Run at Livonia Rec Center cuz it was raining too hard for a long run on Hines drive
11.4 miles in 1:33, that was all I could take of the indoor track.
40 min easy
15 min zone 2 (7:51)
5 min zone 3 (7:32)
10 min easy
15 min zone 2 (7:42)
5 min zone 3 (7:28)
3 min easy cool down...I couldn't take another 27 min of going in circles
I'll probably make up the 30 min tomorrow
Thursday, April 30, 2009
Wednesday, April 29, 2009
Mon, Tue, Wed
Mon
Day off, I had stuff to do and the pool was closed.
Tue
Run, Bike, Run in Hines park
Run 45:38 5.45 miles
Bike 1:06 easy, I rode with Jon for a while
Run 43:35 5.55 miles
Felt really good on the second run, was easily able to run under 8:00 on the way back.
Wed
Bike 1:21 27 miles
15 min warm up
3X15 hard 5 min rests
Cool down ~10 min
Biked from work to Hines park cuz I had to swim at 5:30 and I figured it would save time...it did.
Swim with LALA
3200 yards in about 1:05
Day off, I had stuff to do and the pool was closed.
Tue
Run, Bike, Run in Hines park
Run 45:38 5.45 miles
Bike 1:06 easy, I rode with Jon for a while
Run 43:35 5.55 miles
Felt really good on the second run, was easily able to run under 8:00 on the way back.
Wed
Bike 1:21 27 miles
15 min warm up
3X15 hard 5 min rests
Cool down ~10 min
Biked from work to Hines park cuz I had to swim at 5:30 and I figured it would save time...it did.
Swim with LALA
3200 yards in about 1:05
Sunday, April 26, 2009
Week ending 4/26/09
I fell a little behind on the blog, here is what happened this week. We had a lot of bad weather so workouts were light in the beginning of the week and heavy at the end
Mon
Swim with LALA 1:00 3200 yards
Tue
Run 30 min 3.6 miles
Wed
Bike 30 min on trainer
Swim with LALA 1:00 3000 yards
Thu - finally some good weather
Run during lunch 6.4 miles in about 54 minutes
Bike 45 miles in about 2:15
Fri
Bike 58 miles in 3:04, out to Whitmore lake and back
Swim with LALA 50 min 2500 yards - I was a little tired
Sat
Swim with FAST 1:25 3800 yards
Bike at Island Lake and Kensington and a few repeats up Tower hill - 37 miles in 2:04
Run for a few minutes at Island lake but the rain came and I had to bail
Run 5.2 miles in about 44 min on Hines when I got home
Sun
Run 14.3 miles in 2:03. Steady pace...It was a little warm and I was tired from stacking workouts over the last 4 days
Mon
Swim with LALA 1:00 3200 yards
Tue
Run 30 min 3.6 miles
Wed
Bike 30 min on trainer
Swim with LALA 1:00 3000 yards
Thu - finally some good weather
Run during lunch 6.4 miles in about 54 minutes
Bike 45 miles in about 2:15
Fri
Bike 58 miles in 3:04, out to Whitmore lake and back
Swim with LALA 50 min 2500 yards - I was a little tired
Sat
Swim with FAST 1:25 3800 yards
Bike at Island Lake and Kensington and a few repeats up Tower hill - 37 miles in 2:04
Run for a few minutes at Island lake but the rain came and I had to bail
Run 5.2 miles in about 44 min on Hines when I got home
Sun
Run 14.3 miles in 2:03. Steady pace...It was a little warm and I was tired from stacking workouts over the last 4 days
Sunday, April 19, 2009
The rest of the week ending 4/19/09
Thu
Run Bike Run on the normal tuesday brick course, Hines was not flooded where is was the day before.
Run 3.1 miles 25:15
Bike 22.0 miles 1:03
Run 6.2 miles 48:46, ran faster on the second 5K. I felt good
Fri
Swim at Livonia Rec center
2000 yards
10X200 on 3:30
Not really hard, came in 2:55 to 3:00 most of the time. Last 200 was a cool down
Bike on Hines, planned a moderately quick ride which turned into a warm up and 30 min TT with a friend in pursuit. I won the sprint points but couldn't hold off the finish points :)
22.2 miles 1:06:55
Sat
Swim with FAST
3300 yards in about 1:15
Hard sets of 100 mixed up with other stuff.
