easy
cool down
Entire workout (159 watts):
Duration: 1:45:47
Work: 1009 kJ
TSS: 171.3 (intensity factor 0.986)
Norm Power: 178
VI: 1.12
Distance: 37.193 mi
Power: 159 watts
Heart Rate: 141 bpm
Cadence: 86 rpm
Speed: 21.1 mph
Pace 2:51 min/mi
Hub Torque: 53 lb-in
Crank Torque: 164 lb-in
Power-Tap #1: Easy warm up
Duration: 42:18
Work: 331 kJ
TSS: 46.3 (intensity factor 0.812)
Norm Power: 146
VI: 1.12
Distance: 13.625 mi
Power: 131 watts
Heart Rate: 129 bpm
Cadence: 84 rpm
Speed: 19.4 mph
Pace 3:06 min/mi
Hub Torque: 49 lb-in
Crank Torque: 141 lb-in
Power-Tap #2: Hard Interval 1
Duration: 12:23
Work: 151 kJ
TSS: 27.3 (intensity factor 1.149)
Norm Power: 207
VI: 1.02
Distance: 5.007 mi
-------------Min Max Avg
Power: 202 watts
Heart Rate: 154 bpm
Cadence: 89 rpm
Speed: 24.2 mph
Pace 2:29 min/mi
Hub Torque: 59 lb-in
Crank Torque: 192 lb-in
Power-Tap #3: Easy 1 mile
Duration: 3:30
Work: 25 kJ
TSS: 2.7 (intensity factor 0.677)
Norm Power: n/a
VI: n/a
Distance: 1.101 mi
Power: 118 watts
Heart Rate: 131 bpm
Cadence: 80 rpm
Speed: 18.8 mph
Pace 3:11 min/mi
Hub Torque: 45 lb-in
Crank Torque: 143 lb-in
Power-Tap #4: Hard Interval 2
Duration: 12:20
Work: 152 kJ
TSS: 27.4 (intensity factor 1.154)
Norm Power: 208
VI: 1.01
Distance: 5.001 mi
Power: 206 watts
Heart Rate: 156 bpm
Cadence: 90 rpm
Speed: 24.3 mph
Pace 2:28 min/mi
Hub Torque: 59 lb-in
Crank Torque: 193 lb-in
Power-Tap #5: Easy 1 mile
Duration: 3:53
Work: 28 kJ
TSS: 2.9 (intensity factor 0.669)
Norm Power: n/a
VI: n/a
Distance: 1.168 mi
Power: 120 watts
Heart Rate: 132 bpm
Cadence: 83 rpm
Speed: 18.0 mph
Pace 3:20 min/mi
Hub Torque: 47 lb-in
Crank Torque: 136 lb-in
Power-Tap #6: Hard Interval 3
Duration: 12:18
Work: 155 kJ
TSS: 28.7 (intensity factor 1.182)
Norm Power: 213
VI: 1.02
Distance: 5.019 mi
Power: 209 watts
Heart Rate: 160 bpm
Cadence: 90 rpm
Speed: 24.4 mph
Pace 2:27 min/mi
Hub Torque: 60 lb-in
Crank Torque: 197 lb-in
Power-Tap #7: Easy cool down
Duration: 18:43
Work: 166 kJ
TSS: 25.2 (intensity factor 0.901)
Norm Power: 162
VI: 1.09
Distance: 6.224 mi
Power: 149 watts
Heart Rate: 140 bpm
Cadence: 84 rpm
Speed: 20.0 mph
Pace 2:60 min/mi
Hub Torque: 52 lb-in
Crank Torque: 159 lb-in
3X5miles hard w/1 mile easy
cool down
Entire workout (159 watts):
Duration: 1:45:47
Work: 1009 kJ
TSS: 171.3 (intensity factor 0.986)
Norm Power: 178
VI: 1.12
Distance: 37.193 mi
Power: 159 watts
Heart Rate: 141 bpm
Cadence: 86 rpm
Speed: 21.1 mph
Pace 2:51 min/mi
Hub Torque: 53 lb-in
Crank Torque: 164 lb-in
Power-Tap #1: Easy warm up
Duration: 42:18
Work: 331 kJ
TSS: 46.3 (intensity factor 0.812)
Norm Power: 146
VI: 1.12
Distance: 13.625 mi
Power: 131 watts
Heart Rate: 129 bpm
Cadence: 84 rpm
Speed: 19.4 mph
Pace 3:06 min/mi
Hub Torque: 49 lb-in
Crank Torque: 141 lb-in
Power-Tap #2: Hard Interval 1
