Swim 2650
Warm up 200 swim 200 pull 200 swim 100 kick 300 pull/paddles
5X200 :15 rest
13X50 :10 rest (50's 'till I got kicked out of the pool cuz of the rain)
The weather looked good when I started but was soon overcast and threatening rain so I got as much in as I could. The outdoor pool was nice, Dawn P warmed up with me 'till another lane became available.
Monday, July 07, 2008
Sunday, July 06, 2008
Thursday - Friday and the Weekend
Thursday
Swim 2900 yards
Bike 1:30 out to 7 and Beck road. Nothing special just riding.
Friday
Swim 2000 meters, kind of tired and just getting pool time.
Saturday
I wanted to pace out my HIM bike strategy so I did Gordo's HIM sim again.
Plan was to ride the first 1:15 of the bike under 170 watts and the second 1:15 under 180 watts
Run 45 min 5.35 miles smooth just under long run pace
Bike 2:30 - 1:15 at 168 watts, second 1:15 at 178 watts TSS 168 ~ 53 miles
Run 48:09 6.0 miles close to HIM run pace
I pretty much nailed the pacing on the power side, the course was a little hilly and I wasn't using race wheels so the speed was a little slower that what I would expect to see at Muncie and Steelhead. The second run I felt very strong, I felt that had I been running 13.1 miles I could have picked it up for the second half of the run.
Sunday
Run on track but I was tired. Note to self, don't do track intervals the day after a race sim :P
Warm up 1.5 miles
6X400 with 400 recovery
cool down
Bike
1 hour 20.2 miles
I felt very good on the bike despite how I felt on the track but it was still just a leisurely ride.
So bike pacing at Muncie this weekend is the Key reason I'm going. Planning on riding exactly as I did on Saturday. On a normal day I should be in near 2:30. With a 32 to 35 min swim and a 1:45 run I should come in just over 4:50, that would be a very good race for me.
Swim 2900 yards
Bike 1:30 out to 7 and Beck road. Nothing special just riding.
Friday
Swim 2000 meters, kind of tired and just getting pool time.
Saturday
I wanted to pace out my HIM bike strategy so I did Gordo's HIM sim again.
Plan was to ride the first 1:15 of the bike under 170 watts and the second 1:15 under 180 watts
Run 45 min 5.35 miles smooth just under long run pace
Bike 2:30 - 1:15 at 168 watts, second 1:15 at 178 watts TSS 168 ~ 53 miles
Run 48:09 6.0 miles close to HIM run pace
I pretty much nailed the pacing on the power side, the course was a little hilly and I wasn't using race wheels so the speed was a little slower that what I would expect to see at Muncie and Steelhead. The second run I felt very strong, I felt that had I been running 13.1 miles I could have picked it up for the second half of the run.
Sunday
Run on track but I was tired. Note to self, don't do track intervals the day after a race sim :P
Warm up 1.5 miles
6X400 with 400 recovery
cool down
Bike
1 hour 20.2 miles
I felt very good on the bike despite how I felt on the track but it was still just a leisurely ride.
So bike pacing at Muncie this weekend is the Key reason I'm going. Planning on riding exactly as I did on Saturday. On a normal day I should be in near 2:30. With a 32 to 35 min swim and a 1:45 run I should come in just over 4:50, that would be a very good race for me.
Wednesday, July 02, 2008
Wednesday's long run
I delayed my swim untill thursday cuz I've had trouble in the beginning of my long runs.
Run 14.2 miles 1:58:xx HR 142
Interesting run, I felt like crap for the first 3 miles then near mile 4 I hooked up with Jay S again who was out for an easier run. Turned around at Newburgh rd (4 miles in) and ran with Jay for a while, that really picked me up and got me feeling better. He turned around a few miles later and I felt like a million bucks, I even had to watch the pace so I wouldn't go too fast.
I heard some thunder crackling behind me but the clouds didn't look that thick so I continued with my plan and ran out just past the toboggan hill (dead man's hill) and turned around for the 4 mile trip home. A light sprinkle and gentle breeze kept me cool on the way, at 1 mile to go the rain started comming down a little bit more but still very managable, as soon as I got under the carports by my place the rain really started comming down, allmost like someone held it back for me untill I was finished :)
So a little interesting run, the trend of feeling better in 3 to 4 miles continues although I don't know why. Just another day to go and it's a 3 day weekend :)
Run 14.2 miles 1:58:xx HR 142
Interesting run, I felt like crap for the first 3 miles then near mile 4 I hooked up with Jay S again who was out for an easier run. Turned around at Newburgh rd (4 miles in) and ran with Jay for a while, that really picked me up and got me feeling better. He turned around a few miles later and I felt like a million bucks, I even had to watch the pace so I wouldn't go too fast.
I heard some thunder crackling behind me but the clouds didn't look that thick so I continued with my plan and ran out just past the toboggan hill (dead man's hill) and turned around for the 4 mile trip home. A light sprinkle and gentle breeze kept me cool on the way, at 1 mile to go the rain started comming down a little bit more but still very managable, as soon as I got under the carports by my place the rain really started comming down, allmost like someone held it back for me untill I was finished :)
So a little interesting run, the trend of feeling better in 3 to 4 miles continues although I don't know why. Just another day to go and it's a 3 day weekend :)
Tuesday, July 01, 2008
Tuesday
Amy's brick
Run 3.1 miles in 25:30 to get warmed up
Bike 16 minutes before the main ride
Bike 21.8 miles in just over 56 minutes stoplights included, by myself.
Run 6.2 miles in 49:10. First 5K at 8:10 pace, second 5K just under 8:00 or M pace
I got a pinch flat on the bike ride and did my best to catch the leaders. I caught 2 minutes on them in 20 miles but that was the best I could do. I rode as hard as I could just making sure I was over 200 watts for most of the time and over 300 climbing. I finished 3 minutes behind them, not bad for 1 rider against 4.
The run I took out easy, a little under my long run pace. My PE was probably 5 out of 10. The second loop I just wanted to run M pace or just under 8 min/mile. I was fairly tired by then and the PE went up to about 7. It had cooled off a little bit so it was a pleasant run.
Run 3.1 miles in 25:30 to get warmed up
Bike 16 minutes before the main ride
Bike 21.8 miles in just over 56 minutes stoplights included, by myself.
Run 6.2 miles in 49:10. First 5K at 8:10 pace, second 5K just under 8:00 or M pace
I got a pinch flat on the bike ride and did my best to catch the leaders. I caught 2 minutes on them in 20 miles but that was the best I could do. I rode as hard as I could just making sure I was over 200 watts for most of the time and over 300 climbing. I finished 3 minutes behind them, not bad for 1 rider against 4.
The run I took out easy, a little under my long run pace. My PE was probably 5 out of 10. The second loop I just wanted to run M pace or just under 8 min/mile. I was fairly tired by then and the PE went up to about 7. It had cooled off a little bit so it was a pleasant run.
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