Run, Bike at Island Lake
Planned on doing a Gordo Brick but I was unable to do the second run. I was so thirsty and tired that I stopped earlier than planned.
Run 45 min 5.44 miles
Bike 45.5 miles 2:11
It was a good day, like usual I learned a bit about myself with this workout.
Sun
Run long
16.1 miles in 2:13:44
75 min easy/mod
20 min at 7:50
10 min easy/mod
20 min at 7:40
Finish easy/mod
Felt good for the whole run, I started conservative since I knew I would be running fast on the way back. 8 miles in 1:09 and the last 8.1 in 1:04:44.
Run Bike Run on the normal tuesday brick course, Hines was not flooded where is was the day before.
Run 3.1 miles 25:15
Bike 22.0 miles 1:03
Run 6.2 miles 48:46, ran faster on the second 5K. I felt good
Fri
Swim at Livonia Rec center
2000 yards
10X200 on 3:30
Not really hard, came in 2:55 to 3:00 most of the time. Last 200 was a cool down
Bike on Hines, planned a moderately quick ride which turned into a warm up and 30 min TT with a friend in pursuit. I won the sprint points but couldn't hold off the finish points :)
22.2 miles 1:06:55
Sat
Swim with FAST
3300 yards in about 1:15
Hard sets of 100 mixed up with other stuff.
Run, Bike at Island Lake
Planned on doing a Gordo Brick but I was unable to do the second run. I was so thirsty and tired that I stopped earlier than planned.
Run 45 min 5.44 miles
Bike 45.5 miles 2:11
It was a good day, like usual I learned a bit about myself with this workout.
Sun
Run long
16.1 miles in 2:13:44
75 min easy/mod
20 min at 7:50
10 min easy/mod
20 min at 7:40
Finish easy/mod
Felt good for the whole run, I started conservative since I knew I would be running fast on the way back. 8 miles in 1:09 and the last 8.1 in 1:04:44.
Wednesday, April 15, 2009
Wednesday
Bike 60.5 miles in 3:05
Up and down Hines drive, shortened by some flooding.
Started going east and was stopped by water at Middlebelt so I turned around looking to ride out to Whitmore Lake. I saw a friend riding so I turned around and rode back to the water with him.
Heading back to Plymouth we saw another friend, turned around and rode back to the water again. After that I rode by myself to Sheldon/7mile and then home. 30 miles into the ride I decided to put some more intensity into the ride since I was feeling fairly strong, targeted 180 watts from there
I saw a lot of people riding on such a nice day. It was High 50's with a little north wind.
Up and down Hines drive, shortened by some flooding.
Started going east and was stopped by water at Middlebelt so I turned around looking to ride out to Whitmore Lake. I saw a friend riding so I turned around and rode back to the water with him.
Heading back to Plymouth we saw another friend, turned around and rode back to the water again. After that I rode by myself to Sheldon/7mile and then home. 30 miles into the ride I decided to put some more intensity into the ride since I was feeling fairly strong, targeted 180 watts from there
I saw a lot of people riding on such a nice day. It was High 50's with a little north wind.
Tuesday
Just sitting at home feeling blah...was going to just watch TV then decided at the last minute to do my run workout. It was raining so I ran on the indoor track at the rec center.
8 miles 1:06:40
2 miles warm up
4X1 mile hard with .5 mile rests
(7:43, 7:32, 7:24, 7:21)
.5 mile cool down
Tough to get going but felt pretty good by the 3rd interval.
Got a little bit of stretching done afterwards.
8 miles 1:06:40
2 miles warm up
4X1 mile hard with .5 mile rests
(7:43, 7:32, 7:24, 7:21)
.5 mile cool down
Tough to get going but felt pretty good by the 3rd interval.
Got a little bit of stretching done afterwards.
Monday, April 13, 2009
Monday - back to swimming
This is the first time I've swam in a week :P
3200 yards
500 warm up
300 pull
10X100 on 1:45 (in at 1:28) moderate base intervals
100 kick
8X100 hard on 2:10 (in at 1:21)
300 (12X25) kick with fins
200 cool down
Felt better after 5 of the 100's, I swam better after that.
3200 yards
500 warm up
300 pull
10X100 on 1:45 (in at 1:28) moderate base intervals
100 kick
8X100 hard on 2:10 (in at 1:21)
300 (12X25) kick with fins
200 cool down
Felt better after 5 of the 100's, I swam better after that.