Duration: 12:23
Work: 151 kJ
TSS: 27.3 (intensity factor 1.149)
Norm Power: 207
VI: 1.02
Distance: 5.007 mi
-------------Min Max Avg
Power: 202 watts
Heart Rate: 154 bpm
Cadence: 89 rpm
Speed: 24.2 mph
Pace 2:29 min/mi
Hub Torque: 59 lb-in
Crank Torque: 192 lb-in
Power-Tap #3: Easy 1 mile
Duration: 3:30
Work: 25 kJ
TSS: 2.7 (intensity factor 0.677)
Norm Power: n/a
VI: n/a
Distance: 1.101 mi
Power: 118 watts
Heart Rate: 131 bpm
Cadence: 80 rpm
Speed: 18.8 mph
Pace 3:11 min/mi
Hub Torque: 45 lb-in
Crank Torque: 143 lb-in
Power-Tap #4: Hard Interval 2
Duration: 12:20
Work: 152 kJ
TSS: 27.4 (intensity factor 1.154)
Norm Power: 208
VI: 1.01
Distance: 5.001 mi
Power: 206 watts
Heart Rate: 156 bpm
Cadence: 90 rpm
Speed: 24.3 mph
Pace 2:28 min/mi
Hub Torque: 59 lb-in
Crank Torque: 193 lb-in
Power-Tap #5: Easy 1 mile
Duration: 3:53
Work: 28 kJ
TSS: 2.9 (intensity factor 0.669)
Norm Power: n/a
VI: n/a
Distance: 1.168 mi
Power: 120 watts
Heart Rate: 132 bpm
Cadence: 83 rpm
Speed: 18.0 mph
Pace 3:20 min/mi
Hub Torque: 47 lb-in
Crank Torque: 136 lb-in
Power-Tap #6: Hard Interval 3
Duration: 12:18
Work: 155 kJ
TSS: 28.7 (intensity factor 1.182)
Norm Power: 213
VI: 1.02
Distance: 5.019 mi
Power: 209 watts
Heart Rate: 160 bpm
Cadence: 90 rpm
Speed: 24.4 mph
Pace 2:27 min/mi
Hub Torque: 60 lb-in
Crank Torque: 197 lb-in
Power-Tap #7: Easy cool down
Duration: 18:43
Work: 166 kJ
TSS: 25.2 (intensity factor 0.901)
Norm Power: 162
VI: 1.09
Distance: 6.224 mi
Power: 149 watts
Heart Rate: 140 bpm
Cadence: 84 rpm
Speed: 20.0 mph
Pace 2:60 min/mi
Hub Torque: 52 lb-in
Crank Torque: 159 lb-in
Wednesday, September 06, 2006
Wednesday long run
Yes, still doing the long run on wednesdays, it fits in well with the schedule. Mike Plumb (my coach) let me keep it there and follows the ideas of Daniels' running formula.
2 mile easy
2X2 miles tempo w/3min easy
5-6 miles easy
1h 40m 36s 12.30 miles 8m 11s /mile
Avg HR: 153
Max HR: 171
Probably went too hard at the end but I felt so good. I really wanted to run more but I need to follow the plan.
8:49 HR 136
8:43 HR 143
8:01 HR 153
7:33 HR 159
3:00 HR 151
7:29 HR 160
7:26 HR 166
8:49 HR 154
8:29 HR 152
8:24 HR 153
8:09 HR 153
7:53 HR 155
7:51 HR 161
2 mile easy
2X2 miles tempo w/3min easy
5-6 miles easy
1h 40m 36s 12.30 miles 8m 11s /mile
Avg HR: 153
Max HR: 171
Probably went too hard at the end but I felt so good. I really wanted to run more but I need to follow the plan.
8:49 HR 136
8:43 HR 143
8:01 HR 153
7:33 HR 159
3:00 HR 151
7:29 HR 160
7:26 HR 166
8:49 HR 154
8:29 HR 152
8:24 HR 153
8:09 HR 153
7:53 HR 155
7:51 HR 161
Tuesday Swim
I had a migrane earlier in the day and didn't expect to do anything, but 2 Excedrin's, lunch, a short nap, 3 banana's, 1 GU and a Gatorade got me going enough to swim.
I did cut my run though.
4000yds Cut from 4900yds (was supposed to be 12X300
500 Swim
4X150 (drill,swim,kick,swim)
9X300
-3@30RI Moderate
-1@10RI Oly pace
-2@30RI Moderate
-2@10RI Oly pace
-1@30RI Moderate
200 cool down
I did cut my run though.
4000yds Cut from 4900yds (was supposed to be 12X300
500 Swim
4X150 (drill,swim,kick,swim)
9X300
-3@30RI Moderate
-1@10RI Oly pace
-2@30RI Moderate
-2@10RI Oly pace
-1@30RI Moderate
200 cool down
Monday, September 04, 2006
Fri Sat Sun Mon - A nice long weekend of training
Friday
Swim 3500yds 1:10
Run 38m 55s 5.10 miles 7m 38s /mile
Avg HR: 155
I wore the DS Trainers this time.
0:07:59 HR 142
0:07:42 HR 152
0:07:34 HR 155
0:07:34 HR 159
0:07:17 HR 163
0:00:50 HR 168
Saturday
30min 1000.00 yards open water
Really just playing around in the waves at Sterling State park
2 foot and choppy
Bike 3h 48m 15s 76.44 miles 20.09 miles/hr
Avg HR: 134
Some rough roads, cloudy, little rain, 65 degrees F
Very short run after bike
Run 18m 20s 2.28 miles 8m 02s /mile
Avg HR: 149
Max HR: 159
Sunday
Run 1h 27m 01s 10.10 miles 8m 37s /mile
Avg HR: 150
0:08:43 135
0:08:34 144
0:08:34 145
0:08:30 153
0:08:42 151
0:08:48 151
0:08:24 155
0:08:28 153
0:08:20 153
0:08:30 155
0:01:28 151
Monday
Swim 24m 1500.00 yards 1m 36s /100 yards
Bike 1h 16m 04s 26.24 miles 20.70 miles/hr
Avg HR: 129
Ave power 156 watts
Swim 3500yds 1:10
Run 38m 55s 5.10 miles 7m 38s /mile
Avg HR: 155
I wore the DS Trainers this time.
0:07:59 HR 142
0:07:42 HR 152
0:07:34 HR 155
0:07:34 HR 159
0:07:17 HR 163
0:00:50 HR 168
Saturday
30min 1000.00 yards open water
Really just playing around in the waves at Sterling State park
2 foot and choppy
Bike 3h 48m 15s 76.44 miles 20.09 miles/hr
Avg HR: 134
Some rough roads, cloudy, little rain, 65 degrees F
Very short run after bike
Run 18m 20s 2.28 miles 8m 02s /mile
Avg HR: 149
Max HR: 159
Sunday
Run 1h 27m 01s 10.10 miles 8m 37s /mile
Avg HR: 150
0:08:43 135
0:08:34 144
0:08:34 145
0:08:30 153
0:08:42 151
0:08:48 151
0:08:24 155
0:08:28 153
0:08:20 153
0:08:30 155
0:01:28 151
Monday
Swim 24m 1500.00 yards 1m 36s /100 yards
Bike 1h 16m 04s 26.24 miles 20.70 miles/hr
Avg HR: 129
Ave power 156 watts
Friday, September 01, 2006
Lots of races this year
More than any other year now and I've got 2-3 to go still.