Sunday, April 12, 2009
Sunday
Run long on Hines drive 2:02 14.8 miles of mixed intensities.
60 min easy
15 min M pace5 min easy
2X12 min HM pace with 3 min easy
Finish as I felt like running ~ 8:15
60 min easy
15 min M pace5 min easy
2X12 min HM pace with 3 min easy
Finish as I felt like running ~ 8:15
Saturday
Swim
Our swim practice with FAST was canceled cuz the lifeguard didn't show up so I didn't get to swim.
Bike
Rode the MTB on the Poto. 1 loop, 18 miles in 1:48
There was a lot of mud on the Goslin loop and that slowed me just a little. There was 4 or 5 places that I could not ride accross and had to put a foot down and drag the bike through.
I broke my chain about 5 miles into the ride but was able to fix it with my multi-tool. Serves me right for neglecting my MTB maintenance. Origionally I wanted to do 2 loops but I figured that I was pushing it after the chain issue.
Run
Run on the trail after the bike ride, not hard since I was fairly tired. Started from the parking lot to the beach, then from 1 to 2, 9, 8, 3 to the dirt road, turned right to 7 and back to the parking lot. I wore my trail shoes and didn't get a distance but I figure it was around 4.5 miles in 43 minutes.
Our swim practice with FAST was canceled cuz the lifeguard didn't show up so I didn't get to swim.
Bike
Rode the MTB on the Poto. 1 loop, 18 miles in 1:48
There was a lot of mud on the Goslin loop and that slowed me just a little. There was 4 or 5 places that I could not ride accross and had to put a foot down and drag the bike through.
I broke my chain about 5 miles into the ride but was able to fix it with my multi-tool. Serves me right for neglecting my MTB maintenance. Origionally I wanted to do 2 loops but I figured that I was pushing it after the chain issue.
Run
Run on the trail after the bike ride, not hard since I was fairly tired. Started from the parking lot to the beach, then from 1 to 2, 9, 8, 3 to the dirt road, turned right to 7 and back to the parking lot. I wore my trail shoes and didn't get a distance but I figure it was around 4.5 miles in 43 minutes.
Friday, April 10, 2009
Thursday Run Bike Run
Run 5K out to my turnaround on Hines.
25:56 easy running to get warmed up. It appeared that I didn't have any speed anyway.
Bike 23 miles 1:11:xx on Hines drive.
4X10 min @ FTP 4 min rests (222, 223, 204, 206) plus warm up and cool down. The second two I had some fairly long downhills that made it difficult to keep the power high since I don't really have enough gear to do so. I felt fairly strong for the whole ride though.
Shawn came up behind me on one of the intervals and surprised me, when I finished the interval I rode back and talked with him, Roman, and Jay during the rest period.
Run 6.4 miles in 52:39, moderate on the way out and MP on the way back. I saw Karen with about 1 mile to go so I stopped and talked for a minute.
The second run was unusual in that I didn't run fast cuz my legs were physically tired and I didn't have the strength to turn them over faster. Usually I have an overall tiredness or lack of energy that prevents me from going faster.
25:56 easy running to get warmed up. It appeared that I didn't have any speed anyway.
Bike 23 miles 1:11:xx on Hines drive.
4X10 min @ FTP 4 min rests (222, 223, 204, 206) plus warm up and cool down. The second two I had some fairly long downhills that made it difficult to keep the power high since I don't really have enough gear to do so. I felt fairly strong for the whole ride though.
Shawn came up behind me on one of the intervals and surprised me, when I finished the interval I rode back and talked with him, Roman, and Jay during the rest period.
Run 6.4 miles in 52:39, moderate on the way out and MP on the way back. I saw Karen with about 1 mile to go so I stopped and talked for a minute.
The second run was unusual in that I didn't run fast cuz my legs were physically tired and I didn't have the strength to turn them over faster. Usually I have an overall tiredness or lack of energy that prevents me from going faster.
Thursday, April 09, 2009
Wednesday
Wednesday
Run during lunch 5.4 miles in 44:45, hilly run.
Bike 50.7 miles in 2:33 on Hines Drive. About 50°F and breezy.
Rode end to end and then some more. A brisk ride targeting 180 watts, the stops lowered that a little bit. I finished as strong as I started although I could have had a little bit more Gatorade.
Run during lunch 5.4 miles in 44:45, hilly run.
Bike 50.7 miles in 2:33 on Hines Drive. About 50°F and breezy.
Rode end to end and then some more. A brisk ride targeting 180 watts, the stops lowered that a little bit. I finished as strong as I started although I could have had a little bit more Gatorade.
Sunday, April 05, 2009
The rest of the week
Fri
Swim 3200 yards with LALA/FAST
Sat
Swim 3800 yards with FAST
Run 11 miles on the Poto in 1:33
--A bit chilly out there, I had planned to bike then run but decided to just run a little longer.
Sun
Bike 1:16
15 min warm up
10X3 min hard ~2 min easy
cool down
Run 1:00
Moderate pace out then MP on the way back
Swim 3200 yards with LALA/FAST
Sat
Swim 3800 yards with FAST
Run 11 miles on the Poto in 1:33
--A bit chilly out there, I had planned to bike then run but decided to just run a little longer.
Sun
Bike 1:16
15 min warm up
10X3 min hard ~2 min easy
cool down
Run 1:00
Moderate pace out then MP on the way back
Thursday, April 02, 2009
This week so far
I've taken monday and wednesday off from swimming but will return on friday.
Mon
Run 8 miles on Hines drive
Tue
Bike 1:10, 3X15 min hard
Brick run 30 min easy
Wed
Bike 2:10 fairly hard for a 2 hour bike, targeted 80 to 85% (175 to 185 watts) it was really windy
Thu
Bike 1:00 hard targeted 95% of FTP (205 watts)
Brick run 3.1 miles Z2 to Z3
Mon
Run 8 miles on Hines drive
Tue
Bike 1:10, 3X15 min hard
Brick run 30 min easy
Wed
Bike 2:10 fairly hard for a 2 hour bike, targeted 80 to 85% (175 to 185 watts) it was really windy
Thu
Bike 1:00 hard targeted 95% of FTP (205 watts)
Brick run 3.1 miles Z2 to Z3
Michigan Masters State Meet times
I did get myself out of the hole and got my balance up to 12.5 going into the weekend of swimming, I felt fairly strong. I was getting a little bit ansy for a few days of not training but am now back into the full swing of tri training again.
The meet went OK, not as quick in some events as last year but still solid times for me.
From memory
1650 free 23:22 last year 23:06
1000 free 14:05 last year 14:07
500 free 6:49 last year 6:45
200 free 2:30 last year 2:28, I was tired
100 free 1:07.06 last year 1:08, very surprised
50 free 30.2 last year 29.5, a bit dissapointed
The meet went OK, not as quick in some events as last year but still solid times for me.
From memory
1650 free 23:22 last year 23:06
1000 free 14:05 last year 14:07
500 free 6:49 last year 6:45
200 free 2:30 last year 2:28, I was tired
100 free 1:07.06 last year 1:08, very surprised
50 free 30.2 last year 29.5, a bit dissapointed
The nice people driving down the road.
The main road that goes by my place was resurfaced last fall. When they did it, the city changed the lane markings on the road. It used to have a 6 foot shoulder on both sides, now it has a center turn lane and no shoulder markings.
There is just a .25 mile stretch that I actually have to run on the road, there is a sidewalk that I use for the other .75 miles. After that first mile I get to Hines drive and have a lot of room to run on either shoulder, the path or trails. It's got to be the perfect place in this corner of Michigan to train.
Well most of the people driving down the road give me extra room to run and even go as far as moving over a bit into the center lane if it's safe to do so. When I can I give them a little wave and mouth the word "Thanks" as they are passing. I think many of them understand what I am saying and they appear to be happy to accommodate me.
I'd like to take the time to say "Thank You" to everyone that gives me that little bit of extra room. You make that short little spot on the road a little bit safer for me.
There is just a .25 mile stretch that I actually have to run on the road, there is a sidewalk that I use for the other .75 miles. After that first mile I get to Hines drive and have a lot of room to run on either shoulder, the path or trails. It's got to be the perfect place in this corner of Michigan to train.
Well most of the people driving down the road give me extra room to run and even go as far as moving over a bit into the center lane if it's safe to do so. When I can I give them a little wave and mouth the word "Thanks" as they are passing. I think many of them understand what I am saying and they appear to be happy to accommodate me.
I'd like to take the time to say "Thank You" to everyone that gives me that little bit of extra room. You make that short little spot on the road a little bit safer for me.
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