May:
Desoto Triple T 12:31:35
Prologue 250yds/5mile/1mile 06:29 :55 12:22 7:07.96 27:36.96
Oly 1.5K/40K/10K 26:51 :51 1:21:28 1:14 53:57 2:44:23
Oly 40K/1.5K/10K 1:21:59 1:00 30:16 1:00 57:09 2:51:25.45
HIM 1.2mile/56mile/13.1mile 38:56 :59 3:22:29 2:43 2:22:49 6:27:59.28
June:
Ann Arbor Tri .5mile/14mile/5mile 14:37 2:05 38:52 1:28 40:03 1:37:03
Muskoka long course 2K/55K/15K 36:05 1:24 1:38:46 1:39 1:30:26
July
Waterloo Tri .5mile/16mile/5mile 18:22 1:04 41:27 0:57 37:15 1:39:04
Clark Lake Tri .5mile/13mile/4.5mile 15:16 1:17 34:00 1:04 32:07 1:23:43
Great Lakes Tri .5mile/18mile/4.5mile 13:34 1:22 46:46 1:03 33:37 1:36:22
Aug
Steelhead 70.3 1.2mile/56mile/13.1mile 34:20 3:39 2:25:30 1:30 2:00:03 5:05:01
Sylvania Oly 1.5K/40K/10K 26:56 0:49 1:03:14 1:00 46:16 2:18:13
MidEast Regional Oly 1.5K/40K/10K 27:28 01:04 1:07:10 01:46 0:47:53 2:25:23.1
May:
Desoto Triple T 12:31:35
Prologue 250yds/5mile/1mile 06:29 :55 12:22 7:07.96 27:36.96
Oly 1.5K/40K/10K 26:51 :51 1:21:28 1:14 53:57 2:44:23
Oly 40K/1.5K/10K 1:21:59 1:00 30:16 1:00 57:09 2:51:25.45
HIM 1.2mile/56mile/13.1mile 38:56 :59 3:22:29 2:43 2:22:49 6:27:59.28
June:
Ann Arbor Tri .5mile/14mile/5mile 14:37 2:05 38:52 1:28 40:03 1:37:03
Muskoka long course 2K/55K/15K 36:05 1:24 1:38:46 1:39 1:30:26
July
Waterloo Tri .5mile/16mile/5mile 18:22 1:04 41:27 0:57 37:15 1:39:04
Clark Lake Tri .5mile/13mile/4.5mile 15:16 1:17 34:00 1:04 32:07 1:23:43
Great Lakes Tri .5mile/18mile/4.5mile 13:34 1:22 46:46 1:03 33:37 1:36:22
Aug
Steelhead 70.3 1.2mile/56mile/13.1mile 34:20 3:39 2:25:30 1:30 2:00:03 5:05:01
Sylvania Oly 1.5K/40K/10K 26:56 0:49 1:03:14 1:00 46:16 2:18:13
MidEast Regional Oly 1.5K/40K/10K 27:28 01:04 1:07:10 01:46 0:47:53 2:25:23.1
So far this week
Been away for quite a while cuz I've been working with a coach and using another weblog. I'm going to try to get the whole summer up here for historical reference.
Mon Off cuz of the pouring rain.
Tue
Swim 3000 1 Hour
Bike 20.4 miles 20.3 mph HR 143 power 165watts
Run 4.5 miles 36:14 8:07 HR 152
Wed
Run 10.0 miles, I ran out of time and had to be somewhere.
8:18 HR 139
8:24 HR 144
8:21 HR 147
7:54 HR 156
7:52 HR 157
7:55 HR 156
8:32 HR 150
8:27 HR 152
7:52 HR 156
8:00 HR 157
Walked a little for cooldown
Thu
Swim 1500 straight for feel of the water 24:45
Bike 1:48 38.3 miles 21.28mph HR 145 Ave power 172 watts
Oh yea, I got a power meter back in June. I'll write about that sometime.
Mon Off cuz of the pouring rain.
Tue
Swim 3000 1 Hour
Bike 20.4 miles 20.3 mph HR 143 power 165watts
Run 4.5 miles 36:14 8:07 HR 152
Wed
Run 10.0 miles, I ran out of time and had to be somewhere.
8:18 HR 139
8:24 HR 144
8:21 HR 147
7:54 HR 156
7:52 HR 157
7:55 HR 156
8:32 HR 150
8:27 HR 152
7:52 HR 156
8:00 HR 157
Walked a little for cooldown
Thu
Swim 1500 straight for feel of the water 24:45
Bike 1:48 38.3 miles 21.28mph HR 145 Ave power 172 watts
Oh yea, I got a power meter back in June. I'll write about that sometime.
This week's training schedule
August 28 - September 3
MONDAY group ride, 35+ miles
TUESDAY swim workout #1, 4 mile easy run
WEDNESDAY 12 mile run: see below
THURSDAY 25 mile easy ride
FRIDAY swim workout #2B
SATURDAY 70 mile ride
SUNDAY 8 mile run (include 6 x 3:00 hard/3:00 easy)
Wednesday Run:
3 miles easy
3 miles tempo
2 miles easy
3 miles tempo
1 mile easy
MONDAY group ride, 35+ miles
TUESDAY swim workout #1, 4 mile easy run
WEDNESDAY 12 mile run: see below
THURSDAY 25 mile easy ride
FRIDAY swim workout #2B
SATURDAY 70 mile ride
SUNDAY 8 mile run (include 6 x 3:00 hard/3:00 easy)
Wednesday Run:
3 miles easy
3 miles tempo
2 miles easy
3 miles tempo
1 mile easy
Subscribe to:
Posts (Atom)